Thread: Growing Bi's and Tri's?

Don't work in terms of bodyparts. Your arms will grow fine from compound lifts like Rows, Bench Press, Overhead Press, Pullups...

There is no need for a dedicated arms day.

Have a balanced program training all areas, and eat a lot, and EVERYTHING will grow.

What does the rest of your program look like?

I'd try lowering the reps a little on your arms days and upping the weight

Originally Posted by WilfredVAnnie

I can't seem to make my bi's or tri grow. I have tried different types of ways to create muscle contusion. I am fatigued and sore the next day but they still have stayed the same size.

My diet is perfect. and my bi's routine is usually

Incline curls 3 sets between 10-15 each set
1 set with lower weight

straight bar curls 3 sets 10-15 reps each set
1 set with lower weight

pull ups until failure

3 sets of hammer curls reps until failure
1 set lower weight

tri's routine is usually

cable pull downs
tri cep pushups

3 sets each until failure

over head bar bell lifts
3 sets until failure.

so yeah, any input on this would be great. As i said they just are not growing,

1: Up the weight an do 3 sets of 6-8
2: I would do Biceps an Back twice a week, an Triceps with shoulders an traps twice a week.
3: For Biceps I would do Barbell curls, Incline curls, an hammer curls
4: For triceps I would do behind the back dips, an tricep pull downs, an skull crushers.
5: Sometimes I would super set behind the back dips with Tricep pull downs. An super set Incline curls with hammer curls.

take Gaz's advice, think in terms of movements. heavy compounds such as DB rows and OH pressing >> than DB curls and skullcrushers for arm growth.

what is the sense of doing 3 curl variations when they are doing the exact same thing? why not only do 1 curl variation paired with 2 pulling movements. not only are you still hitting your bis hard, you are also hitting multiple other muscle groups with the compound movements...more bang for your buck.

I agree with Gaz. Maybe add in a couple sets of DB curls. Your arms will grow as your body grows.

Thanks for the advice guys....i'll keep you updated

Why so much volume, such high reps, failure training...

Gaz said it all - no need for arm day. You're probably overtraining them. Mine are pretty decent and I can't even remember the last time I did bicep curls or direct tricep work. Must have been six months.

i've posted this all over the net...

i used to have problems making my bi's and tri's grow..they were small even at 240lbs...and now sitting in the mid 250's they finally look big but weight wasn't the issue..

work was...take a poll like i did and you'll see that hte dude with the biggest arms barely if ever work them! Your biceps and triceps get hammered in all your back work..tri's with chest work.. etc. ..and then you turn around and give them their own day! DON'T!

if you work them..only do them for 2 exercises or 6 sets MAX! you have one day for your LARGE muscle groups...and since your bi's and tri's get slammed on those days too... why give them an extra day on their own? You don't do that for the larger muscle groups..why do that for ones so tiny?


sucks hearing someone say do less work but trust me..my arms are both finally over 18" now from only doing 1-2 bi or tri related exercises a week.

Give this program I wrote a few years ago a try. It will add 1/2" or more (in most cases) to your arms in 30 days. Yes, I know, just read the article and follow the program EXACTLY and get back with me when your arms are a LOT bigger.

Weight Training and Body Building - Add

like every one else has said train em with other body parts. also for me try switching it over to some machines for a while. slow things down no more than 3 isolations. at max 3 sets get your mind muscle connection back together.

For triceps, just Bench. Worked for me, my triceps got A LOT stronger once I got access to a Bench Press.