my arms need your help

[whitecamaross]

ok, i have read lots of info on arm trainning. i read lee priest approach to trainning with high volume and that didnt work. i also focused on only mass exercises ( barbell curls, dumbell curls, close grip presses, pushdowns, etc) and i still feel my arms are yet to catch up to the rest of my body. i am currently 6'0 tall and weigh 233 lbs. my arms are 17 3/4 pumped and it is not that they are weak per say, but their size is what i feel hasnt given me more progress on my chest and shoulders.
i have also noticed that they are one of the body parts that sometimes can get very stubborn and dont seem to get good pumps like the rest of my body.  what do you guys suggest? anybody else with a similar problem? any input is greatly appreciated

[Lord Humungous]

Give it time, progress doesnt happen overnight! stick with basic movements go heavy for 6-8 reps get plenty of protein and plenty of rest. at 6' it takes time

[whitecamaross]

Give it time, progress doesnt happen overnight! stick with basic movements go heavy for 6-8 reps get plenty of protein and plenty of rest. at 6' it takes time

i have been at it for about three years.. they are just "deflated" or dont seem to get a good pump unless i start something like a pre workout drink.. my bench has suffered for aboutu two years because of them as well..it is very frustrating

[pumpster]

Go back and read some of the previous months' posts on this.

I don't see any lying extensions behind the head or preacher curls in there, two of the best size builders. Add those in.

Keep rests between sets at 1 minute max. Sometimes use compound supersets. Moderate reps 6-10, and on the last set of each exercise, cheat slightly to work beyond failure in order to increase the stress on the muscle.

Frequency: try twice a week for 6-8 weeks, then try thrice weekly. If you're already doing that, try once weekly, then compare the results.

Generally speaking you need to gain weight to add size. Consider whether you need to add protein both at meals and in terms of in between meal intake in the form of protein shakes.

[william]

just don't hit them to much!!!! I became a victim of that my arms got really strong, but there isn't much peak now. I like the idea of 6-8 reps even on arms.

[GoneAway]

Give me your typical arm workout. Sets, reps, how long you take inbetween sets, etc.

[whitecamaross]

Give me your typical arm workout. Sets, reps, how long you take inbetween sets, etc.

typical workout is

dumbell curls 4x12,10,8,7-6
preacher curls 4x12,10,8,6
hammer curls 4x12,10,8,6
ez bar curls or cable curls (depends on mood) 4x12,10,8,8

triceps ext (straight bar) 4x12,10,8,6
skull crushers 4x12,10,8,8
seated machine push downs 4x12,10,8,8
overhead cable extensions 4x12,10,8,8

that is usually my routine, but sometimes i change it around and add close grip bench presses instad of overhead cable extensions.. etc.. the weird thing is that my arms do have vascularity and very very " thin' skin, but in my opinion they dont match up to the rest of my body..(even though some people might disagree)

[pumpster]

That's a lot of volume. Try:

-Increasing the intensity using less sets and exercises. 3-4 sets of just two exercises for tris and two for bis with higher intensity using cheats or partials after failure on the last set, to increase the reps and weight.

-Try 4-6 weeks straight sets and 4-6 weeks compound supersets. For forearms try wrist curls instead, to keep the number of sets for bis down.

-Later, do the same as above using trisets.

[GoneAway]

whitecamaross, you mentioned that you don't get a pump without a pre-workout drink. How long is it between your last meal and training? Might want to make it fairly close together, so you have the energy from that meal still in you.

For your training, too many exercises and sets. If you just want mass, you don't need 4 exercises. Like pumpster said, 2 exercises, 3-4 sets. Focus on getting a full ROM, feeling the biceps/triceps contracting fully and getting a good stretch. Try holding it at the contraction point for 3 seconds and flex as hard as you can.

How often do you work the arms?

to keep the number of sets for bis down.

Why would you need less sets for bis? If anything, MORE sets, since biceps recover fairly quickly.

[pumpster]

Why would you need less sets for bis? If anything, MORE sets, since biceps recover fairly quickly.

If the idea is to cut the volume and increase intensity, it's not a bad idea to limit the number of sets of curls, which includes those done for forearms. If maximum intensity's applied to biceps work, it should interfere and can detract from reverse curl work. Wrist curls are easily as good as reverse curls, without involving more work from biceps that are already fatigued.

One way to take more biceps out of reverse curls is by using Zottman curls. Basically as far as forearms they emphasize the negative eccentric portion of the ROM, which some believe is more condusive to growth. Use heavy weights and cheat the weight up during the curl portion that involves a lot of biceps, then on the negative part of the ROM forearms when lowering the weight the forearms get more of the work.

As far as quick recovery, i agree especially with less sets. Try twice and thrice weekly training for 6 weeks each.

[jdooly]

I would personally go a tad lighter.  Focus on nothing but flexing your bi's hard ALL the way through the range.  Maybe hold for a 1-count.  Find the mind-to-muscle connection.  Then go heavy as fuck and hurt a tendon!

[leonp1981]

Agree with Pumpster, two exercises, 3-4 sets of each.  Also, add an intensifier each week:- dropsets, supersets, negatives, forced reps, to really use that last ounce of energy.

You could always superset with opposing exercises.  Barbell curls superset with tricep extensions, or seated dumbell curls superset with pressdowns.  These really get the pump going.

[william]

very good advice from the Pumpster

[local hero]

get your arms bigger by using bigger weights in all your lifts and eating more,,, then use realy good form, emphasising the negative, nice slow squeezing reps.. if your not feeling them your form must be at fault,, drop the weight and slowly build back up

[big L dawg]

eat more carbs the day before arms,and the day of arms.

[pumpster]

Agree with Pumpster, two exercises, 3-4 sets of each.  Also, add an intensifier each week:- dropsets, supersets, negatives, forced reps, to really use that last ounce of energy.

You could always superset with opposing exercises.  Barbell curls superset with tricep extensions, or seated dumbell curls superset with pressdowns.  These really get the pump going.

Ya, intensity techniques added to some workouts only, to shock the system. Personally i like compound sets involving the same muscle, to fry em-supersets, trisets or giant sets.

You can also do supersets for opposing muscles like bis & tris, it blows up the whole area. Some love em and if phychologically they inspire that's worth a lot and justifies them. My own experience it pumps the whoe area and might even make the workout go faster, but on the other hand it doesn't intensify the workout for a particular muscle. Some of the greats have loved these though, like Arnold and Sergio for chest/lats.