Cant gain size on arms!

[silverwex]

Im eating about 1.5g of protein to 1lb bopdyweight. 2g isn't possible at the moment due to lack of funds.

Legs etc are growing but upper arms are still small!

I was thinking maybe of benching and doing bicep work TWICE weekly.

Heres my current routine:

LEG DAY
4 x Squat
3 x SLDL
3 x Calf Raises

T/C/S DAY
3 x Military Press (alternate iwth DB Press)
3 x Inc. BB Press (alternate with DB)
3 x Bench (alternate with DB)
3 x Dips

B/B DAY
3 x Pull Up (Hammer grip)
3 x Deadlift
3 x BB Curl (alternate with preacher)
3 x Hammer Curl (alternate with pinwheel curl)

Im getting about 6/7 hours sleep per night - could this be a problem?

Any ideas?

Thanks guys.

 

[EFFORT]

I just bumped an article about this man look down

 

[EFFORT]

your workout also doesn't look too good, i don't know your rep ranges and what not but thats far from ideal, send me a pm if u want some help

 

[Macgyver]

Are you working your triceps enough? T

Plus all that "protein" isn't gonna do you good if you don't have the sufficient carbs to go along with it especially if you are building mass, it must be almost a 1:1 ratio. For myself, I'm cutting and bulking at the same time cause I got a big tummy, On workout days I have equal carbs/protein intake, on offdays/cardio days my carbs get cut in half while my protein intake is also cut but not too much.

Those reps are low, try doubling it and see what happens.

 

[reyalp]

what made my arms grow like a weed was FORM
everything slow and painful, 8-12 reps per set. concentration curls, nosebreakers, single-hand cable pulldowns (+reverse sometimes, too), reverse cable curls, and of course BB preachers curls (+reverse sometimes)


http://www.bodybuildingforyou.com/articles-submit/tom-venuto/form-bodybuilding-weight-lifting.htm

 

[silverwex]

Thanks for the replies guys.

Sorry, forgot to mention reps - usually between 5 - 8 reps.

I never usually bother with how many carbs I intake although I do get a good load in before a workout.

EFFORT can you post a new routine? Cheers.

 

[Warboss Alex]

silverwex:

how big are you now, and how big are your arms?

arms often respond to a higher rep range as well

(that routine is NOT the one I gave you. check Adone's journal. 3 sets of deadlifts and 4 sets of squats is a frickin cardio workout, squats and sldls in the same workout, shoulders before chest, 3 sets for forearms? cluster**** much? lol)

 

[silverwex]

3 x SQUATS
3 x SLDL
3 x CALF RAISES

***

3 x DB SH PRESS
3 x BB INC PRESS
3 x CGBP
3 x DB PRESS

***

3 x PINWHEEL
3 x DB INC CURL
3 x PULL UP
3 x DEAD

I just modified it a little.

Can you elaborate on whats wrong with my current routine?

Also, I can NEVER seem to progress on BB ROW - stuck at about 40kg.

Im still the same size as I was a few months ago but my chest has gotten bigger due to the direct chest work.

 

[Warboss Alex]

no, you modified it a lot. you're doing too much work. less is more.

I would NEVER tell you to do 3 sets for forearms or deadlifts and never 4 sets for squats, gimme some credit here.

please be specific mate - how many kg are you? and how big are your arms? a lot of people have unrealistic expectations about arm growth. if you're 70kg don't expect 20" arms. once your back is as thick as a brick wall and your legs are like tree trunks you'll be sporting guns like that.

***

1x4-6, 1x20 SQUATS, 1x10mins-lying-on-floor-and-thanking-God-it's-over
1-2 x 15-20 PULLTHROUGHS (I'm starting to love this exercise for glute/hamstring strength)
1-2 x 10-15 CALF RAISES (hold for 10 sec at the bottom)
ABS (however you like)

***

2 x 6 BB INC PRESS
1-2 x 8-10 or 2 x 6 DB SH PRESS (what's SH?)
1 x 10-20 CGBP/SKULLCRUSHERS or DIPS 2 x 8
1 x 10-15 DB PRESS (shoulder press I presume)

***

1 x 10 or 2 x 5 DEADLIFT VARIATION
2 x 6-10 PULLUPS OR PULLDOWNS OR (rows of your choice) 2 x 4-6
1-2 x 6-10 (curl of your choice)
1 x 10-15 (forearm exercise of your choice)


now let's see your diet.. 1.5g protein is less efficient than 2g but you can still grow on it.

