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Author Topic: My arm just won't grow  (Read 3396 times)
5antasy
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« on: December 07, 2011, 12:27:24 PM »

Im on 500mg test. Everything growing good and proportional, arms are stuck 16 for left, 16.5 for right. Pathetic.

I work them twice a week. Monday I do 3 exercises bus, 3 tris. 7 sets total for bus, 7 for tris. Friday 3 sets each, high reps (21s).

Any tips please.

Thanks.
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chaos
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« Reply #1 on: December 07, 2011, 08:56:14 PM »

1- stop the twice a week
2- list your exercises.
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5antasy
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« Reply #2 on: December 07, 2011, 09:36:28 PM »

Monday: (Chest/bis/tris - hypertrophy)
Flat DB Press           6 X 3   @ 65% (speed work)
Incline Smith           3 X 8-12   dropset
Chest Dip                   3 X 12-15   
Cable flye                   3 X 15-20   dropset
Barbell Curl           3 X 8-12   dropset
DB concentration   2 X 12-15   
Hammer Curls           2 X 15-20   
Close grip decline   3 X 8-12   dropset
Skull crushers           2 X 12-15   
reverse cable press   2 X 15-20   

Tuesday: (Back/shoulders - hypertrophy)      
Bent over row           6 X 3 @ 65% (speed work)
Pull ups                   3 X 8-12   drop
Cable row                   3 X 8-12   drop
DB Shrugs                   3 X 8-12   
close grip pull down   2 X 15-20   
Seated DB press           3 X 8-12   drop
Side lateral raise   3 X 12-15   
Bent over laterals   3 X 15-20   

Wednesday: (Legs [one day is enough for proportion])      
Squat                   5 X 5
Hack squat                   3 X 8-12   
Smith lunges           3 X 12-15   
Leg extension           3 X 15-20   
Leg curl                   3 X 15-20   
Standing calf raise   4 X 12-15    
Seated calf raise    3 X 15-20   
      
Thursday:
REST      
      
Friday: (chest/shoulders/tris - heavy/strength)
Flat DB press           3 X 5   
Incline smith bench    3 X 6-10
Weighted dips           2 X 6-10   
Standing OH press   3 X 6-10
Arnold press              3 X 6-10   
Preacher curls           3 X 21   

Saturday: (back/traps/bis - heavy/strength)      
Bent over row           3 X 5   
Weighted pull ups   3 X 6-10   
Chin ups                   2 X 6-10
Barbell Shrugs           3 X 6-10
DB shrugs                 2 X 6-10
Rope pressdown        3 X 21

Sunday:
REST      
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« Reply #3 on: December 08, 2011, 11:27:25 AM »

try this, once a week.

bis:
alt. DB curls or machine preacher curls.
Db spider curls or concentration curls.
Hammer curls
Cable curls (straigh bar, never ever use a cambered war again)

tris (cable is the name)
rope pushdowns
reverse pushdowns
skullcrushers or lying db extension
machine dips

3-4 sets. each. Once a week.
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« Reply #4 on: December 08, 2011, 11:54:14 AM »

try this, once a week.

bis:
alt. DB curls or machine preacher curls.
Db spider curls or concentration curls.
Hammer curls
Cable curls (straigh bar, never ever use a cambered war again)

tris (cable is the name)
rope pushdowns
reverse pushdowns
skullcrushers or lying db extension
machine dips

3-4 sets. each. Once a week.

So I should replace my bi/tri workout on monday with this one and completely remove Friday/Saturday arm exercises?

Thanks.
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« Reply #5 on: December 08, 2011, 12:45:42 PM »

So I should replace my bi/tri workout on monday with this one and completely remove Friday/Saturday arm exercises?

Thanks.

I'd rather see and arm day. If that is not possible just do tris with chest or shoulders and bis with back. Just once.

Try:

Mon: Chest
Tues: Back
Wed: shoulders
Thur: rest
Friday: Arms
Sat: Legs
Sun: Rest

Or

Mon: Chest and tris
Tues: Back and bis.
Wed: rest
Thur: rest
Friday: shoulders
Sat: Legs
Sun: Rest
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« Reply #6 on: December 08, 2011, 01:50:17 PM »

I'd rather see and arm day. If that is not possible just do tris with chest or shoulders and bis with back. Just once.

Try:

Mon: Chest
Tues: Back
Wed: shoulders
Thur: rest
Friday: Arms
Sat: Legs
Sun: Rest

Or

Mon: Chest and tris
Tues: Back and bis.
Wed: rest
Thur: rest
Friday: shoulders
Sat: Legs
Sun: Rest

You think that would be enough working out considering I'm on hormones? I'm already recovered from my Monday chest workout by Wednesday.
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« Reply #7 on: December 08, 2011, 01:53:39 PM »

You think that would be enough working out considering I'm on hormones? I'm already recovered from my Monday chest workout by Wednesday.

