muscle_crazy
Jr. Gnome
Reputation Power: 1
Posts: 63
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« on: February 03, 2012, 06:39:14 AM » |
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Hello everyone.
So, straight to the problem. Iv been working out properly for the past 2 years. Iv made some pretty good progress on my chest, shoulder, back, legs.
However my arms seem to have no imrpovement.
Theyr stuck at a meagre 15.5 inches and its been like that for almost a year and a half.
I do everythng correctly. Nutrition is good too.
Yet the only body part which doesnt respond is my arms.
I workout 4 days a week.
I do a separate arm day, right at the end of the week so no overtraining too.
Im a little bit on the heavy side because i play 2nd row lock in rugby. But im very fit n fat isnt soo much.
So does anyone have any advice for me? Please, m really in need of some solid advice.
Arm workout is as follows:
heavy barbell curl
alt db curls/hammer curls
concentration curls
preacher curls (very light)
skull crushers
dips/pushups
pressdowns
kickbacks
i vary my workouts from time 2 time, sometimes i just stop going to the gym and do bodyweight routines instead. Rep range is 5-8. Occassionally i go lighter.
Please any advice will be real helpful.
Thanks.
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msifuw
Oo.
Bulking Gnome
Reputation Power: 1
Posts: 999
.oO
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« Reply #1 on: February 03, 2012, 06:56:20 AM » |
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Your arm day looks like too much of everything. Maybe you overtrain them with your only one arm day  . Do you have a chest and a back day? Usually triceps/biceps gets some work on those days already. How do your other training days do look like? Usually when you do chest exercises the triceps is involved and for back exercises the biceps is involved. So a better routine would have a chest day with one triceps exercise (if any) and a back day with a curl (if any). However I'm by far no arm expert  . Biceps/Triceps are comparatively small muscles. So growth on those will take much longer than e.g. legs/back/chest. Maybe your are just not patient enough? Or you may have less fat and more muscle on your arms now with the same circumference? As long as you progress on weights/reps you should be fine. Growth will come with increased weights/reps. |
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« Last Edit: February 03, 2012, 07:00:15 AM by msifuw »
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muscle_crazy
Jr. Gnome
Reputation Power: 1
Posts: 63
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« Reply #2 on: February 03, 2012, 07:08:23 AM » |
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Noo i dont think its too much.
I just do 4 sets of da first 3 exercises. Da last exercise is just a cooldown.
One very light set.
My other days is sthng like this.
Mon- back n shoulders
Tue- sports
Wed- chest
Thurs- sports
Fri- legs
Sat- arms
Sun- sports
so u see my arms get a lot of rest before the arm day.
I dont know about muscle being more than fat, it looks da same.
The rest of my body looks good. Like shaped muscles, very good size.
The arms just look..bad. Like no shape, nothing.
And my training isnt very bad, i think its quite good.
I just cant figure out the problem.
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Goose2011
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« Reply #3 on: February 03, 2012, 07:38:12 AM » |
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Hello everyone.
So, straight to the problem. Iv been working out properly for the past 2 years. Iv made some pretty good progress on my chest, shoulder, back, legs.
However my arms seem to have no imrpovement.
Theyr stuck at a meagre 15.5 inches and its been like that for almost a year and a half.
I do everythng correctly. Nutrition is good too.
Yet the only body part which doesnt respond is my arms.
I workout 4 days a week.
I do a separate arm day, right at the end of the week so no overtraining too.
Im a little bit on the heavy side because i play 2nd row lock in rugby. But im very fit n fat isnt soo much.
So does anyone have any advice for me? Please, m really in need of some solid advice.
Arm workout is as follows:
heavy barbell curl
alt db curls/hammer curls
concentration curls
preacher curls (very light)
skull crushers
dips/pushups
pressdowns
kickbacks
i vary my workouts from time 2 time, sometimes i just stop going to the gym and do bodyweight routines instead. Rep range is 5-8. Occassionally i go lighter.
Please any advice will be real helpful.
Thanks.
I'm going to bet your heavy BB curl is lacking in form. and preacher do you go ALL the way down so your forearm is on the pad? do seated incline DB curls instead of BB curl and end with concentration curl. Dont go light on preachers either. Start with dips drop pushups, and watch your form on the other exercises. think about the muscle and how its suposed to work when doing these movements and you'll grow |
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SiR-ROUND
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« Reply #4 on: February 03, 2012, 08:43:34 AM » |
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Dips n chinups.
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oddboy35
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« Reply #5 on: February 03, 2012, 09:22:57 AM » |
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showing in detail your full routine helps alot, since your working your arms alot in your chest/back & shoulder days. Rest in between the arm day or not, if your overdoing it, you may not be recovering.
If you find yourself doing to much, try doing less. Sounds dumb, but less is more. if you can't build muscle with 24 sets, then 30 won't help.
double check nutrition, double check sleep, double check form, show us your routine.
If you routine is solid, your sleep and rest is solid, your form is ok and your nutrition is good, there is no reason you are not making gains in your arms.
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Good is the enemy of excellence.
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MercNil
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« Reply #6 on: February 03, 2012, 09:24:30 AM » |
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Dips n chinups.
This. Plus weighted versions.  A word of caution. If you're not used to doing dips, ease your way into it, or you'll hurt your sternumb by snapping some ligaments etc. A simple solution is to do pushups and chinups. --- But, if you want to have scooby like arms, you'll have to dedicate time and effort into your training - preferably with weights. |
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« Last Edit: February 03, 2012, 09:33:11 AM by MercNil »
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Ross2012
Applying Gnome
Reputation Power: 1
Posts: 21
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« Reply #7 on: February 03, 2012, 11:29:24 AM » |
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If arms are not working for you on their own day i would suggest pairing up Chest with Triceps and Back with Biceps
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muscle_crazy
Jr. Gnome
Reputation Power: 1
Posts: 63
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« Reply #8 on: February 03, 2012, 04:50:03 PM » |
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Thanks guys, ill keep all this in mind and hit the weights with vigour.
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Sbaker34
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« Reply #9 on: February 03, 2012, 04:53:49 PM » |
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15.5 inch arms? What is your bodyfat %? Anything above 15.5 inch arms is just not going to come quickly, most pros have 17-18.
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inthematrix
Jr. Gnome
Reputation Power: 1
Posts: 59
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« Reply #10 on: February 03, 2012, 09:45:33 PM » |
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waaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaay too much work;
my arms pumped at the gym are 19.5"
this is my arm routine
STRICT barbell curl 1Xdrop set (bar never comes higher than front delts)
single-arm dumbbell preacher bench 1Xdrop set (must get full extension at the bottom)
v-bar dips 2 sets
close grip bench onto 3" board 1 drop set
form, strictness... if u cant feel the muscle working, it isnt!
also, 4 way splits , training 4 times per week... drop that nonsense; intensity and no seperate arm days, not necessary.
compound movements, 1-3 work sets per exercise, no more than 6 sets per big bodypart, 3-4 for arms/calves
all sets to all-out failure and GOOD STRICT FORM! , no swinging/yanking/bouncing
this took me from 160lbs to a 600lbs deadlift and 230lbs;
currently I'm on a three way split training twice per week, simply because pulling 550 every week was becoming impossible, so I moved it to every 10 days + -
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« Last Edit: February 03, 2012, 09:56:13 PM by inthematrix »
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