My Arms - not getting any bigger...

[svgmm]

i need a decent arm program because my arms dont seem to be getting any bigger over the course of months, ive been taining properly for nearly 8 months..
right now i do

biceps
preacher curls 5-6 sets of 8-10 reps
hammers 4-5 sets of 8-10 reps

triceps
weighted dips 5-6 sets 8-10 reps
kick backs 5-6 setrs of 8-10 reps

i do this regime twice a week.. and try to superset sometimes.... i could really do with a program that works or pointers if im doing anything wrong

*i do have a protein sup after each workout.

[Jagged_ZA]

You need more excersises with less sets and more weight .

Bi

Bar Bell curls - 3 sets 10 reps
Preacher curls - 3 sets 10 reps
Seated dumbell curls - 3 sets 10 reps
Hammer curls - 3 sets 10 reps

All of these with lots of weight , going to failure on all sets .

[Lee_5]

i need a decent arm program because my arms dont seem to be getting any bigger over the course of months, ive been taining properly for nearly 8 months..
right now i do

biceps
preacher curls 5-6 sets of 8-10 reps
hammers 4-5 sets of 8-10 reps

triceps
weighted dips 5-6 sets 8-10 reps
kick backs 5-6 setrs of 8-10 reps

i do this regime twice a week.. and try to superset sometimes.... i could really do with a program that works or pointers if im doing anything wrong

*i do have a protein sup after each workout.

do you train all your other muslces. If not, then do it.

Your arm program could be better.

Biceps:
seated incline DB curls: 3 sets
BB curls: 3 sets

Triceps:
Close grip bench press: 3 sets
Skullcrushers: 3 sets


Train arms only once a week. And make sure you train all your other muscles.

And hows your diet? A protein sup after each workout is **** all. You need to do better than that. You need carboyhrates, fats and protein.

Post your diet for us to see

[MrTek]

wow... personnaly i would suggest atleast three exercises per muscle group.. but i guess everyone is different

here is what i do, maybe it will work for you too

biceps
barbel curls
aleternate dumbell curls
crucifix curls

triceps
cable pressdowns
skullcrusher -overhead variation
overhead extentions with one dumbell or kickbacks


i do 4 to 5 sets on each exercise, only 2 sets till failure tho, i increase weight every set, and the rest is warmup



Phil

[Faitless]

You need more excersises with less sets and more weight .

Bi

Bar Bell curls - 3 sets 10 reps
Preacher curls - 3 sets 10 reps
Seated dumbell curls - 3 sets 10 reps
Hammer curls - 3 sets 10 reps

All of these with lots of weight , going to failure on all sets .

too much, if u ask me.

[Faitless]

crucifix curls

What are those bro ?

[BiG J 2003]

All you need (alternate every 3 workouts):

Bi's

Barbell curls/Dumbell curls 3 sets 6-8 reps
Seated dumbell curls/Preacher curls 3 sets 6-8 reps
Hammer curls/Concentration curls 2 sets 10 reps

Tri's

Skullcrushers/Overhead dumbell extension 3 sets 6-8 reps
Closed-grip bench press/Pushdowns 3 sets 6-8 reps
One arm extension/Dips 3 sets 10 reps

[MrTek]

What are those bro ?

umm i duno if thats the name for them or if its just what i call them

basically grab two cables, with your arms almost straight out and curl in towards your head

i think ronnie did something like this in his video the unbelievable, im not sure (bastard, must've copied me )



Phil

[doylethefirst]

firstly, i think 5-6 sets on ur arms are 2 much. try 3/4 for 8 reps with 3 excercises for biceps and 3 for triceps.

[RBplaya32]

hey what are skullcrushers?

[lamby]

hey what are skullcrushers?

tricep extensions i think is another name.you lay on a bench and hold the bar like your would to bench. and only moving your lower arm make the bar touch your forehead, keeping your upper arm stationary

[jgoldsmith]

Here's what I do: alternate dumbell curls 3 sets of 10
barbell curls 3 sets of 10
concentration curls 3 sets of 10

I've been getting along with it pretty well

[IrishBuck23]

If you are working your back hard enough you shouldn't need hammer curls. Focus more on Preacher Curls, Straight Bar Curls, and Weighted Chins or if you can't do them with weight then dont.

[Want2BeBig]

If you want big arms, focus on your triceps; triceps make up about 60% of your (upper) arm muscles.

currently you do dips and kickbacks; dips work more of your chest then your triceps, so i would switch it with skullcrushers

My routine for arms:

Biceps: DB Curl 3x6
BB Crul 3x6
EZ-Bar preacher curl 3x6 (alternate each week w/ wide or close grip)

Triceps: Skull crushers 4 x 6
Kickbacks or Tricep pulldowns 3x6


And as already mentiod, whats your diet like?, you need a better PWO meal.

[mikeymontana]

Back/bi

Rows ( HEAVY )

Chins ( HEAVY )



Youre biceps will be screaming for help even before you train them directly.

[mdorroh]

My routine looks something like this...

Bis
Alternate DB Curls 3x10 or 4x8
Concentration Hammer Curls
Straight Bar Curls

Tris
V-bar pushdowns
Skull Crushers
overhead Tri extentions

**I try to change my work out at least once a month or every two months.
This has seemed to work well for me. I have also been seein some good growth.

[milo]

i need a decent arm program because my arms dont seem to be getting any bigger over the course of months, ive been taining properly for nearly 8 months..
right now i do

biceps
preacher curls 5-6 sets of 8-10 reps
hammers 4-5 sets of 8-10 reps

triceps
weighted dips 5-6 sets 8-10 reps
kick backs 5-6 setrs of 8-10 reps

i do this regime twice a week.. and try to superset sometimes.... i could really do with a program that works or pointers if im doing anything wrong

*i do have a protein sup after each workout.

IF YOU WANT TO GET BIGGER YOU HAVE TO EAT.

and if you've been doing that routine for like 8 months apparently its not working. I would suggest trying something new, either one of the routines posted on here or go to www.hypertrophy-specific.com and read up

and.. EAAAAAAAAAAAAAAAAAAAAAAAAAAT