Yes. Just work hard. Squeeze every rep. Make it intense.
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« Reply #8 on: December 08, 2011, 02:43:21 PM »

Train arms only once a week.....Keep in mind that they are receiving stimulation from chest work and shoulder work.
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« Reply #9 on: December 09, 2011, 10:46:51 AM »

Train arms only once a week.....Keep in mind that they are receiving stimulation from chest work and shoulder work.
100% correct Brother Willie....and don't forget also in heavy back work. If you really want to specialise on arms then train them on a day on their own . Today i trained back and later my wife wanted to go and get a couple of crates of water...my arms after my back training were heavily fatigued...walking along with 2 water crates i looked like i was struggling...lol
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« Reply #10 on: December 09, 2011, 02:46:05 PM »

For biceps, barbell spider curls (works the short head which gives the muscle a think apperance in front shots).
Triceps your going to want to focus on the long head since it is the largest head of the triceps.  In order to effectively target the long head you need to do some type of overhead extension.  I prefer neutral grip dumbbell extensions and skull crushers behind the head.
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« Reply #11 on: December 11, 2011, 01:03:24 PM »

yeh it looked like you were overtraining everything to be honest,,,

id actually put money on your arms being at the same stage of development as the rest of your body, in my experience unless your a total freak, your arm size usually goes up along with weight gain... until you max out
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« Reply #12 on: December 11, 2011, 11:33:34 PM »

 your hitting bis 4 times a week. Hitting them with chest then back the next day that may be the problem.

 A question do you have long arms? if the answer yes barbell curls are a horrible movement good long arm bi movements are alt hammer curls,1 arm preacher at an angle,drag curls,machine curls anything that makes your non efficient long lever shorter. Its a matter of having a poor lever to move weight. Think of your arm as a crow bar the longer the crow bar the easier well your arm is the crowbar and the weights the energy so you have to figth against horrible leverage with certain movements. I have never explained this so its kind hard to.  chins can be a good movement also.

as previous posts said if your of average height 16.5 inches is about what 500mg of test gets. Your arms dont get 17-18lean tell you get to the 220 lean range usually unless you have gifted arms. Basically 17-18 inch lean arms generally will be a BIG STRONG sob unless arms are the best part. I have horrid arms they dont get 17 tell my bench gets near 400.

another pearl of wisdom "tris for guys, curls for girls" = big triceps will make your arms bigger then curls ever will. Thats a good saying you want to remember if you want big arms

the most neglected muscle in the upper arm is usually also the biggest the long head of the tricep. Most over head tri extensions, incline extensions work that muscle well.
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« Reply #13 on: December 12, 2011, 08:09:28 AM »

I'd rather see and arm day.  Just once weekly.

Try:

Mon: Chest
Tues: Back
Wed: shoulders
Thur: rest
Friday: Arms
Sat: Legs
Sun: Rest

^^^THIS^^^
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« Reply #14 on: December 13, 2011, 01:14:25 AM »

try dorian yates high intensity training, and only train 4 days a week, but do it hard. Google yates "blood and guts" training split. This concept (along with quality gear) of training HARD, not like most americans train, is what changed my physique from the local champ i.e. the guy who could get any girl in any bar, to a physique that has placed in top 3 of all my competitions and has a true chance of getting a pro card this year.

Don't get me wrong- this dorian yates training concept is worth NOTHING without gear and unless you are 24 or younger GH as well. But on the other hand, even if you are on the best gear and pharma grade GH and you only go to the gym once a week, or you go a few times a week and do everything wrong you will still just look like a gym rat, never a pro.

So if you are on AS, as you say you are, then take advantage of it: train right. Although, in my opinion, 500 mg of test is a cruise not a cycle.

ps. This concept of training (only training 4 days a week and training HARD HARD HARD when you do) got my arms up to 20 inches @ my biggest, and as people know on the steroid part of this board, I am around 6% bf and one of the bigger bodybuilders still in amateur ranks at the moment.
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« Reply #15 on: December 13, 2011, 11:33:46 AM »

Thanks for all the responses everyone. It seems cutting the training is the main point of most of the responses. I've always trained 5-6 days a week hitting every body part 2-3 per week. But then again, this is my first cycle, so I'm just trying to figure out what works. I started week 10 yesterday, which means I have 3 weeks left, plus 12 days before pct. I guess for the remainder of this cycle, I will try what everyone suggested, and cut training days to 4 and see what happens.

