Reply With QuoteTweetwhat are your goals, to put on size, add hieght, width, inner/outer development? let us know... it sounds like you need to change the way you have been lifting, your biceps are the fastest recovering muscle group, they can be trained often.
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Need help with arm development
TweetGreetings,
I've been bodybuilding for around 5 years now, and my arms (mainly biceps, but triceps could use some work too) are severely lacking. I have a great trunk and decent legs, but my arms are really holding back my overall physique. I'm thinking about trying this split:
Monday - Biceps/Triceps
Tuesday - Legs/Calves
Wednesday - Chest/Shoulders
Thursday - Back/Traps
Friday - Triceps
Saturday - Biceps
Sunday - Off
BTW, I'm 5'10'', 195 lbs, 7,5% BF by skin caliper. I would also be using deca (or EQ) (~600mg/wk) and/or test (500mg/wk) at a decent dose to help with recovery. Thinking about doing this for 12 weeks or so. Any suggestions? Any advice from those with massive arms who have ever had my problem?
Established Resident
Tweetwhat are your goals, to put on size, add hieght, width, inner/outer development? let us know... it sounds like you need to change the way you have been lifting, your biceps are the fastest recovering muscle group, they can be trained often.
currently cutting:
wt: 210lbs
ht: 5'11"
bf%: 11%
current cycle:
Off
GU... RIP fallen brother...
Established Resident
Tweetbtw, you might get more responces if you drop this in at the training discusion
currently cutting:
wt: 210lbs
ht: 5'11"
bf%: 11%
current cycle:
Off
GU... RIP fallen brother...
TweetThanks for the response. I also posted this in the training section. I posted it here because of the fact that I will be using anabolics during this time, so I may be able to handle a little more than the nonenhanced athlete.
My goal is to just add size to my arms (e.g., in circumfrence). The exact muscle shape is something I'll worry about once there is a little size to them.
Established Member
Tweetthere is a really good post over at superiormuscle.com about working your arms. Check it out!!!
TweetThanks!
Established Resident
Tweeti would suggest that you do barbell curls as heavy as possible with strict form. make sure to stay focused and keep intensity high. rest 1 min between sets, 4sets 12x10x8x8. visualize a perfect arc from the lowest point to the highest, slow and controlled. full range of motion is essential, it will make sure you tire all muscle fiber in the bicep.
biceps recover fast, hit them up 3 times a week by13-17 sets a work out. trisets, supersets, and running the rack will ensure maximum pump.
today i hit biceps, at the end of my work out i curl 55lbs---> 10lb dumbells in 5lb incriments, gives you a serious pump.
you will grow if you visualize it, take down tons of protien as well...
good luck
lats-
currently cutting:
wt: 210lbs
ht: 5'11"
bf%: 11%
current cycle:
Off
GU... RIP fallen brother...
TweetSounds good. I think I've just been under training them. I spend an hour on biceps alone on tuesdays, but that's it. I hit them indirectly on Friday via back, but I'll start throwing in a burnout or something at the end of my back workout. Or I'll switch to the routine I mentioned earlier in a few weeks.
Thanks!
Established Member
TweetI have the same problem as you bro, My bi's have always been my smallest body part proportionally. I'm doing a cycle with a lot of short esters so i've come to the conclusion that i'm just goin to shoot in the bi's as much as i can and see how it goes. Also for a long time I just went through the motions gettin the bicep workout done, i wasn't too concerned with the pump but now when i go in the weight room to do bi's i don't leave till their good and pumped. And I always finish them off with 2 good sets of "21"
Knowledge is power.
TweetLmg2701,
Be careful with the bicep injections. I used to do fina in my bi's until one day (just about 2 months ago) my right bi bruised up REALLY bad. I think bicep injections are also the cause of quite a few muscle tears. As far as if it helped, I do believe it helped a little, but nothing huge. Just be careful bro! No more bicep injections for me!
FG Resident
TweetI don't inject bi's at all anymore because of the bruising! Not to mention prop/fina in the bi's is not the most pleasant of compunds to put there...
Here is my current arm routine...
EZ Bar Curls 4sets/10, 8, 6, 5 reps
Seated DB Curls 4sets/6-8reps
One Arm Preacher Curls 4sets/6-8reps
One Arm, Reverse Grip Push Downs 4sets/8-10reps
EZ Bar French Press/Superset with Close-Grip Bench Press 4sets/8 Heavy – Burn out on the CG Bench Press
Weighted Dips 4sets/8-10reps
BB Reverse Wrist Curls 4sets/10reps
Wrist Curls 4sets/8-10reps
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mod @ superiormuscle.com
TweetThanks Goliath, I'll give that routine a try in a few weeks. Looks pretty good.
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