need advice for arm size

[derrock]

Okay, I've been training for about 3 years and all my muscle groups seem to be balanced with each other and progressing really well except for bicep and tricep mass. I started doing a heavy duty Dorian and dugdale type training with some powerlifting and DC, and I like it a lot but but I would like some tips on making arms the top priority. I usually do them after chest.

[Overload]

post up your current split and full routine...


 

[derrock]

Oh yeah, sorry. Split = Monday quads, hams and calves, Tuesday chest and arms, wedensday off, Thursday shoulders and traps and abs, Friday back and arms. Monday after chest I do one working set(extended) of  heavy hammer curls, one extended set of alt. dumbell curls, one ex. set of barbell curls and then two or three reg. sets of preacher overhand curls for forearms. Then one ex. set of seated french curls, an ex. set of v-pressdowns, an ex. set of one arm tricep extentions, and a set then a drop set of reverse grip pressdowns. Friday after back: one set of scullcrushers sup.set with close grip presses, one ex. set each v-pressdowns, french curls and one arm extentions. extended sets being seven to twelve reps to fail, a ten or fifteen second breather then reps to failure with the same weight,I think they call it rest- pause or something. I do arms twice a week since they don't get their own day. Thanks!

[Jr. Yates]

Oh yeah, sorry. Split = Monday quads, hams and calves, Tuesday chest and arms, wedensday off, Thursday shoulders and traps and abs, Friday back and arms. Monday after chest I do one working set(extended) of  heavy hammer curls, one extended set of alt. dumbell curls, one ex. set of barbell curls and then two or three reg. sets of preacher overhand curls for forearms. Then one ex. set of seated french curls, an ex. set of v-pressdowns, an ex. set of one arm tricep extentions, and a set then a drop set of reverse grip pressdowns. Friday after back: one set of scullcrushers sup.set with close grip presses, one ex. set each v-pressdowns, french curls and one arm extentions. extended sets being seven to twelve reps to fail, a ten or fifteen second breather then reps to failure with the same weight,I think they call it rest- pause or something. I do arms twice a week since they don't get their own day. Thanks!

stop training arms so often. once a week and they will grow.

[dontknowit]

Include some compoundexcersise who also train your arms like smallgripped benchpress,
or smallgripped pullups.

Excersise like deadlift and shrugs also put a lot of stress on your arms.

[XS]

D, cut out the tiny stuff.  Heavy Overhead pressing, rows, dips and chins. Also, Squat and deadlift big..  Heavy power Cleans and push presses. Then if you need more growth.  Focus on close grip chins and pull-ups with close grip benchpressess, reverse grip presses.  Sprinkle in some a fun direct bi & tri & forearm movement. One each and you are on your way to big guns and everything else bro.