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    I agree with the soreness thing. Also, seems like...

    I agree with the soreness thing. Also, seems like a lot of volume. How often are you currently training arms?
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    Try Vince Gironda's perfect curl. It's similar to...

    Try Vince Gironda's perfect curl. It's similar to a barbell curl except you lean back and are on your heels somewhat at the beginning of the movement and as you lift you bend your upper torso forward...
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    Top ROM curls, spider curls all will help the...

    Top ROM curls, spider curls all will help the peak, but, you may be the victim of bad genetics and that is what determines your bicep structure.
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    I do seated BB curls that way. It puts more of...

    I do seated BB curls that way. It puts more of the emphasis on the biceps. You can also lift more weight.
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    I am the same way. The longer in between arm...

    I am the same way. The longer in between arm workouts the better. I was in an overtrained state for a long time, have an injury right now where I can't lift at all. I'm thinking I will lose what I...
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    You may have to put on some more body weight to...

    You may have to put on some more body weight to get an inch more on your arms. Keep changing up your routine every 3-4 weeks and try new exercises instead of the standard stuff. The change may be all...
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    That's a lot of volume. Try switching up your...

    That's a lot of volume. Try switching up your exercises, reps do less sets for a month and see if you make progress.
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    CG curls, hammers etc...

    CG curls, hammers etc...
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    Agreed 100%. Fitnessman had a great post about...

    Agreed 100%. Fitnessman had a great post about this a few years back. I have the short bicep problem too. The spider curls, hammer curls and top range of motion curls seem to work best for me.
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    I'll give it a try.

    I'll give it a try.
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    634

    It seems to be too much volume to gain strength....

    It seems to be too much volume to gain strength. For strength, cut down the reps on most exercises to 3-7 reps pre exercise. Also, you may want to take longer rest periods in between sets.....Good...
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    783

    I like the bench dips too. I've tried putting 2...

    I like the bench dips too. I've tried putting 2 25 pound pplates on my lap and it is hard to balance them. I've tried db's too, but, they tend to toll off if you're not careful.
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    I limit my exercise to about 4-6 different...

    I limit my exercise to about 4-6 different exercises and RU had mentioned Iron Adicts Hardgainer routine to me. Limiting my exercises and sets hardgainer style and taking more recovery days has made...
  • Thread: Rom

    by jmusclehead
    Replies
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    1,147

    Bench press, shoulder presses, squats.....I may...

    Bench press, shoulder presses, squats.....I may get flack for this, but, the pecs are worked in a bench press from the bottom to about 1/2 way up after that it is mostly triceps. Shoulder press from...
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    I think it's a joke.....

    I think it's a joke.....
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    I like the cross body hammers too, really hits...

    I like the cross body hammers too, really hits the outer bicep hard.
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    Agreed....preachers are useless if you have a...

    Agreed....preachers are useless if you have a high bicep. Spiders are much more effective and I would like to add top range of motion curls to the list.
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    Good advice as always TAB....I'm more of a...

    Good advice as always TAB....I'm more of a hardgainer and am older than most on this board. I've found that longer rest periods in between workouts have given my CNS time to recover and the gains are...
  • Lift as heavy as you can with good form and try...

    Lift as heavy as you can with good form and try to progress every workout. Don't worry on how much you are lifting compared to others. I don't care about how much as long as my body is transforming...
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    I was in a state of overtraining and went to...

    I was in a state of overtraining and went to working each muscle group every 7-9 days and have been making my best gains in a long time. I hit it hard on that day, but, don't overdo the amount of...
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