posted Mon, 01/20/2014 - 15:07
2567
+ 3 need some help with my arms please guys ,
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feel like ive tried everything (obviously havnt) training them twice a week , once a week , nothing seems to make them grow , any good routines you guys know that might help me pack some meat on them ... thanks
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JamieCoutsgreat shoulders +1!
hey guys sorry ive not replied for a day or so , just wanna say massive thanks to all your great advice , going to start training them as bigbmaj suggested twice a week ,once heavy one lighter higher reps etc , going to include 21 s in there and some drop sets , again blown away by all the help around here , you guys really do rock ...peace
p.s will up another shot in 8 weeks to show my progress
http://www.youtube.com/watch?v=h_rb0FMJ3E4
Puts an inch on in a day bro! All you need is 8 hours and 16 protein shakes.
big p, i watched this a while back and thought it was interesting. what do you think about what these guys are doing?
https://www.youtube.com/watch?v=QnRZDAxIjfY ARMageddon
2 times a week. BigBmaj seems to have it locked down ! However try this ! Get a training partner and do odds and evens! I do 1 you do 2 and so fourth all the way up to ten than go back down starting at 10. You do 10 I do 9 and work your way back down. Do 4 sets ! With small rest in between. Go 2 sets in side and 2 sets out side. Let me know how this works !
BigBmajI've been doing twice a week. Once heavy as possible, and one really high volume. It's working wonders. Oh and stop worrying about keeping your abs. Put some size on by eating as much as possible and err on the side of too much.
Lots of weighted dips would probably do you well too.
Danny BoyI always start off with 21's, 4 sets, then I follow that up with preacher curls 4 sets, and by then the pump is on, so I overload the ez bar and knock out some cheat curls 5 sets of 5.... and I always like to finish with concentration curls to failure, and every other week, I go to failure and beyound.... Do this for a month, I promise a full inch on your bicep... i'll tell you a little secret, do hammer curls and build up your braculis, it'll help add height to your peaks and thinkness to your bicep overall.
"I promise you 1" in a month".
Now there's a realistic goal to work towards......
I can tell you how i got my arms big,,twice a week,,1st time heavy,,3 sets 4 to 6,,,2nd time 3 sets of 10..I do all my body parts around this idea,,I cut out Diuretic's,,except the every once and a while caffeine pill,,I also for the most part cut out alcohol ,,and if you dont mind losing some definition,,Gatorade gets me swoll,,Drink one a day,,the ones you buy for a dollar,,throw in some creatine,,everybody is different,,But I do wear a xxl t shirt,,yes some is body fat,bloat,,but my shoulders look like bowling balls and arms get notice
I was in a rut with my arms for 2 months; I couldn't get my bicep or tri's to grow. So I took a step back and did some studying. Your muscles become used to the same repetitive workouts you do every week. You have to "shock" them to grow. What I do now is instead of the normal types of sets I will do a set of very slow reps for about 2 sets. The next set I'll increase the weight by 10-25 pounds and do explosive movements. The next set will be a combo of the both. The the last set for that week will either be slow or explosive depending on what I did the week prior. So I do the same boring ass routine; but I manipulate the way I work them. I gained a half inch in one month which is slow but steady.
21s are the best bicep builder I have come across. Start with a straight-bar with a weight that you can curl 15 times. Start with 7 reps lifting the bar only halfway, without stopping do 7 more reps from halfway to full curl, then without stopping 7 more reps of a full range curl. 7+7+7=21s. Perform 3-4 sets without too much rest in between. Adjust weight on each set so you are spent by the 21st curl. Perform these sets in the beginning of your bicep workout. Then do whatever other bicep workout you do. Just work your biceps once a week to optimize recovery.
