[dazarms]

hey guys, just looking for some advice, im a great fan of body building , something which my cousen got me into when i was about 14-15, and i started lifting weights. im a soccer player by trade , a winger only 5ft 5'', weight 9st-7lbs, not much at all. however i dont have a great deal of body fat, about 12% i think. I lift regulary now and more consistant, im 22 now, but only really getting into it seriously now. been training for about last 6 months solid. everything seems to be improving shape and defination. but my biceps wont grow. will include my program below, would love have a body like brad pitt or ronaldo realistlcly , i know they aint amazin but just setting my sights not to far away, any diet plan or program will be appreciated, escally for arms and abs. thanks


my arm program is - barbel curls 4 / 15-18 reps
preacher 4 / 15-20 reps
seated curls 3 / 15
alternate standing 3 / 12

my split is usualy chest , bi's abs monday
back traps tue
football wed
shoulders, abs thurs
tri's legs fri

run about 3-4 time interval / week.

[miggitymags]

First thing I noticed was your rep range.. You aren't in the 'typical' hypertrophy rep range - which is 8-10 - which does vary from person to person, you just need to experiment and determine what works for you. In other words, you need to lower your rep range if you are looking for added mass on your bi's.

A few other things I will throw out there:

1. I think you have too much for biceps. You actually don't need much volume for your biceps to grow. Remember that you will be incorporating bis in all pulling movements (back day).

2. Realize that your TRICEPS makeup 2/3 of your muscle mass in your upper arm. Which should lead you to make sure you are getting adequate tricep volume. Again, you will be getting some tri recruitment on chest day as well.

3. Do some research on the forum for different splits. Perhaps you need to revamp everything. For example, I think you need to dedicate entire days to legs...

4. Build your split around compound movements.

[dazarms]

thanks yeh i think ur right about to much volume for definate, will have a look around here for some routines and see what people are do/ using. i am completely natural and will kepp it tha way. i only use lean grown and whey.

[Demon Knight]

Originally Posted by dazarms

hey guys, just looking for some advice, im a great fan of body building , something which my cousen got me into when i was about 14-15, and i started lifting weights. im a soccer player by trade , a winger only 5ft 5'', weight 9st-7lbs, not much at all. however i dont have a great deal of body fat, about 12% i think. I lift regulary now and more consistant, im 22 now, but only really getting into it seriously now. been training for about last 6 months solid. everything seems to be improving shape and defination. but my biceps wont grow. will include my program below, would love have a body like brad pitt or ronaldo realistlcly , i know they aint amazin but just setting my sights not to far away, any diet plan or program will be appreciated, escally for arms and abs. thanks


my arm program is - barbel curls 4 / 15-18 reps
preacher 4 / 15-20 reps
seated curls 3 / 15
alternate standing 3 / 12

my split is usualy chest , bi's abs monday
back traps tue
football wed
shoulders, abs thurs
tri's legs fri

run about 3-4 time interval / week.

You weight 133lbs, with a bodyfat of 12% at a height of 5'5''. That means your LBM is 117lbs roughly. Your arms will be as proportional to the rest of you dude. If you want bigger arms, you have get bigger in general.

Have a good read through this:
The WeighTrainer - The Rules of Productive Weight Training for The Drug-Free Trainee

[drewwwww17]

train your triceps more=bigger arms or consider putting arms on there own day
the best bicep mass builder is chin ups so these are reccomended but if you want overall arm size triceps is the way forward!!

[T.O]

Yes thats true, some people focus more on Biceps when Triceps are the much larger muscle group when it comes to arms.

[chrispghmuscle]

TO should know his are like 22's..jk

[T.O]

hahahaha Come on Chris dont tell lies. You know there 21 1/2 :)

[chrispghmuscle]

Originally Posted by T.O

hahahaha Come on Chris dont tell lies. You know there 21 1/2 :)

Oh yeah I forgot...duhhhh... with all the supplements sitting next to you, wonder why there not over 22's... C'mon slacker...ahahahahahahah

[T.O]

I know huh. lol

[True21]