Another question is the exercises. I don't know if my arms are considered "long", but I am almost 5'11", 205-210lbs, and I wear 34/35 dress shirts.
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« Reply #16 on: December 13, 2011, 04:53:08 PM »

What about food? Geez!


How much are you eating? What is your bodyfat level? How tall are you? If you are 5' tall, 16.5" arms look HUGE! (I should know, I'm only 5'6")


Do you squat or deadlift? Chin your bodyweight?


How much juice you use is insignificant if you are not taking in enough calories. It's that simple.


I don't see it mentioned once in this thread. If I missed it, well, pay attention to it (like I didn't)


Train. Eat. Sleep.


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« Reply #17 on: December 13, 2011, 05:02:24 PM »

Try doing heavy cheat curls at the start of your arms workout, 6-8 reps. Always worked for me. Light weight for biceps is overrated. Biceps are a pretty resilient muscle, so they need to be bullied and forced to grow.
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« Reply #18 on: December 16, 2011, 01:39:11 AM »

Thanks for all the responses everyone. It seems cutting the training is the main point of most of the responses. I've always trained 5-6 days a week hitting every body part 2-3 per week. But then again, this is my first cycle, so I'm just trying to figure out what works. I started week 10 yesterday, which means I have 3 weeks left, plus 12 days before pct. I guess for the remainder of this cycle, I will try what everyone suggested, and cut training days to 4 and see what happens.

Another question is the exercises. I don't know if my arms are considered "long", but I am almost 5'11", 205-210lbs, and I wear 34/35 dress shirts.
genrally lengthy people have a hard time with arms most likely always will be trouble 16.5 is not a small arm if lean and not juiced to the gills.
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« Reply #19 on: December 16, 2011, 09:49:59 AM »

Try doing heavy cheat curls at the start of your arms workout, 6-8 reps. Always worked for me. Light weight for biceps is overrated. Biceps are a pretty resilient muscle, so they need to be bullied and forced to grow.

fucking wrong. biceps arent resilient, tons of people get bicep tears. you can go heavy and swing a little bit the 2-3 last reps but dont cheat too much on biceps movements, once you tear your bicep, it will look like shit for life,so play safe! only resilient muscles imo are shoulders, traps, abs and forearms..very very hard to tear those
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« Reply #20 on: December 16, 2011, 10:30:30 AM »

there's no really magic exercise for arms

and that BILL guy knows nothing about how to grow muscle lol... just another moron  Roll Eyes  Undecided
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« Reply #21 on: December 16, 2011, 10:39:11 AM »

fucking wrong. biceps arent resilient, tons of people get bicep tears. you can go heavy and swing a little bit the 2-3 last reps but dont cheat too much on biceps movements, once you tear your bicep, it will look like shit for life,so play safe! only resilient muscles imo are shoulders, traps, abs and forearms..very very hard to tear those

i just meant resilient to stimulation and I even find it hard to get my biceps sore alot of the time and occasionally I have trouble getting a satisfying pump. Ive always gone pretty heavy and never tore anything , mind you I keep my cheat curls somewhat sensible with ok form. But you're right better safe than sorry when it comes to that
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« Reply #22 on: December 16, 2011, 10:44:58 AM »

i just meant resilient to stimulation and I even find it hard to get my biceps sore alot of the time and occasionally I have trouble getting a satisfying pump. Ive always gone pretty heavy and never tore anything , mind you I keep my cheat curls somewhat sensible with ok form. But you're right better safe than sorry when it comes to that

if you want a pump, pick up light dumbells, around 25-30lbs, both arms at the same time, curl them by staying 4 secs on each postivie and negative reps, do at least 10 reps. if you dont get a pump from that you're not human. btw you're never going to have a great pump by swinging barbells for 6 reps like dumbo, bro
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« Reply #23 on: December 16, 2011, 10:46:51 AM »

if you want a pump, pick up light dumbells, around 25-30lbs, both arms at the same time, curl them by staying 4 secs on each postivie and negative reps, do at least 10 reps. if you dont get a pump from that you're not human. btw you're never going to have a great pump by swinging barbells for 6 reps like dumbo, bro

Word. I'll try that next workout for sure.. what other exercises + reps do you hit for biceps?
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« Reply #24 on: December 16, 2011, 10:53:48 AM »

Word. I'll try that next workout for sure.. what other exercises + reps do you hit for biceps?

honestly, nothing works better than dumbells curls imo, i like preacher curls too, always go ALL the way down and all the way up.. also important to do hammer curls and forearms work to have balanced arms, i see so much guys with good biceps but terrible forearms
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