Arm training ideas.

[inthehole]

Im having a hard time getting my arms growing.   Id much rather train legs or back.  Im around 230 and my arms are stuck at 18 and half.  They appear smaller than that.  Any ideas or training advice would be greatly appreciated.

[Blake]

How do you train them now (volume, reps, frequency, etc)?

[inthehole]

i train arms once a week.  usually 12 -15 sets.    on the first few exercises i usually keep the reps between 5-8, then increase reps on the exercises following that usually 8-10.    lying ext, overhead ext and pressdowns for tris,  ez curls, seated alt db curls, and hammer curls for bis.

[Bear03]

lose some fat.

[brianX]

Some would argue that direct arm training is unnecessary.

[Loomis]

Some would argue that direct arm training is unnecessary.

I tried not directly training arms for a while. My arms didn't get any smaller. Plus, when I went back to training them directly they grew like weeds from all the rest. Mentally, it felt weird not to train arms though.

[NoCalBbEr]

i agree. arms are worked with the compound movements like the bench for tri and bis are hit when deadlifting. i see this to be true. i remember the kevin lervone said'if you dont have a big bench you dont have big arms"

[Blake]

i agree. arms are worked with the compound movements like the bench for tri and bis are hit when deadlifting. i see this to be true. i remember the kevin lervone said'if you dont have a big bench you dont have big arms"

Yup.  IronAddict (online trainer guy) puts it along these lines: If someone can bench press 315 x 10, do dips w/ 150 added pounds for 12 reps, chin-ups for 10 reps w/ 90 added pounds, etc................ will that person have small arms?  Nope.

[triple_pickle]

weighted dips and narrow grip benches for triceps.  try to do 8-10 reps on each of these exercises.  for other tri's exercises, keep reps in the 15-20 range.  there's nothing sweeter than deep burn in your muscles.  when i do my tri's right, i feel them for the next 2-3 days.

for biceps, heavy curls with GOOD FORM, do not heave the weight.  also, weighted pull-ups.

[inthehole]

Thanks for the input its greatly appreciated