Tri's tri's tri's and more tri's heavy one week then rep out the next change up all the time!!! They will grow
mr127superdeeare you using good form? if so stop!
i had this problem drop your sets and up your exercises
at least four exercises each for bis and tris try hitting them quick from different angles rather than spend a while on one exercise 3 sets each exercise MAX! 8-10 reps so heavy that the last two reps no matter what are always cheat reps. this WILL WORK gatorade during workout incorporate heavy cheat exercise suck as overloaded hammer curls and heavy weighted dips in the middle of workout. the begining and end are isolation still heavy and and last two reps cheat tho like incline curl to start and cable curls to end with very heavy almost cheat set exercise in between and same for triceps just remember less sets more exercises you need to hit it from every angle possible
AnonRemember arms are something we constantly use like our legs. It takes reps not max weight to build size. Ever notice a cyclist legs, there jacked as fuck and all they do is ride miles a day no wieghts.
Here is my arm routine, and no shit ive said it before i curl 100lbs in each hand thats a max weight for 3 reps.
Warm up- 50lb dumbels 15 reps
Middle weight 75lb dumnels 5 reps
Heavy weight 100lb 3 reps
Next i do suicides with the easy curl barbel set of 12 weights on a rack
2 reps 110
3 reps 100
4 reps 90
5 reps 80
6 reps 70
7 reps 60
8 reps 50
9 reps 40
10 reps 30
11 reps 20
12 reps 10
The suicides are non stop no breaks between weights when you get down to ten pounds it feels heavy as shit and burns like crazy.
Next a do two tricep exercises then back to biceps.
Seated preacher curls with just one plate 45 pounds total being lifted for 15 -20 reps i do this for 3 sets.
Last exetcise is lite dumbes mabye 25 pounds in each hand and i just rep out as much as possable for a few sets.
I think its important for every muscle group to be trained heavy on the first excercise then just do medium weight and light weights for very high reps. But thats just my opinion and how i train, which is for maximum stregth and endurance.
thanks for all your help guys , some really good and helpful info right here , will get back and let you all know in 8 weeks
I've done as recently, bicep curl, hammer curl and reverse grip for biceps and seem to be working, twice a week. Same with triceps, hit it on different angles and grips to activate all the heads. I am no expert by any means, hope this helps
AssUhlYou'll get the size from your triceps bro, that's where its at. But of course still hit the biceps, but you may be overworking them and underfeeding them.....the only way your going to pack on size is to EAT!!!! Raise your calories with a little more protein and some heavy complex carbs especially post workout! That is key......also put some consideration in doing supersets going straight from triceps pressdowns to curls and counting it as one set or two different tricep moves in one set and change your arm workout every single week because they will get used to it very fast. I change mine every workout. I used to have the same problem as you and some guys I fight with helped me with these very solutions and I no longer have that problem, at all lol. And one more key to bigger everything especially arms....WORK YOUR LEGS HARD AND HEAVY....it is a proven fact that killing your legs weekly creates an anabolic environment for everything else as well. And I personally KNOW its true! Hope this helps bro! Oh yeah, and some good JUICE!!!!!!
hunteron20sBiceps are 2 muscles and triceps have 3 muscles so the triceps are where you will achieve more size and fuller arms ..
agreed, kill the triceps. do plenty of tricep exercises and use as many dif angles as you can to try to hit all the heads. tricpes will give you big arms. if you want bigger peaks on the bicep it has alot to do with genetics. everyone is shaped dif. what worked for me with forming good peaks was negative preacher curls at the end of my biceps routine.
AnonShake Weight!!! Lol jk jk. HEAVY WEIGHTS 5 or 6 each set it will take about 6-8 weeks to really notice a difference in your arms. Also what is your diet like? If you're not eating and drinking a lot of water nothing will work. Increase your protein and (healthy ) calorie intake. Include some push ups and pull ups don't solely focus on your biceps work on your entire upper body it will come eventually
what is shake weight please matey ?
AnonIt's a retarded infomercial gimmick that they paid these guys with 6 pack and and 20' biceps to say "Buy this it works!" I was joking with you
Boxerman30I would not train arms twice per week as with every work out u are using arms , they need plenty of rest as well so they grow
Try some super sets
Ever done 21 ,s with bar bell that's a pretty good one
Maybe preacher bench but keep the tension there all the time nice and slow with full reps
Maybe chuck in some drop sets at end of work out to really push the blood into the muscle ......
