So I’m having problems in these areas. Every other muscle group is progressing like i’d expect, if not better, except for Bis/Tris. Im thinking it has to be in the exercises i do. I do just normal Dumbell and Barbell curls, Chin ups, 21s and for Tris kick backs, extensions. Just curious if anyone can add anything.
My Tri/Bi work is all on an 3/8-10.
In talking about progression, I assume your talking about size. I don’t worry to much about Bi/Tri size, so I’m probably not the person you’d best want to recieve advice from, but just make sure your not messing up the basics.
For example, make sure your not doing those excercises you mentioned 4 days a week, turning into a “curl warrior.” Since you said your progressing well everywhere else, I guess your diet and other things are in line.
For one thing try new excercises instead of doing the same ones. Do skull crushers for triceps, which are my favorite by far for triceps.
In regards to biceps, check this article out:
http://www.T-Nation.com/article/bodybuilding/thibs_quick_tricks&cr=
That was recently written.
You may not follow it exactly, but it could give you fresh ideas.
I dont directly work my Bis that much I do DB bench presses and work on the vertical chest press machine. I do cable pullovers for the ris though I am seeing good growth on both my tris and bis some people just don’t grow in certian places it may just be one of your trouble spots.
Also try not working them so much you may be overworking them.
just an idea
When I did islation for arms I liked cheat curls and preacher curls. I also like close grip chain bench and dips for tris and those are both compounds
[quote]nichaaron wrote:
some people just don’t grow in certian places it may just be one of your trouble spots.
[/quote]
Yeah that’s me, at least so far. Arms are a tough spot for me. On the flip side though, my legs are fucking huge and progress like crazy. Go figure. Even though everyone on here thinks big legs are awesome i do kinda wish it were the other way around.
because you are posting in this forum I assume you are just starting out.
Thing you have to remember that everything you do will activate your arms even if its slightly,same goes for forarms.
for instance my main thing is my back,I do tons of back and trap work and its getting alot of attention but my arms are gaining size too because with that and the chest work I mentioned before they get worked pretty good without having to isolate them.
only thing i do is pullovers for my triceps,but because I am standing its working my back and my core at the same time.
try cutting out the isolation stuff for a couple weeks see what happens.
but on the same note what does the rest of your workout look like
I am suspecting too much work but dont know untill we see what else there is
Thanks for the ideas.
for the tri’s deffinitally get some scullcrushers in and if u can get to a cable machine anywhere do lots of cable kickbacks, also try varying up your rep weight try doing fewer reps but more sets this helps me
chins ups over and over and over again until you’re too weak to grip the bar
For tri’s try to overload the compound (weighted dips or close grip bench) do slow negatives for 20 second’s 3 reps, rest-pause drop the weight and rep out 5-8 reps. Do 4 sets. Dips are nice if you lift alone, no spotter needed.
Same type of scheme for the bi’s. Use the preacher curl machine either stack or plate-loaded(I find better constant tension there than using a barbell). Crank the weight up and have someone help you get up to start. Make sure you don’t cheat yourself on the lower half of the eccentric. Perform same rep-set scheme as for tri’s.
I find it most useful to add the tri work at the end of chest day and the bi work to the end of back day.
Ya i dont mind doin Chins. I try to do them until i get down to two sets of 3 reps and figure thats enough.
[quote]cyph31 wrote:
chins ups over and over and over again until you’re too weak to grip the bar[/quote]
the kid will never do this one. skullcrushers and preacher curls sound wayyyy cooler.
for bi’s
heavy barbell curls
then preacher curls
heavy hammer curls or incline dumbell curls
tris
-wieghted dips
-close grip bench
-skull crushers