Just thought I would share this.

[Krunchy]

I'm sure threads like this have been posted before, but I figured I would share my switching my arm routines because I've never made a gain like this.

First of all, I have been lifting for 3-4 years, and therefore all newbie gains are finished. Anyway, I train biceps and triceps on the same day. My old arm routine was this:

Standing BB Curls: 4x12,10,8,4
DB Incline Curls: 3x10,8,6
Lying Tricep Extentions: 4x12,10,8,4
Rev. Cbl. 1-arm Pulldowns: 3x12,10,8

I had been doing that routine for way too long (like 6 months), while occasionally throwing in a random exercise. My upper arms had stayed at EXACTLY 15 1/2 inches that whole time. So I decide to switch things up into this:

Standing BB Curls: 4x12,10,8,6
DB Preacher Curls (very strict): 3x10,8,6
Std. Conc. DB Curls: 2x15,12
Lying Tricep Extentions: 4x12,10,8,6
Std. DB French Presses: 3x10,8,6
Rev. Cbl. 1-arm Pulldowns: 2x12,10

Anyway, I did this for 3 weeks, and my upper arms have already gained 1/2 inch, and are a perfect 16 inches! And I have been measuring them this whole week, unpumped in the mornng, and they have yet to go down. I honostly can't believe it. Now I have been consuming more calories now (since I started bulking) but I havn't gained too much weight. In other words, I don't contribute the bulk to the gain, I contribute the routine to it.

I am buy no means bragging or anything like that, but if anyone is having trouble making progress with their upper arms, I suggest trying something like this. If someone has posted a routine like this and I am unaware, then I apologize in advance. Just trying to help out. Hope it helps!

[Sir_Malak]

I notice every set the reps going down, are you adding weight to each set? or just from fatigue its going down?

[Krunchy]

I notice every set the reps going down, are you adding weight to each set? or just from fatigue its going down?

Actually it depends, I didn't even think to put that! For example, what I did last workout:

Standing BB Curls: 65x12, 85x10, 95x8, 105x6
DB Preacher Curls: 25x10, 25x,8 30x6
Std. DB Conc. Curls: 20x15, 25x12 (I actually superset these, but I do the reps very slow and controlled)
Lying Tricep Extentions: 65x12, 85x10, 95x8, 105x6
DB Std. French Presses: 45x10, 55x8, 65x6
Cbl. Rev. 1-arm Pdowns: 50x12, 60x10

[aqua-beowulf]

I'm sure threads like this have been posted before, but I figured I would share my switching my arm routines because I've never made a gain like this.

First of all, I have been lifting for 3-4 years, and therefore all newbie gains are finished. Anyway, I train biceps and triceps on the same day. My old arm routine was this:

Standing BB Curls: 4x12,10,8,4
DB Incline Curls: 3x10,8,6
Lying Tricep Extentions: 4x12,10,8,4
Rev. Cbl. 1-arm Pulldowns: 3x12,10,8

I had been doing that routine for way too long (like 6 months), while occasionally throwing in a random exercise. My upper arms had stayed at EXACTLY 15 1/2 inches that whole time. So I decide to switch things up into this:

Standing BB Curls: 4x12,10,8,6
DB Preacher Curls (very strict): 3x10,8,6
Std. Conc. DB Curls: 2x15,12
Lying Tricep Extentions: 4x12,10,8,6
Std. DB French Presses: 3x10,8,6
Rev. Cbl. 1-arm Pulldowns: 2x12,10

Anyway, I did this for 3 weeks, and my upper arms have already gained 1/2 inch, and are a perfect 16 inches! And I have been measuring them this whole week, unpumped in the mornng, and they have yet to go down. I honostly can't believe it. Now I have been consuming more calories now (since I started bulking) but I havn't gained too much weight. In other words, I don't contribute the bulk to the gain, I contribute the routine to it.

I am buy no means bragging or anything like that, but if anyone is having trouble making progress with their upper arms, I suggest trying something like this. If someone has posted a routine like this and I am unaware, then I apologize in advance. Just trying to help out. Hope it helps!

Congratulations... but it's probably due more to switching up your workout. I prefer to switch things up when, either I plateau, or a workout becomes stale.

[Sir_Malak]

Thats a really great arm workout! I used to do something like that back in my Senior days of high school but i never saw anybody else try that method so i put it down. Now i think i might give a wurl again. Do you do yours once a week? or twice?

[Krunchy]

Thats a really great arm workout! I used to do something like that back in my Senior days of high school but i never saw anybody else try that method so i put it down. Now i think i might give a wurl again. Do you do yours once a week? or twice?

Thanks, and I do it once a week. The rest of my routine looks like this:

1 - Back, LIGHT hamstrings
2 - Chest
3 - Rest
4 - Upper Arms
5 - Legs, calves
6 - Shoulders, forearms
7 - Rest

So I do have the advantage of training my upper arms after a full day of rest.