If your arms don’t seem to be responding, see if you have another body part lagging. For example weak shoulders can prevent the growth of your arms.
By the way, with all the people responding I have, what, about a 50:50 chance? I would prefer Low Carb Grow! if possible.
(You should give away one of those 420 count Mag-10 bottles Tim is hoarding for the staff.)
don’t work em for like a month, and then come back hard and heavy and grow like never before…this was i think from an old t-mag article or post on the forum, and it worked wonders for me…
Incline Dumbbell curls give you a nice burn in the biceps, nothing hits my triceps better than skullcrushers, and the farmers walk is great for forearms.
rasmns
bi routine- (taken from larry scott)
tri set of barbell curls, dumbell curls, and reverse ez bar curls ( all on preacher bench) reps are 6 full and 4 burns for ea. exercise…5 times all the way through, this is amazing
Forearms 4 sets heavy standing reverse curls, superseted with 4 sets heavy barbell curls…then 3 sets of rope twists
tris-
very heavy close grip bench 4 sets
moderate skull crusher 10 reps 4 sets
reverse pressdown 8-10 reps 4 sets
deadlift, no straps.
Accentuated Eccentrics:
3-5 sets of 4-5 eccentric reps per arm
Bicep Machine Preacher Curl - lift with both arms, lower with one arm.
Tricep Rope Pressdown - pull with both arms, raise with one arm.
-Machine-
Heavy chins and dips, every now and then supplemented with zott curls and decline DB triceps extensions.
finish up with scapjacks
for bi’s - 21s, which is 7 reps of bicep curl half way up, then 7 reps half way down, then 7 all the way bicep curls. maddd good.
also, towel curls. sit on the preacher curl bench, have someone sit on the floor opposite you them holding the ends of a rolled up towel, and you holding the middle. with them giving u steady resistance, you curl. at the top of the movement, u try to resist as much as possible, but you give in a little, as they try to pull down. mad gooooddd.
Train biceps and triceps in the same workout.
Because they are antagonistic muscles, when you work one the other one is resting so you can train them very well doing one repetition for the biceps, one for the triceps.
Alternating sets of push-ups and pull-ups got me past a stagnant point in my arms. Helps chest and back too, which is never a bad thing.
I think variety is the key, to change weights, sets, reps, and exercises from time to time…
get your forearms massaged by a sports therapist or any other hard massuer
this breaks up any fused tissue and knots from lifting and your forearms will look huge by the next day.
trust me it works.
Train arms after heavy squats.
Use thick bars for as many exercises as you can…
In Faith,
Matt
I like to do hammer curls for my biceps and forearms. And I hit my triceps with pushdowns, close grip flat and decline bench and JM presses. Strong triceps = bigger bench.
The best way to train the arms is with big compound movements chin-ups, bench preses etc.
100 rep for bigger muscles worked well for my amrs, you colud try it too.
I believe in dips for triceps development. Also, be
aware of how easy it is to overtrain the arms with
too many isolation movements.
high intesity,low reps,i.e.chin ups using a bar with a 2" radius grip followed by skull crushers and then a set dips.the larger diameter bar causing a greater pump.
most flexors are predominantly fast twitch so stick to heavy weight , low rep work. that means keep your bicep curls in the 1-6 rep range.