Originally Posted by dazarms

hey guys, just looking for some advice, im a great fan of body building , something which my cousen got me into when i was about 14-15, and i started lifting weights. im a soccer player by trade , a winger only 5ft 5'', weight 9st-7lbs, not much at all. however i dont have a great deal of body fat, about 12% i think. I lift regulary now and more consistant, im 22 now, but only really getting into it seriously now. been training for about last 6 months solid. everything seems to be improving shape and defination. but my biceps wont grow. will include my program below, would love have a body like brad pitt or ronaldo realistlcly , i know they aint amazin but just setting my sights not to far away, any diet plan or program will be appreciated, escally for arms and abs. thanks


my arm program is - barbel curls 4 / 15-18 reps
preacher 4 / 15-20 reps
seated curls 3 / 15
alternate standing 3 / 12

my split is usualy chest , bi's abs monday
back traps tue
football wed
shoulders, abs thurs
tri's legs fri

run about 3-4 time interval / week.

Imo, I think your overtraining them.. Thats a lot of sets. I would keep it more simple. In my glory days I usually never went over 5-6 sets and kept it only to two exercises. I would recommend Standing barbel curl and one arm preacher curl, and keeping focus on progression on the weights. And off course, diet/food is the most important, so be sure to eat a lot and often. Chicken, potatoes, brown rice, wholewheat pasta, wholewheat bread, milk, red meat, egg whites, oatmeal, proteinshakes, tunafish, salmon, broccoli/salat, fruits, oils, pizza, tacos, burgers.. you know the deal. Mix it up.

[mabo]

Originally Posted by Demon Knight

You weight 133lbs, with a bodyfat of 12% at a height of 5'5''. That means your LBM is 117lbs roughly. Your arms will be as proportional to the rest of you dude. If you want bigger arms, you have get bigger in general.

Have a good read through this:
The WeighTrainer - The Rules of Productive Weight Training for The Drug-Free Trainee

On the money again, we seem to think alike Demon.

Easiest way to get bigger arms is to make everything bigger.

[stateofmind25]

I like preacher curls with an olympic bar, incline curls alt., and narrow grip standing bbell curls, 4 sets each 6-9 reps...BUT that's just me (and just biceps) I do arms on their own day and superset between bi's and tri's. I also do 3 sets of concentration curls on back day and 3 sets of rope pulldowns on chest day. Too much>? Please opine.

[youngbodybuilder1020]

weel i be live in training arms just like u would any other body part

i do 12-sets for bicep and triceps each

u should keep ur rep ranges from 4 -10

[Kaboom]

and you got some big arms so its working like hell for you my man^^^ lol

[timonec]

lower your reps dude, hit some excersises at 6-7 reps some at 8-10. that works good for me.

[Avril18]

Originally Posted by stateofmind25

I like preacher curls with an olympic bar, incline curls alt., and narrow grip standing bbell curls, 4 sets each 6-9 reps...BUT that's just me (and just biceps) I do arms on their own day and superset between bi's and tri's. I also do 3 sets of concentration curls on back day and 3 sets of rope pulldowns on chest day. Too much>? Please opine.

yeah i want to know that to

[MVP]

Originally Posted by dazarms

hey guys, just looking for some advice, im a great fan of body building , something which my cousen got me into when i was about 14-15, and i started lifting weights. im a soccer player by trade , a winger only 5ft 5'', weight 9st-7lbs, not much at all. however i dont have a great deal of body fat, about 12% i think. I lift regulary now and more consistant, im 22 now, but only really getting into it seriously now. been training for about last 6 months solid. everything seems to be improving shape and defination. but my biceps wont grow. will include my program below, would love have a body like brad pitt or ronaldo realistlcly , i know they aint amazin but just setting my sights not to far away, any diet plan or program will be appreciated, escally for arms and abs. thanks


my arm program is - barbel curls 4 / 15-18 reps
preacher 4 / 15-20 reps
seated curls 3 / 15
alternate standing 3 / 12

my split is usualy chest , bi's abs monday
back traps tue
football wed
shoulders, abs thurs
tri's legs fri

run about 3-4 time interval / week.

Arms can grow with no direct work.

I'm surprised no one has asked if you're gaining weight; it's a general rule of thumb that you gain 1 inch to your arms every 15lbs you gain...so eat to mass and your arms will explode.

