[The Master]

Well this is my weakest link.Arms my genetics in this body part let's say "not the best"
Back, Chest, Shoulders and Legs all look great and I have great progress. Arms though suck ass. I tried alot of methods of arm traning and shit,and nothing gives me that wanted progress.Wierd thing is that my arms are damn strong and I got new veins all over the place.But Biceps and forearms are not progressing...Triceps isnt at it's best also yet better then the biceps and forearm.
Main goal is to get the biceps and forearm improving and getting more size.
My biceps is "flat" if you know what I mean,It's not like a round ball or somthing it's just falt.Forearm suck ass aswell the back part of it is great problem is the front part...It just doesnt grow(I have pretty small bones in that area : )

So what tips do you guys have to really get that size and progress in those to areas ???


Thanks alot!

[under construction]

what types of training have you tried so far that hasnt worked then we could probably go from there

[The Master]

Biceps Triceps together
Alot of reps light weight
Less reps heavy ass weight
Alot of exercies\1-2 exercies
Super sets etc

That's about it

[Blitzkrieg]

Have you tried holding a squeeze at the top of the motion to get a good contraction when curling? slower negative? giant sets?

[KM]

The "peak" is genetics, so you need to work with what you've been given. I'm assuming you're not overtraining them and putting too much effort in them disallowing microdamage to repair.

Right now, for biceps, I'm employing 21's and I have not seen a better exercise. 3-4 sets of....21 and I'm done with biceps. Have you tried cables? Isometric techniques? Unilateral? Just curious.

If they're lagging, perhaps hit them 2x a week. Right now I'm hitting calves, abs and arms 2x a week to bring them up in time for my show. Do what you can

[Shwitt88]

ive started hitting my amrs 2x a week for about a month now and ive seen great results. I dont hit them really hard twice a week though. what ive done is add one tricep exercise to my chest routine (i added closegrip) and one bicep exercise to my back routine (i added seated hammer curls). i do these arm exercises 3 x 10 to get a real good pump.
then i hit bis and tris together later on in the week, 3 exercises per.
dont know if that will work for you but it has definitly helped me out with adding size and strenght to my arms

[The Master]

Yeah I'll keep that twice A week thing for a while...And see how it goes...
Never tried cable though Thanks KM I'll check that in my next WO

[KM]

Originally Posted by The Master

Yeah I'll keep that twice A week thing for a while...And see how it goes...
Never tried cable though Thanks KM I'll check that in my next WO

Anytime bro, glad I could help.

[tigeraj2]

i dont get it. if you guys think twice a week is best why dont you do i for every body part?

[KM]

Originally Posted by tigeraj2

i dont get it. if you guys think twice a week is best why dont you do i for every body part?

Eventually your neural system will drain and a constant detrain or decondition week would have to be implemented. Especially if training with duration, intenstity and volume, 2x a week is taxing.

If all odds seem to fail, you need to take chances.

[Demon Knight]

Originally Posted by The Master

Well this is my weakest link.Arms my genetics in this body part let's say "not the best"
Back, Chest, Shoulders and Legs all look great and I have great progress. Arms though suck ass. I tried alot of methods of arm traning and shit,and nothing gives me that wanted progress.Wierd thing is that my arms are damn strong and I got new veins all over the place.But Biceps and forearms are not progressing...Triceps isnt at it's best also yet better then the biceps and forearm.
Main goal is to get the biceps and forearm improving and getting more size.
My biceps is "flat" if you know what I mean,It's not like a round ball or somthing it's just falt.Forearm suck ass aswell the back part of it is great problem is the front part...It just doesnt grow(I have pretty small bones in that area : )

So what tips do you guys have to really get that size and progress in those to areas ???


Thanks alot!

As said before, muscle shape is genetically determined. Nothing wrong with round biceps, Sergio Oliva had them and he was a champ!

How big are you in general? Large arms go on a large frame.

As a very rough guide:
At 5'9'' 160lbs@10%bf, you can expect to have 14'' flexed, unpumped arms
At 5'9'' 175lbs@10%bf, you can expect to have 15'' flexed, unpumped arms
At 5'9'' 190lbs@10%bf, you can expect to have 16'' flexed, unpumped arms