Okay, for the past year i've been working on my arms. Although, to be honest i've only recently started really working them to the extent that i'm happy. When I tense them, they're fairly big, however when they're relaxed I honestly can't say that they've gotten any bigger, which is annoying because the rest of me has, and the arms simply look disproportionate now.
So, is there any way to boost my arm size?
I perform hammer curls, curls and preacher curls once a week for the biceps and dips, close grip bench press and extensions for triceps once a week. I mean, is it possible to do these exercises twice a week?
Last edited by SonixBoom; 03-17-2007 at 09:59 AM.
I would say that if you post your whole routine up here we'll be able to help you a whole lot more. Otherwise the possibilities are too many as to why your arms aren't big.
Include everything you can when you tell us more. Here is what we would LIKE to know:
- Your goals
- How much you weigh
- Your % Body Fat (or are you slimmer, normal, fatter, obese?)
- What your maintenance calories are (what and how much you eat over a week when you're not gaining or losing weight)
- Your water consumption
- Your protein intake per day on average
- What weights you do, how many sets and reps and how heavy?
- What cardiovascular exercise you do
- Your average amount of sleep
Last edited by Australian; 03-17-2007 at 10:05 AM.
I've been having the same problem. First: You dont want to over work your arms, so dont do it twice a week...let them heal. How many sets and reps per set are you doing for those excerises? Are you doing chin-ups also?
Last edited by Australian; 03-17-2007 at 10:12 AM.
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
What works best for me is Isolation one day and then arms get hit again on chest/back day.
I'm considering a higher rep range for bicep exercises, as my strength seems to be progressing just fine while size falls a little behind. But, I haven't tried switching exercises every week. I usually just do heavy Barbell curls and hammer curls(in addition to whatever rows and pullups). I may experiment with different bicep exercises each week to maybe surprise the muscle into growing some more. Of course, I only eat about 2,000 -2,200 calories a day, so that probably plays a large role in it.
Last edited by Mad Martigan; 03-17-2007 at 11:44 AM.
You grow out of the gym, not in it, so keep your day1 and day3 of WBB separated at either end of the week. They are as far away from each other as possible for a reason.
Reps? Weight? Do practically un-weighted warm-ups, then hit heavier weights progressively. So, for each different lift do:
- light warm up (get the blood moving)
- pretty heavy set of 8 (not maxing out but pretty close)
- break and regain strength (variable time) Now you're pumped in the appropriate muscle, you'll be stronger there.
- This final set is heavier than the last set. Do your best to get to 8, but if you can only get to 6, that's still good.
- Stretch it out and regain strength while lining up the next lift
- light warm up (unless already warm in this muscle ie up to french press after close grip bench press - tris are already warm)
- pretty heavy... etc...
Last edited by Australian; 03-17-2007 at 12:17 PM.
I should mention that biceps are done last, after my shoulder and tricep stuff, so there should be plenty of blood flowing in there.
Last edited by Mad Martigan; 03-17-2007 at 12:25 PM.
Chin ups especially hit my arms hard, maybe supplement your diet with a scoop of creatine a day? They will definately look a little bigger even though it probably wont do alot for your strength.
155 lbs 01/2/07 - 167 lbs 16/3/07 -169 lbs 20/4/07
Squat: 120lbs ON HOLD
Total = 400lbs
That's true, I'm not taking any creatine.
Umm yeah... I don't know about this whole Creatine propaganda. Isn't it naturally occurring in all complete forms of protein? Why do we need Creatine by itself?
IDK. Most people supplement their EFA's as well, you know. Do you know what levels of creatine look like in a person eating a hi protein diet as compared to those in a person eating the same diet and taking supplemental creatine?
If the levels are the same I would check for it in your urine or stools. If they were greater I would say that's because you ingested it. We need complete protein for our cells reproduce. That means all of the amino acids, essential and non-essential. I believe that they are all available in food in adequate amounts. I understand that eating protein close to working out has a faster absorption benefit, but if you've got a good diet then your creatine levels will be comparable to those of all the other essential amino acids.
Also I found this on page 1 of WBB1
There's even a spelling mistake on maximumOur routine is constructed so you get maximumn recovery time between workouts and muscle groups.
Last edited by Australian; 03-17-2007 at 01:18 PM.
dietary creatine comes from muscle tissue. It is not present in plant tissue
the human liver synthesizes creatine
As I said earlier, I don't know. I'm not convinced. They'll feed you anything for a buck.