Ok, i’m hoping y’all can help me out. I’m 27, 6’1", 200lbs, 7% bfat and been training for a few years…but my arms are lagging in comparison to my other bodyparts.
I train arms 48 - 72 hrs after chest or back. 3 exercises of 4 sets each, with a 8-12 rep range…are they gettting enough rest?
thinking maybe I should train in a ‘chest n’ tri’s / back n’ bi’ style, so they only get hit once a week?
I’m tall, with long muscles, so a typical hardgainer who’s thinking maybe I’m overtraining them…
Any advice on which kind of exercises might work best? or doesnt it matter?
I’m strict with technique, eat 5/6 meals day, totalling 3500 - 4000 kcals/day…and getting sick of small guns hanging off a built torso.
no gain without pain…but what’s up with pain with no gain…?
Try changing up the rep/weight scheme. Like any other muscle group the will get aquainted with a routine, and you need to keep em’ guessing. Go a few weeks doing heavy/ low rep. Build some massive strenght increase and then go back to the higher rep stuff, moving more weight at higher reps.
Also I like simply adding in the direct arm work in 1 or two iso. movements after my real w/o. I think a day devoted to arms is just a waste.
So how much are you training your legs??
You should probably describe your whole program/diet to the forum. This way it can be determined if you are over-training period. Sorry your post is going to require a bit more info…
How long have you been training in this manner?
Right now I am doing push/pull routines without direct arm work, but I often run a chest and bi, back and tri routine with two days upperbody rest in between.
Over the week, the arms get hit twice (once directly and once indirectly) and can still recover in the two days rest between (since arms a smaller muscle group).
Swapping the chest/tri, back/bi stigma allows you to go heavy on both your compound movements and still hit your arms with heavy weight.
hey man, I experienced the same problem for quite some time. I really don’t think that your overtraining, especially if your eating enough. Ideally you should train a muscle more then once per week, compound exercises such as chins, dips, and presses are really good ways to develop your arms. Personally for me, I concentrated on these compound exercises and increased my caloric intake, I did very little arm specific exercises and still got good gains on my arms. If you don’t want to take this route you could get some fantastic arm routines through t-mag, just do a search on the site
Roid jnr,
try to reach a body weight of at least 220 lbs, 230 lbs even better. I frequently read in T mag and elsewhere that to add inches to your arms you have to raise your body weight.
As training programs, I would use the sequence ABBH1, ABBH2, Singles. You focus only on the productive lifts with a remarkable variation of loads,sets and reps. These are relatively short (30-45 minutes) and intense 1 day on 1 day off workouts, so enough recovery is provided. Considering ABBH1, you may include in days 1 and 5 some arm work as suggested by CW.
Luca is right. You need to add weight. Poliquin has written an article about this before. Pretty much your arms are only going to get so big in proportion to the rest of your body, so you probably need to add more mass overall.
Squat heavier, pull heavier, guess what: your arms will grow…
The body tends to get bigger all over at the same time, luca’s right…you need a bigger, stronger body…a ‘specialization’ arm program may help to ‘shift’ muscle from the rest of your body to your arms…hell, I guess if that’s what you want, then go for it, but if you want big arms on a big strong body, then you need to address the latter.
Oh yeah, there was a very lengthy thread “Arm Training Tips” blah blah that everyone posted on like little bitches to get free grow. May want to look into that.