bigger arms/shoulders

[ryanmd3]

i workout about 6 times a week. i am 5'11 and weigh around 170 pounds. From my height/weight you can see that im not the largest person in the gym. I train hard every workout and everything seems to grow at a decent rate: chest, back, and legs. The one set back i have, and the muscle i want to gain the size most on, is my arms: triceps, biceps, and shoulders. It seems like no matter what i do, i just cant gain size. I tried super-sets of triceps/bicep for 2 months, i tried drop sets, i lift heavy and still they just seem to get cut and vascular, no mass. My diet is top notch. I get in about 3500 calories, 200 grams of protein, and 350 carbs. I workout arms twice a week on Tuesdays and Fridays. if anyone can help it would be very much appreciated. Thanks

 

[dave 236]

You would need typically to put on about 10 lbs of muscle total to add an inch to your arms. Keep lifting and increase your calories esp protein.

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[Valkyrie]

You need to eat more food. Then look into mountain dog style arm training.

 

[HFO3]

Tough to address your issue with limited information, "lighten your weight and get full stretch and contraction on the groups you mentioned for a slower total controlled range of motion" my assumption being you are using a momentum style training with too much weight, keep us posted.

 

[CaptainNapalm]

You might be overtraining your arms and as a result not getting the results you want. Keep in mind that your arm take a kicking from all your other lifts so if in addition you isolate them another two times a week you're overkilling it for sure. How about you increase your rest, pick a split where you train 3-4 times a week and ensure your arms are resting properly. There was a time where I use to train arms all the time, all kinds of energy devoted to isolation, and over half a year I gained a small size increase in my arms. A couple of years later I decided to train just compound lifts and didn't do a single arm isolation exercise and my arms exploded. Likely they were being stimulated enough and got more rest.

 

[DEVILtrainer666]

i like and mostly agree with what capt.napalm just said. i would do as he said yet still have at least a few sets for arm work after other body parts training. dont over train them.
try:
day 1-FRONT/SIDE DELTS AND TRICEPS, day 2 BACK , TRAPS & REAR DELTS -day 3 OFFf- day 4 CHEST & BICEPS+ FORARMS, day 5 LEGS & ABS- day 6 OFF- day 7 OFF or START AGAIN WITH DAY 1(IF WORE OUT TAKE BOTH DAYS OFF).
DONT DO MORE THAN 5 WORKING SETS FOR TRICEPS AND 5 SETS FOR BICEPS/BRANCHILLEAS(cant spell it) BUT DO GO HARD ON THEM DELTS FIRST THING AND HARD ON THE BIG LIFTS and add in some more Carbs early in the day.