[Ilikehooters]

im not sure the guy who originally posted this is still reading but i had the same problem with my arms and i started killin them/ overtraining and then did what u did and asked on here for help and got the same responses for the most part. What worked for me was only two exercises on em i do one db curlin exercise and one bb also u might want to work back and bi's on the same day because most of your back lifts incorporate the bi's kinda the same as most chest exercises use tri's so if u work bi's the day before u work back u wont be giving them adequate time to repair so try a few weeks of less exercises and ull probably see some changes

[Ilikehooters]

Originally Posted by MVP

Arms can grow with no direct work.

I'm surprised no one has asked if you're gaining weight; it's a general rule of thumb that you gain 1 inch to your arms every 15lbs you gain...so eat to mass and your arms will explode.

i dont know if i would not work arms but ya u use them enough in your other exercises but everyone wants some nice cut gigantic bi's

[argiro.mike]

I have just purchased a pack of trip2night from narcomundo.com. I paid around 30 dollars and the shipping was free. I emailed them to see how long it will take to get to me, but they have not emailed me back yet. The first week end night I get it I will try it and let you know if I like it or not. I will concentrate more on the things I do not like since the web sites selling it are promoting it enough and that is not my job. My job is to let the world know if there are any areas I do not like. I will get back to this after I try it.

[T.O]

Read the rules ^^^ Unless your a sponsor here you shouldnt be posting other sites and even if you did, either offer consrtuctive advice or opinions or take that somewhere else.

[rjohnson5481]

Originally Posted by MVP

Arms can grow with no direct work.

I'm surprised no one has asked if you're gaining weight; it's a general rule of thumb that you gain 1 inch to your arms every 15lbs you gain...so eat to mass and your arms will explode.

I have to ask where you got that?
I'm not saying you're wrong, that just seems really open..

[youngbodybuilder1020]

Originally Posted by dazarms

hey guys, just looking for some advice, im a great fan of body building , something which my cousen got me into when i was about 14-15, and i started lifting weights. im a soccer player by trade , a winger only 5ft 5'', weight 9st-7lbs, not much at all. however i dont have a great deal of body fat, about 12% i think. I lift regulary now and more consistant, im 22 now, but only really getting into it seriously now. been training for about last 6 months solid. everything seems to be improving shape and defination. but my biceps wont grow. will include my program below, would love have a body like brad pitt or ronaldo realistlcly , i know they aint amazin but just setting my sights not to far away, any diet plan or program will be appreciated, escally for arms and abs. thanks


my arm program is - barbel curls 4 / 15-18 reps
preacher 4 / 15-20 reps
seated curls 3 / 15
alternate standing 3 / 12

my split is usualy chest , bi's abs monday
back traps tue
football wed
shoulders, abs thurs
tri's legs fri

run about 3-4 time interval / week.

to me i think u are using to high reps, try around 4 8 reps

[TDavis]

I experience the same problem, it's only recently that i've started to make some noticable gains. I tried hundreds of different routines and whilst I ached like nothing before the next day, nothing seemed to actually produce significant growth

What i've started doing (and it works really well for me personally) is hit 4 to 5 sets of 4 different exercises per body part, so you end up doing around 20 sets per body parts and each set is done until the point where you feel that the next rep you wont be able to complete the full range of motion. (Although I never do more than 15 reps per bodypart)
The recovery between sets is pretty much listening to your body, you don't want to allow yourself to fully recover, but again personally, I tend to hit the next set when I feel I can get 8 reps out with good strict form.

Take into account that I am a rugby player and alot of my training is tailored to suit those needs.

[yegy3]

along with what everyone else said, when u look at other splits on the website take note of how muscles are usually grouped together. try doing these on the same day chest-tri...back-bi...shoulders...legs...give that a try, u might see improvements...o and schedule refeed days on ur arm workout days (aka eat more that day)

[lucas2]

to me it seems like too many reps...mainly on the barbell curl as that will build a lot of mass...stay under 10 reps.....but mainly you train biceps basically 3 out of four days..as you train them then do back then shoulders, you could dedicate just an arm day also.

[dazarms]

Sound guys will take as much of this in as poss, will do my best let u know how i get off..........

[gmann]

when going for mass and lower reps, should I be going for my max weight?