Lagging Arms

Training Bodybuilding
1

This is my first post, but have been following this site DAILY for about 6 months and I love it here. I have been training hard for a year and a half everything is comin along GREAT but my arms are lagging. Wondering if any1 has any ideas or programs?

Thanks

2

To add,
Ihave been sticking with all the big arm movements three days a week.
I work construction so maybe it has to do with recovery. Shoulders are doing good.

3

Need more info.

4

like what??

5

how big are your arms? how big are you? what exercise do you do for your arms. how easy is it for you to make gains in other places? what do you eat? what is your entire routine like? do you do any aerobic work?

stuff like that…

6

If you’re looking to dramatically increase the size of your biceps try this routine:

Perform all exercises 2 days a week with a 3 day split

4 sets of 8 reps, last set to failure:

  • Alternating curls with dumbells on an incline bench – Adjust the bench so that your shoulders are not pulling the weight. Failure on the last set.

  • Standing barbell curl using raised curl bench – Makes it impossible to shift weight and pull with shoulders and back. All the pump is localized in the bicep. Failure on the last set.

  • Reverse sitting preacher curl – I would definately save this for last. It’s a bitch!!! Your arms are going to fail whether you want them to or not.

Try this for a month.
Have fun,

OD

7

Thanks man this is what is was looking for I think I was doing movements that had alot of shoulder in them. now that I think about it.

Thanks again, this is a great place and its nice to be able to give and get ideas!

8

check out Staley’s EDT arm program, apparently it worked awesome for Disc Hoss

9

I found that my arms didn’t really start growing until I started to train my chest and back properly. Chin ups in particular will trash your bis like nothing else.
For me, training arms specifically is the least important part of building big arms.

10

[quote]tig78 wrote:
This is my first post, but have been following this site DAILY for about 6 months and I love it here. I have been training hard for a year and a half everything is comin along GREAT but my arms are lagging. Wondering if any1 has any ideas or programs?

Thanks[/quote]
How come nobody talked about triceps? Dude, do weighted dips and close-grip benches, as heavy as possible - 5x5, 10x3, 4x6, etc.

Try supinated-grip bent-over barbell rows, chin-ups (palms facing you) and neutral-grip pull-ups (these will work the brachialis, the muscle b/w the humerus and your biceps) - you will not get big arms w/o working your brachialis and triceps -

try just these movements and no curls, and see how it goes

11

Being that your triceps make up roughly 2/3 of your upper arm, I would suggest working something into your plan like this:

Weighted Dips

Close Grip Bench (8-12" is the general ruling)

Skull Crushers (Slight Decline to maintain tension throughout the whole movement, Long head mainly)

I am not too fond of training to failure, for a while you could try the 10x3@6RM load. Maybe following up with a 3x10@13-15RM

Hope this helps

12

[quote]Pats Fan wrote:
tig78 wrote:
This is my first post, but have been following this site DAILY for about 6 months and I love it here. I have been training hard for a year and a half everything is comin along GREAT but my arms are lagging. Wondering if any1 has any ideas or programs?

Thanks
How come nobody talked about triceps? Dude, do weighted dips and close-grip benches, as heavy as possible - 5x5, 10x3, 4x6, etc.

Try supinated-grip bent-over barbell rows, chin-ups (palms facing you) and neutral-grip pull-ups (these will work the brachialis, the muscle b/w the humerus and your biceps) - you will not get big arms w/o working your brachialis and triceps -

try just these movements and no curls, and see how it goes

[/quote]

You’re right, my bad. I thought he meant the biceps only…

13

I foun that my arms started growing the most when I stopped training them… I was stuck around 14.5" for a long time (I know…puny)…but when I started doing two UB lifts and two LB lifts focusing on just the mass movers (squats, Deads, bench variations, rows, pull-ups etc) with no direct arm work my guns started blazing (scuse the cheese…but I just watched Anchorman again and how can you not reference “sculpting my guns”!!!

C