URGENT: Arms lagging behind

[vik]

Hello all, i have currently been back to training for around a whole year now but i feel that my arms are lagging behind. I have gained in strength for triceps mainly but my biceps are the ones that are really not making any progress. I'm looking for advices or sample training programs that could help get me out of this. here's a sample of what i'm used to workout for arms, please note that hit bis and tris on different days and train each bodypart once a week:

Biceps
EZ Bar curls 4 sets of 6-10
Dumdbell Curls 2-3 sets of 10

Triceps
(flat bench) french press 4set 6-10
(on and off I do 3 sets of overhead dumbell presses)
Standing Triceps pushdown 2-3sets of 10

I came across thid sample program http://www.muscletech.com/FEATURES/ATTENTION_GRABBING_ARMS/Attention_Arms.shtml and was wondering if its worth trying. have anyone ever tried something similar and if so is it beneficial? anyone please help?

 

[P-funk]

stop training your arms and start lifting weights.

 

[The13ig13adWolf]

stop training your arms and start lifting weights.

what he said.

 

[Gaz_9]

im no expert and i guess a lot of people will disagree with me but while id injured my hamstring and could only do upper body work i split my routine into arms day, back/shoulders day and chest day.

for arms i did 5 set of 10 reps of the following:
Barbell Curls
Alt DB Curls
Hammer Curls
Reverse Curls
Tricep Extensions

i kept protein high and made really good strenth and size gains. i always see quick gains on my arms and as iv not been training as long as you this was probably also a big factor. so might be diferent for me but it did work well and within 2 weeks i saw a massive diference.

now im back from injury iv tonned it down a bit but iv kept the size and strength. i basically decided that as i was only able to do upper body work while injured that id blitz it and i was happy with my results.

as i said, a lot of people might disagree with doing 50 reps per exercise or the number of exercises i did per body part but it definitely worked for me.

hope this helps and good luck!

 

[CowPimp]

Try supinating your grip in big compound movements like bent rows and chinups.