[bmac81]

I am 6'6 230 lbs and 23 yrs old. I have a hard time getting a nice full size in my arms. I get plenty stronger but I have a hard time filling them out. I guess i want them to be more stocky than long and lean. Heres my bi's workout....Any thoughts or critiques.

Seated preacher curl 90lbs 8 reps
90lbs 8 reps
90lbs 8 reps

Incline Dumbell Curls 30lbs 8 reps
30lbs 8 reps
30lbs 8 reps

Hammer Curls 25lbs 8 reps
25lbs 8 reps
25lbs 8 reps

[theroymccoy]

Where's your tricep routine? Triceps make up probably 60% of your arm, so neglecting them would probably hinder any arm development. On a different level...

You look strong on preacher curls, but weak at everything else, which is very odd. How's your form? Are you chasing the pump on your biceps or just trying to put the weight up?

I like to chase the pump and I rarely ever go above 75 lbs. on preacher curls, yet I can do 40 lb. hammers for 10, and 40 lb. incline curls for 10, and I'm only 175 lbs. I use strict form and I get an incredible pump in the arms.

Try lowering the weight on the preacher curls and focus on stretching hard at the bottom, then squeezing hard at top. Do this for any other bicep exercise and I promise you'll feel a pump + added size.

[Banshee20]

Originally Posted by theroymccoy

Where's your tricep routine? Triceps make up probably 60% of your arm, so neglecting them would probably hinder any arm development. On a different level...

You look strong on preacher curls, but weak at everything else, which is very odd. How's your form? Are you chasing the pump on your biceps or just trying to put the weight up?

I like to chase the pump and I rarely ever go above 75 lbs. on preacher curls, yet I can do 40 lb. hammers for 10, and 40 lb. incline curls for 10, and I'm only 175 lbs. I use strict form and I get an incredible pump in the arms.

Try lowering the weight on the preacher curls and focus on stretching hard at the bottom, then squeezing hard at top. Do this for any other bicep exercise and I promise you'll feel a pump + added size.

Very true regarding the triceps. Nice tips :) Good info theroymccoy. I use a lot of the same things when I train my bi's. I try to stay pretty strict as well and focus on squeezing the weight at the top. I may throw in a cheat set with heavier weight every now and then.

[bmac81]

I do triceps on the same day as bi's. I do one handed behind the neck dumbell extensions 4 sets of 10, 25-30lbs, then super set tricep push downs and pull downs 3 sets of 10, 50 lbs. Then to finish up I do 3 sets of dips just my body weight. I might be going a little to heavy on preacher and should go lighter to focus more on my form. Should I go heavier on incline dumbells and hammers?

[bluewaves97]

Try putting more weight on, and then lower the reps as u go through the routine.

[bmac81]

alright I wll try that

[csmith8]

dude if i were you i would increase your rep range to 10 to 12 and no more than that. I have asked a few pros and that is ideal for arms. It is what ever works for you, but make sure you are squeezing the muscle as hard as you can at the top.

[G O R T]

Originally Posted by csmith8

dude if i were you i would increase your rep range to 10 to 12 and no more than that. I have asked a few pros and that is ideal for arms. It is what ever works for you, but make sure you are squeezing the muscle as hard as you can at the top.

I'm with you. If strength has gone up but not size, it's time for some volume. More reps make for longer TUT. If your time under tension is less than 30 seconds, add more reps or slow down the pace some.

12 reps using a 1 second contraction, 1, second squeeze, and a 2 second eccentric will give you 48 seconds of TUT. With no more than 2 minutes rest between sets you can really get those arms burning! The burn of lactic acid is your friend, it stimulates local sarcoplasmic hypertrophy. As a general rule, if you can still scratch the back of your neck after doing Bi's, add more sets!

You may even want to really shock them by doing them three times a week for a while. This can really make a difference!

[bosshead10]

do you do triceps?i do arms twice aweek both tri and bi's

[fahad]

give this a try and u will b crying 2 your moma, baba, and so on...
Braced Incline Curls: a New Biceps Blaster...

[ikzn]

add more weight.
i curl 80lbs
incline dumbell curl 25 lbs
hammer curl 40 lbs

im 14, 5'5, 130lbs