[mbrown88]

aight my chest grows n gets thick as hell my back grows n gets wide as hell but my arms just wont grow!!!
there not bad but with everything else getting bigger they seem smaller!!! i need the sickest arm size gaining workout u can give me!!!! juss let me know wut 2 do n its donE!!!!! please help

[skb_chris]

lol poor guy, work on your arms more then.

[projekt0]

i have the same problem. i got a really good core with puny arms

[kenney]

you need to work your Triceps aswell as your Biceps to get the optimal size. here is what you could do:

Biceps:
Preacher Curls (as heavy as you can go for 10reps, 4-5sets)
Hammer Curls (as heavy as you can go for 8reps, 4-5sets)
Standing Barbell Curls (as heavy as you can go for 8reps, 4-5sets)
Concentration/Isolation Curls (as heavy as you can go for 10reps, 4-5sets)

Triceps:
Close Grip Bench Press (as heavy as you can go for 8reps, 4-5sets) note:be careful with the Close Grip Bench Press, if you have never done em before then you will have to experiment to find out how much you can lift
Standing Barbell Overhead Tricep Extension (as heavy as you can go for 8reps, 4-5sets)
Rope Pull Down (as heavy as you can go for 10reps, 4-5sets)
Tricep Kickbacks (as heavy as you can go for 10reps, 4-5sets)

hope this helps

[mr_bhana]

hit those triceps, brachiallis and the biceps, whats your current routine like? you might be overtraining

[mbrown88]

thnx for the help guys ...... my current routine for arms is

bieps
straigt bar curl 1 warm up 3 working sets
hammer curls 4 sets
machine curls 3 sets
concentration curls 2 sets
triceps
close grip 4 sets
skull crushers 3 sets
weighted dips 3 sets
1 sets of bodyweigth dips till failure

[deeturnerjr72]

if that is your routine and youve been doing it for a while then genetics might be playing a major role in development bro.

[KM]

Hit those tricpes hard. Yes, the bicep looks prettier but the triceps are 70% your arms. Switch up the routine, if you haven't recently.

The biceps are also a smaller muscle group so you could possibly be overtraining.

[mr_bhana]

switch your WO up a bit

[mbrown88]

ne good arm workout n e of u have done wit good results?

[KM]

Originally Posted by mbrown88

ne good arm workout n e of u have done wit good results?

21s.

7 curls halfway
7 curls halfway and up
7 full curls

^That is all one set. So it'd be around 3x21. Great for definition, imo.

[mr_bhana]

different things work 4 different people mbrown