Thread: my arms

Originally Posted by NEW_IN_THE_GAME

my arms are almost 17, but i have long arms so hey look puny, i have tons of strength. i do 3 exercises for each biceps and triceps. but they wont grow like i want, but i build strength. any help is appreciated.

17" arms at 275 lbs...are you very tall ?

personally heavy benching has always been the core of my tricep training

i am 6'5 maybe a little over

i do tricep extensions, tricep push downs, skull crushers, barbell burls, hammer curls, preacher curls. 4 sets, 10-8-6-4, adding weight each set
my max tricep extension is 100times 4, and my cbarbell curl is 155 times 4. i need help in the arm area bro.i just turned 18 but i still want the guns. i got the chest and legs.

Originally Posted by NEW_IN_THE_GAME

i do tricep extensions, tricep push downs, skull crushers, barbell burls, hammer curls, preacher curls. 4 sets, 10-8-6-4, adding weight each set
my max tricep extension is 100times 4, and my cbarbell curl is 155 times 4. i need help in the arm area bro.i just turned 18 but i still want the guns. i got the chest and legs.

dam dude once you fill out in a couple of years you are going to be a fuking monster !

if you are currently gaining mass in other places but not in the arms then your training is the problem. since you play ball you shold be doing a lot of compound exercises. just post your whole workout

monday: chest and biceps.
decline bench press, 10-8-6-4
incline db press - 10-8-6-4
flat bench press, 10-8-6-4
chest expandor, 10-8-6-4
flyes, 10-8-6-4
standing barbell curls, 10-8-6-4
standing hammer curls, 10-8-6-4
preacher curls, 10-8-6-4

tuesday: back and triceps
deadlifts, 10-8-6-4
barbell rows, 10-8-6-4
dumbell rows, 10-8-6-4
lat pull downs, 10-8-6-4
good mornings, 10-8-6-4(these are a bitch with 215 pounds(max)
tricep extensions, 10-8-6-4
tricep pushdowns, 10-8-6-4
skull crushers, 10-8-6-4

thursday:legs
hack squats, 10-8-6-4
lunges, 10-8-6-4
leg extensions, 10 -8-6-4
ham curls, 10-8-6-4
standing calf raises, 20-15-10-5
seated calf raises, 20-15-10-5

friday: shoulders and sumtimes forearms.
military press, 10-8-6-4
seated db press, 10-8-6-4
front lat raises, 10-8-6-4
side lat raies, 10-8-6-4
barbell shrugs, 10-10
dumbell shrugs, 10-10
db wrist curls, 10-8-6-4
bb wrist curls, 10-8-6-4

i change up the reps from, 10-8-6-4, 12-8-6-6, 10-8-8-6, keep em moderate.

lam you had me post this bro , i need ya help, or anyones help brothas, and sistaz

Originally Posted by NEW_IN_THE_GAME

lam you had me post this bro , i need ya help, or anyones help brothas, and sistaz

I would switch the workouts on Tues & Thurs. you are doing a lot of pressing movements for chest then hitting the triceps directly again the very next day

iight i will try it for 8 weeks, check my measure and keep ya posted

i know what your problem is... you need supersets for your arms. one of the best ways to develope the arms is supersets. all of the pros used supersets for their arms.

maybe i will try it- but i do not do rms on the same days, bi's and tri's together never workd

Originally Posted by ABLQ2

i know what your problem is... you need supersets for your arms. one of the best ways to develope the arms is supersets. all of the pros used supersets for their arms.

supersets, dropsets, etc. are all just variations but none are "neccesary" for growth. now using progresive overload is a neccesity for continued growth.

i push , damn hard, sumtimes i throw up, so i tone it down , but sometimes i get shakky wierd i guess.

The problem is your volume is ridiculously high. You're doing 30+ sets each workout. I do 30 in a week. I'm no expert but I strongly suggest getting a whole new routine. I mean, if it's working for you then great, but you'd probably make a lot more progress if you cut back on the volume and gave your muscles more time to grow. More isn't always better...

Originally Posted by LAM

supersets, dropsets, etc. are all just variations but none are "neccesary" for growth. now using progresive overload is a neccesity for continued growth.

ya its not neccesary, but i really helps a ton in buiding that crap up. it would have taken me forever to bulk my arms without them.