Hey everyone! I've been weight training seriously for a little over 3 years now. I was an NCAA swimmer through college, and when that career was over I continued to lift as I always did, but became much more serious about it. Over the last 3 years, I've seen significant gains--especially in my chest, legs and back. Although I train my arms hard, and spend the same amount of time on them as my other body parts, they don't seem to be growing as well as everything else. This is a bit discouraging since my chest is really puffing up nice...but I feel I look as though my arms are dis-proportionate to the rest of my upper body. I mean, I don't have sticks for arms, but I'd like to see them grow! So, can anyone suggest what I may do/add/change in my workout to supercharge my arms? I follow a lean, protein rich, steady diet. Thanks ALOT!
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Help my arms grow!
- Thread starter bhults
- Start date
what does your routine look like?
Right now, like the rest of my parts, I train my arms once a week. I like to switch up which exercises I use, but in a nutshell, I'll do the following: For Bi's, alt. dumbell curls, barbell curls, hammer curls, some variation of machine curls (Generally Hammerstrength, or something like it), preachers bench with an EZ bar. For Tri's, dumbell french press, tricep pushdowns & reverse pushdowns (cable--sometimes I switch it up and use the rope), and generally end it with a set of dips immediately followed by pushups x3. Also, throughout the week I mix in sets of dips, pushups and pullups. I find that any combination of those exercises tend to compliment alot of other body parts---for instance, pullups complimenting a chest or bi workout. So, I work them in a lot.
I'm just finding--maybe I'm oblivious--that there's not whole lot to choose from, exercise wise, for arms. It seems like the same old stuff.... So, I'm wondering if there's some exercises out there that I don't know about---and really hit these muscles hard. I just did the above workout on Wednesday and, don't get me wrong, I was a bit sore the next day. But not in the same way like when I do chest, legs, etc. So, I'm starting to wonder if I'm just not working hard enough, or if I need to drastically change what I'm doing here. Please advise...and thanx!!!!!!!
I'm just finding--maybe I'm oblivious--that there's not whole lot to choose from, exercise wise, for arms. It seems like the same old stuff.... So, I'm wondering if there's some exercises out there that I don't know about---and really hit these muscles hard. I just did the above workout on Wednesday and, don't get me wrong, I was a bit sore the next day. But not in the same way like when I do chest, legs, etc. So, I'm starting to wonder if I'm just not working hard enough, or if I need to drastically change what I'm doing here. Please advise...and thanx!!!!!!!
well what does it workout in means of sets and reps
Everything I do most generally consists of 3 to 4 sets and my reps for each set go something like 10 ---> 8 ---> 6 ---> 4-6.
With regard to dips, and pushups, I can easily do 4 sets of 12. Pullups go 10 ---> 8 ---> 6 ---> ? depending on how I feel.
With regard to dips, and pushups, I can easily do 4 sets of 12. Pullups go 10 ---> 8 ---> 6 ---> ? depending on how I feel.
try taining your biceps and triceps on different days
Could be genetics. Hit them hard. CG PB, 21s, concentration, preacher, and whateva gonna make 'em burn....every 6 days.
The BEST bicep exercise ever is the Gironda Curl. The drag curl is also great. The Gironda Curl is kinda hard to describe, I suggest you do a search for it, but the drag curl is rather easy....you start exactly as you would a conventional barbell curl, but you work hard on consciously KEEPING THE BAR AS CLOSE TO THE BODY AS POSSIBLE, so it feels like you're 'dragging' the bar upwards along your body.
Peace.
Peace.
