My ARMS are pathetic...

[Cancer]

Ive worked out for nearly a year and made great gains in almost all of my lifts. My arms however look like their JUST strong enough to do what I ask them to do during chest and back days. How do I bring up this lagging bodypart?

So far Ive mixed up bi excersizes like crazy. Ive done every curl possible. I just started doing pull ups but those dont seem to hit the bis very hard.

I have been doing arms at the end of all my workouts. Could this be a problem?

Any suggestions would be great.

[mrburns]

cancer, almost anyone here will tell you to cut out all that excessive arm curling. ive been doing pullups and rows for a while now and my arms are growing like mad along with the rest of my body. dont get caught in the trap of never ending arm sets...keep it simple.

[Cancer]

What is your routine for arms then?

I just started putting my bis at the end of my back routine. I do 4 sets of pull up and then 4 sets of barbell curls. I feel like the pull ups do more for back than anything.

[Anthony]

Focus on big compound lifts. Eat lots of good food and gain 50lbs. Then get lean. You're arms will look good.

[Cancer]

Can you name a few compund lifts? Also when do you do this compared to the rest of your workout?

[Anthony]

Squats, deadlifts, rows, bench, dips, chinups, etc.

They should be the FOUNDATION of your workout.

[Cancer]

Damn, they already are. I guess Ill just keep chiping away.

[Anthony]

Direct arm work is fine, but you won't get bigger arms until you gain weight.

[HILL]

Dont do more than 5 sets for bi's would be my advice i used to do to much for them. Also eat the only way a muscle can grow is if you are feeding it

[Cancer]

How often do you work arms then?

In arnolds encyclopedia he says the arms heal faster than most other bodyparts so doing them every other day is fine.

[Anthony]

And obviously it's working very well for you.

[Canadian Crippler]

Skinny (^) has some good gunz on him, do what he says Cancer.

[Cancer]

And obviously it's working very well for you.

good point

[Guido]

I just throw in a couple sets of bi's with my back workout and a couple sets of tri's on my chest day. Once a week on arms is all you need, just like with any other muscle group. My arms have grown and inch and a half in 10 months (from 14.5" - 16"), so it's obviously worked.

[lilguy_bigdream]

k so im still lost...dont work arms septeratly??
arms have there own days with me...thursdays are triceps and friday is biceps
i take it im doing to much

[mrburns]

yes, you are doing a little bit too much. take guido's advice and just add in 3 sets of bi's one day and 3 set's of tri's another

[arnoldsclone]

In arnolds encyclopedia he says the arms heal faster than most other bodyparts so doing them every other day is fine.

well from a study i read where experienced lifters were tested at performing as many reps as possible with a given weight that upper body heals in 2 days, they were able to complete the same reps as fully rested. i hit my arms hard, i do a bi/ tri day to hit em' as hard as possible, good form, no body english, my arm day...
incln sup curls 4 sets 8 reps 40 lbs(my bicep shaping staple exercise)
reverse curls 4 sets 8 reps 65 lb bar
high cable peaks 2 sets 12-18 reps 40 lbs
tri's
single arm ext 30 lbs 4 sets 8 reps
dips weighted with 25 pounds 4 sets 10 reps (need to up the weight)
kick backs 2 sets 12-15 reps 25 lbs

your diet may be off, your form could be bad( i'm sure you've seen those old guys in the gym rowing the boat while curling) you may need to up your weight and lower reps, or lower weight and up reps. figure it out, experiment, good luck.

[Cancer]

So far so good people. Ive done as many compound movements as possible with my Tris and Bis. Ive only been doing them for 2 weeks but my arms feel like the best theyve ever been.

PS: Is anyone else embaresed to buy body measuring tape at the store?

[mrelwooddowd]

PS: Is anyone else embaresed to buy body measuring tape at the store?

ROFL...

No...good Lord. Why would you be embarassed to buy that?

[LAM]

In arnolds encyclopedia he says the arms heal faster than most other bodyparts so doing them every other day is fine.

his books are only good for the pictures. do not listen to any of the written training advice, most of it is erroneous at best

[russ]

PS: Is anyone else embaresed to buy body measuring tape at the store?

Yea! But it's not as embarrasing when I buy Laundry Detergent and News Papers.

[russ]

You also have to keep in mind that those routines in the encyclopedia are pretty much only effective if you're on roids. Steroids boost your recovery time a lot, hence, you can work your muscles "every second day".

[cosmicdebree88]

Focus on big compound lifts. Eat lots of good food and gain 50lbs. Then get lean. You're arms will look good.

:withstupi Best advice period.