[Live.By.Quote]

my arms havent grown in the past five months, ive been working them once a week, around 8 sets for triceps, 8 for biceps, always changing the routine, always doing around 10 reps till failure. i get insane pumps but the next day its gone, and back the way they were.

what should i do?

thanks

[Sherx]

i had that problem too. Then i trained my arms twice a week with only 6 sets per session. 1 session with heavy sets (4-6 reps) and the other with higher reps (above 10 reps). this routine gave me good results. And oh yeah, do a heavy compound exercise once a week for bi's and tri's , where the bi's and tri's are the secundary muscles working: for example (also my routine) weighted heavy dips (4-6 reps) for tri's and weighted heavy close grip pull up (4-6 reps) with handpalms to you. Try this for like 5 months or so and i hope this will also have a effect on you as it did to me. Good luck!

[Sherx]

Originally Posted by Sherx

i had that problem too. Then i trained my arms twice a week with only 6 sets per session. 1 session with heavy sets (4-6 reps) and the other with higher reps (above 10 reps). this routine gave me good results. And oh yeah, do a heavy compound exercise once a week for bi's and tri's , where the bi's and tri's are the secundary muscles working: for example (also my routine) weighted heavy dips (4-6 reps) for tri's and weighted heavy close grip pull up (4-6 reps) with handpalms to you. Try this for like 5 months or so and i hope this will also have a effect on you as it did to me. Good luck!

i forgot to mention that its really important to leave like 3 days between arm workout so they can rest properly....and offcourse eating well.

[bluewaves97]

run the rack.

[Animal981]

Yeah vary your rep range and weight. also you could try different styles of drop sets, giant sets and such to shock them into growth.

[Jonathan180]

i got a big pump and it stays try this for bicep curls 10x10 so thats 100 and then do curls with your tricep parallel to the ground 10x10 in beteween the other set i usually do 50lb and 30lb.

[makaveli-313]

Originally Posted by Live.By.Quote

my arms havent grown in the past five months, ive been working them once a week, around 8 sets for triceps, 8 for biceps, always changing the routine, always doing around 10 reps till failure. i get insane pumps but the next day its gone, and back the way they were.

what should i do?

thanks

u are doing ur exercises with good if not perfect form ? ...try keeping negative insanely slow to see if it helps :) ...eat some banana's post & pre workout ....carbs and energy are ur friends :)

[ubergod]

8 sets?
THats it?

First, arm size is 70% tricep, and the tricep is 3 heads.. It requires alot more them 8 sets.

Second, split your arm up into 2 days, triceps one day and biceps/forearms another day

Start with skullcrushers, 8-12 reps x4 sets
last 2 sets after you have repped out of crushers go into closegripbp until you CANNOT do anymore.

Then goto cable pressdowns, 8-12 reps x4 sets

then one arm reverse grip pressdowns, 8-12 reps x4sets

then bodyweight dips as many reps as you can do for 3-4 sets

Biceps

Alternating curls/straightbar curls/ezbar curls.. 8-12reps x4sets
Preacher curls one handed 8-12reps x4sets
Hammercurls 8-12reps x4sets
Reversegrip curls 8-12reps x4sets
Forearm curls both ways, pick a weight you can do about 15-20 reps for 3-4 sets
Then before you leave the gym.. run the rack.

16 sets for triceps
12 sets for biceps
8sets for foremarms (hammercurls hit forearms too but i dont count them as a forearm exercise)


Trust me.. my arms were stuck for a LONG time, i was doing the low volume bullshit too.. i started doing this routine and my arms grew a 1/4 inch in 2 months.

Ive since been useing high volume on all my bodyparts and ive gained alot in the last 2 months.

[Sherx]

Originally Posted by ubergod

16 sets for triceps
12 sets for biceps
8sets for foremarms (hammercurls hit forearms too but i dont count them as a forearm exercise)

16 sets for triceps?!....damn!! sounds like OVERTRAINING....especially when you also do atleast 16 sets for pecs, where you train your tri's too.
just stick to 12 sets max. per week for such small muscles as bi's and tri's. The best is to split that up in 1 week: so 2 times 6 sets per training session. And big muscles as the pecs: 15 sets.

[Mygeeto]

heavy close grip bench press for triceps and reverse T-Bar Rows for biceps.
do as many sets/weight/reps as you desire, and then do 2 another sets for 10 reps more. but these two exersizes i swear by.

[odoyal rulez]

How close is your grip anyways? I swear the close grip hurts my wrists like no other.

[ubergod]

Originally Posted by Sherx

16 sets for triceps?!....damn!! sounds like OVERTRAINING....especially when you also do atleast 16 sets for pecs, where you train your tri's too.
just stick to 12 sets max. per week for such small muscles as bi's and tri's. The best is to split that up in 1 week: so 2 times 6 sets per training session. And big muscles as the pecs: 15 sets.

I swear people throw around the term overtraining way too easily.. Overtraining doesnt happen in one workout. It takes weeks of overdoing it to actually get into an overtrained state.

You know, there is a point of undertraining as well.. I think more people are guilty of that then they are of overtraining.