 

[EFFORT]

What Alex posted is great

Make sure you warm up good espcially for the squats and deads

 

[silverwex]

Hey alex, thanks for that

DB SH PRESS is DB SHOULDER PRESS

DB PRESS is DB BENCH PRESS

Im about 170lbs at the moment - BF is high enough.

Why do you do between 10 and 20 reps for CGBP? I thought you were a 'no-more-than-8-reps' type of guy.

 

[Warboss Alex]

Why do you do between 10 and 20 reps for CGBP? I thought you were a 'no-more-than-8-reps' type of guy.

uhh. no. 8 reps is manuva's game

triceps respond well to higher rep ranges in general, plus any exercise which involves the elbow joint should be high rep for safety purposes.

Im about 170lbs at the moment - BF is high enough.

that's why your arms aren't growing! put some size on

 

[silverwex]

Thanks for the advice.

Im gonna try the higher rep range for tris and bis.

Ill have to stick to 1.5g of protein for the time being im afraid.

 

[EFFORT]

silverwex your 170!!! You didn't read that article i bumped up just for people like you wondering why your arms won't grow....please read that.

At 170 the last thing u need to be worrying about is arm size.

 

[TheTrader]

dude how often did i try to tell you to just do dips 2-3x per week. and incline bench shouldnt be in your routine at all!!!!!!! the dipmania is just one thing to try and not a longterm solution though.

im inclined(reminds me of the incline bp.....LEAVE THAT **** TO THE BICEPS BOYS) to say that your weakness in bb rows is probably hindering your progress in bp press(the other reason like average nutrition, booze, "low" bodyweight are obvious of course). you NEED to get your rows up bro. hammer curls, barbel curls are you kidding me?? what your doing next?? dumbell kickforwards for biceps?? i prescribe you 2times of 3sets bb rowing each week instead of that biceps pretty boy garbage. whishing you the best, cheers

 

[silverwex]

EFFORT, yeah I just read that! Stick to heavy workouts - you're right.

The Trader: Did yo give me advice before? Sorry I dont rememebr ya! I have just started dipping again, got 7 reps on first set back after a few months!

 

[silverwex]

Alex, just a little niggle... go to:

http://www.sosuave.net/forum/showthread.php?t=59180&page=12

You gave me that workout.

 

[Egoist]

ehh

nevermind

 

[Warboss Alex]

Alex, just a little niggle... go to:

http://www.sosuave.net/forum/showthread.php?t=59180&page=12

You gave me that workout.

I told you to do 3x8 squats? gah. must've been drunk at the time :/

 

[newbie81]

Im eating about 1.5g of protein to 1lb bopdyweight. 2g isn't possible at the moment due to lack of funds.

Legs etc are growing but upper arms are still small!

I was thinking maybe of benching and doing bicep work TWICE weekly.

Heres my current routine:

LEG DAY
4 x Squat
3 x SLDL
3 x Calf Raises

T/C/S DAY
3 x Military Press (alternate iwth DB Press)
3 x Inc. BB Press (alternate with DB)
3 x Bench (alternate with DB)
3 x Dips

B/B DAY
3 x Pull Up (Hammer grip)
3 x Deadlift
3 x BB Curl (alternate with preacher)
3 x Hammer Curl (alternate with pinwheel curl)

Im getting about 6/7 hours sleep per night - could this be a problem?

Any ideas?

Thanks guys.

For big arms:
-Try squatting more (I squat 3days/week medium/light/heavy day)
-Biceps: heavy rows (all kind), weighted chinups, weighted pullups
-Triceps: All kind of close grip presses (bench/overhead)
-eat more carbs, you'll gain weight.

Stay away from arm work, arms are small muscles.
Just do a lot of heavy back/overhead/bench work, this will leads to big arms (big back == big biceps)

-peace.