Maybe change your work out routine as well
So it shocks your body
Hope this helps buddy
hey there bro , thanks for that , i normally start out with ez bar , as heavy as i can go with nice form , 5 sets , then drop the weight for another 3 , then dumbells , these i always change sometimes hammers , pinwheels etc , then cables as i love the feeling that gives and i always finish with a high volume burn out of say 40 reps to finish off , ive tried doing less volume , ive tred doing more , yep 21s are awesome sometimes use them
Boxerman30I've just changed my biceps work out
Start with standing bar bell curls 3 heavy sets
10 to 12 reps
Hammer curls 3 sets 12 reps on each arm
Prefer them other biceps curls as hammers work out forarms as well
Then do hammer bar bell curls 3 set 10 to 12 reps
Preacher with perfect form 3 sets reps until no more
Then do drop set on rope 3 sets till fucked !!!!
Seems to be working for me at mo
im going to steal that from you fella and give it a whril for a few weeks , cheers for that , does sound good
When I started training legs hard(er) my arms seemed to respond better to training. I have always trained legs but in the douchiest way possible (leg press, extension, curl...so on). When my ego finally let my balls drop and I starting adding squats (especially front squats), walking dumbbell lunges, deep hacks my whole body responded. This worked for me, just a thought.
thanks very much for your reply , in fact i have always smashed my legs to bits , always squated atg always high volume and if im honest my legs are probally my best asset , the hardest thing for me has been food
Boxerman30What's your diet like post it up?
it varies from day to day ,after every meal i count up macros and keep a log this was yesterday
gainer shake as soon as i wake up 600cals
2 wholemeal toast 1 tin beans 2 eggs 3 bacon 900cals
PWO shake 600cals
afternoon snack ground beef brown rice pitta 700cals
roast beef dinner 800cals
shake 600cals
before bed half beef curry egg fried rice ???? 500cals maybe? 4700 total but i did train twice yesterday hence all the shakes
Boxerman30Seems ok brother could be a lot better
I would make your own weight gainer shakes
I use to buy them when was younger to put on size
But most of them are made of sweetners
And will put on fat etc....
Try making your own , there is lots on Internet
Try this one
Cup of oats
500 ml of milk
4 big spoons of low fat yoghurt
Scoop of peanut butter
1 banana
2 scoops of whey protein
Blend that shit up and boom!!!
Can change around add berths or honey to what ever u fancy
U need more fruit and veg in your diet
And nuts they are a good source of protein and fats
Plenty of fish as well
Hope this helps a little
I could post u up my diet if it helps ?
please do bro , eating is by far the harest part of this game for me , spent most of my adult life at 64kg on the nail , getting to 80 has been hard to say the very least
Boxerman30Here is my diet buddy at mo
Just come of a bulk
So just on a lean bulk until march / April
Then Cutting
But this is my lean bulking diet at mo
First meal
Bowl of porridge with peanut butter and mixed seeds
2 scoops of whey
4 eggs on brown toast
Cup of coffee
2nd meal
Brown pasta with can of tuna and sweetcorn
Half a tub of low fat yoghurt
Green tea
3rd meal
2 chicken breasts , peppers ,oninons , broccoli and rice
Apple and orange
4th meal
Half a tub of cottege cheese with 6 oats cakes
5th meal
Turkey mince , chicken breasts, steaks or fish
With sweet potatoes or rice and veg
Depends what I fancy at time
6 meal
Protein shake
Gym
Meal 7
Double protein shake
Meal 8
Tuna omlette
Can change from time to time
But that is roughly my diet
When cutting I bring carbs down slowly
Hope this helps brother
You should check out some of Dorian Yates videos on high intensity training on you tube. You may also want to look into some feeder exercises as well. Hope this helps.
thanks very much ,will do