Bigger Arms?

Buck It · Mar 16, 2006

Hey yall. I've been around the gym for a while, but I ain't seein the results I want in my biceps/triceps yet. My shoulders are comin along fine, but I want more growth in bis and tris.

Here is my current routine:

Standing straightbar curl: 4 sets of 10-12

Seated machine curls. I was doin standing machine rope curls, and before that I did dumbell hammer curls. 4 sets of 10-12

Triceps:

Standing weighted pulldown (straightbar) 4 sets of 1-12
Skull Crushers 4 sets of 10-12
Rope pulldown 4 sets of 10-12. I just went to 4 sets on the tris, so that may help.

I really want to blast my biceps. Any suggestions???

~LV~ · Mar 16, 2006

I'd change the seated machine curls to hammer curls. There are many variations when it comes to not seeing gains. It could be due to your diet, muscle healing time, genetics, etc....

Are you doing compound exercises along with the secondary muscle exercises? If you do biceps on your back day, be sure that you perform your back exercises first. This will pre-exhaust your biceps and get them ready for you to trash at the end of your session.

tonymcclellan · Mar 16, 2006

Close grip bench or tricep extensions instead of those pulldowns. Or do the rope pulldowns last, to get a little definition.

Buck It · Mar 16, 2006

Thanks Tommy. I'll try that.

LV- I give Arms their own day. I do chest/back on Monday, legs on Wed, and Arms on Saturday. Should I do 3 different exercises for biceps or is 2 plenty? I've heard conflicting opinions on that one...

And I think it may be more age than genetics. When I was workin out in my 20's, I had great arms. Now everything is harder to come by.

RandyRhoads · Mar 16, 2006

man, I just got done blastin' my arms. I did 3 sets of close bench, some tricep push ups (dumbell press over head), some EZ curls, rows and preacher curls...

~LV~ · Mar 17, 2006

Buck It said:
Thanks Tommy. I'll try that.

LV- I give Arms their own day. I do chest/back on Monday, legs on Wed, and Arms on Saturday. Should I do 3 different exercises for biceps or is 2 plenty? I've heard conflicting opinions on that one...

And I think it may be more age than genetics. When I was workin out in my 20's, I had great arms. Now everything is harder to come by.

I'd add another exercise to your biceps if you are going to isolate them. If you were doing them with back then 2 would be plenty.

AJP · Mar 17, 2006

Just another idea, you could potentially do a chest and biceps on one day and back and triceps on another. I've done that split before and I felt like I got more out of my workout because the bis and tris werent exhausted already.

A sample of one workout (not going into all the details) was two presses (chest) followed by three bicep exercises of 3 or 4 sets. With the back/tri day you could try some close grips supersetted with lying db extensions and finish it off with pushdowns.

jpc1058 · Mar 17, 2006

Maybe it's just me

Buckit you may not like my reply, but here goes. Doing 8-12 isolations for your arms seems high to me. I'm not saying the other replies you have gotten are wrong, different plans work for different people. You say you are not getting results from your workout. Have you considered doing fewer sets ?? Do you do compound movements such as dips or chins/pullups ? ( I am assuming you do benching and rows) Weighted dips and chins will add beef to your arms. I personally only do 4-5 sets of isolations for my arms. It works for me. But like I said different strokes for different folks. Just my thoughts.

Buck It · Mar 17, 2006

jpc1058 said:
Buckit you may not like my reply, but here goes. Doing 8-12 isolations for your arms seems high to me. I'm not saying the other replies you have gotten are wrong, different plans work for different people. You say you are not getting results from your workout. Have you considered doing fewer sets ?? Do you do compound movements such as dips or chins/pullups ? ( I am assuming you do benching and rows) Weighted dips and chins will add beef to your arms. I personally only do 4-5 sets of isolations for my arms. It works for me. But like I said different strokes for different folks. Just my thoughts.

Actually, I only do 4 sets. I do 8-12 reps.

I really don't want to mix up my body part days, I like the way I have it, I just want to blast my biceps. Weighted dips and chins are chest and back exercises, though, right???

tonymcclellan · Mar 17, 2006

Buck It said:
Actually, I only do 4 sets. I do 8-12 reps.

I really don't want to mix up my body part days, I like the way I have it, I just want to blast my biceps. Weighted dips and chins are chest and back exercises, though, right???

Chest, back but mainly triceps with use of biceps.

You probably know how but here is help

Streamline · Mar 17, 2006

To many sets on ur biceps. Cut it back to 2.

jpc1058 · Mar 18, 2006

Arms

Buck It said:
Actually, I only do 4 sets. I do 8-12 reps.

I really don't want to mix up my body part days, I like the way I have it, I just want to blast my biceps. Weighted dips and chins are chest and back exercises, though, right???

Yes chins are an upper back exercise with assistance from the biceps. Dips (weighted if possible) is a chest/ triceps movement. Your delts also assist a bit in both of those exercises.