[TylerDurden389]

Hey everyone, I'm having trouble developing my outer arms. I can't seem to get that outer bicep 'bump' underneath the the bicep peak that shows when flexing the arms from the outside or showing your arms from the back (most muscular pose, rear double biceps pose). Same problem with the triceps and how a fully developed outer arm pose shows two tricep muscles, the one under the biceps 'bump' and the longer, bigger head on the bottom.

I am quiete lean and don't really have much bodyfat (I wear a 26-30 waist size pant). I'm just over 5-2 and my weight goes from 133-143 pounds. So I don't think its fat that's covering the muscles. I've been working out for almost 9 years (with only an 8 month lay-off in 2004). I do this as a hobby and I never thought of trying to develop these muscles until about 4 months ago.

My biceps and triceps routine are as follows:

1. Standing barbell curls (straight bar, alternate shoulder grip and close grip each workout) 4 sets, 15,10, 8,6-7 reps

1A. Seated dumbell curls - 4 sets, 15, 10, 8, 6-7 reps

2. Preacher curls (Curl bar, alternate shoulder grip and close grip each workout) 4 sets, 15, 10, 8, 6-7 reps

2A. One-arm preacher curls, 4 sets, 15, 10, 8, 6-7 reps

3. Concentration curls done with elbow in close (I find doing these with the rep ending with the dumbell touching my chest instead of my shoulder really pumps up the outer bis) 4 sets, 15, 12, 10, 8 reps

3A. Incline dumbell curls - 4 sets, 15, 12, 10, 8 reps

I do biceps twice a week, one day I do the first exercises, the other day I do the A exercises. I do back, biceps and forearms on mondays and thursdays.

Triceps:

1. Parallell bar dips (Back upright to work tris instead of chest) 4 sets - 16, 12, 10, 10 reps

1A. Seated tricep extensions - 4 sets - 20, 12, 10, 8-9 reps

1B. Tricep kickbacks - 4 sets - 16-17, 12, 10, 10 reps

2. Dumbell french press - 4 sets - 15, 10, 8-9, 6-7 reps

2A. Seated barbell tricep extensions - 4 sets, 15, 12, 10, 8 reps

3. Lying barbell tricep extensions - 4 sets - 17-18, 13-14, 10,11, 8-9, reps

3A. Machine presses (alternate between elbows at sides and elbows out) 4 sets - 15, 12, 10, 8 reps

3B. Close grip bench presses (straight bar) - 4 sets - 15, 12, 10, 8-9 reps

The same thing applies as biceps, I change the exercises I do each workout. I do Shoulders, triceps and chest on wednesdays and saturdays. Obviously legs are tuesdays and fridays. I do neck on monday,wednesday and friday (neck crunches with a towel) and abs on tuesday, thursday and saturday.

Any help would be MUCH appreciated.

[rIPPDUP]

you might be over doing it with your arm workouts....here's my typical lifting schedule.

MON: Chest
Incline Barbell or Dumbell Press
Flat Barbell or Dumbell press
Cable or Dumbell Fly's
Incline Dumbell or Cable Fly's
Push-Ups
Calf Raises
Crunches

TUES: Legs
Squats
Leg Press
Leg Extension
Leg Curl
Calf Raises
Crunches

WED: Back
Close Grip Rows
Wide Grip Rows
1 Arm Dumbell Rows
Cable or Dumbell Pull Downs/Overs
Lat Pull Downs (Wide and Close Grip)
30-45 Mins of Cardio

THURS: OFF

FRI: Arms (Bi's & Tri's)
Standing Barbell Curls
Preacher Curls
Hammer Curls
Tricep Press Down
Scull Crushers
Dips w/weight belt
Machine Close Grip Curls
Crunches
Calf Raises

SAT: Shoulders
Military Press
Dumbell Raises
Lateral Raises
Delt Machine/or Rear Delt flys
Shrugs
Calf Raises
Crunches

SUN: 30-45 mins of Cardio

i do 4 sets of each exercise and depending on the week...between 6-10 reps per exercise. try it out it might be something to look into.

[rIPPDUP]

also, when you are lifting change the direction of your wrists when you are at the peak of your curl (turning your wrists outward and inward for example)

[roccodart440]

I agree. If he's doing that much work and not getting the results than it pretty much points to doing the wrong type of work or a chemical or eating deficiency.

My bicep routine done right after back.

Rope curls
x15
x12
x10
x8
x6 immediatly doing a dropsets two plates per drop to failure

Next, go home.

Results 19+" arms.

I found my best results to be had with intense dropsets staring with heavy weight. 1-2 excersizes

I used to do straight bar curl dropsets with a 55 pound bar. 5 10's on each side. 5 reps per set drop one plate per set with no rest. I called it the 5x5.