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  1. #1
    Pro Bodybuilder Vennom96's Avatar
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    Need advice on arm training
    I know that there is another post like this one but I didn't want to hijack that guys thread.

    Seems like my arms never grow. Everything else grows, just not my arms.
    Am I possibly overtraining? I do arms on a separate day. I start off w/ weighted dips, 2 45lb plates and do 3 sets of 10. Then I'll switch to a bicep exercise to let my tri's rest before the next exercise. I'll do 3 sets of cable curls, about 10 reps. Then back to tris: either close grip bench or tricep pushdown and do 3 sets of around 10 reps. Back to bi: barbell curl for 3 sets of 10. Then back to 3rd and final tri exercise, usually pushdowns (if I hadn't already done them) or some reverse or single arm pushdowns for 3 sets of about 10. Then I'll finish w/ reverse curls for forearms 3 sets of about 10. When I'm finished, my arms are so pumped. They are 1.5 inches bigger (unflexed). And then they just dont grow.

    Is that too much? Not enough? Or am I doing too many reps? Thanks for help.

  2. #2
    Forbidden from buffets Eat it or Beat it!!!'s Avatar
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    once again this is quiet a simple question with a simple answer...stop worry bout ur arm size and try to get big overall

    i read somewhere awhile back that to put an inch on ur arms u have to gain 10 pounds....so start eating

    i use to have a similar problem like urs but once i stopped trying so hard to get them to grow and enjoyed my workouts they really too off.

    There is no right answer to this question.....how do i get bigger arms....evryone will respond differently

    give it time. rome wasnt built in a day

  3. #3
    Wannabe PowerLifter gottabadrash's Avatar
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    best way to arm growth is heavy comunds like SQUAT (most important) bench(works tris) and deads(works bis) i train 3x week and if i do arms directly(which is rare) it may only be one or two sets of close grip bench and barbell curls but thats what worked for me bro i could careless about arms but they seem to be my genetic high point they grow on theyre on... so jut keeping working out and yours will grow just dont vcopy any routines out of flex

  4. #4
    Community Veteran jcp2's Avatar
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    Quote Originally Posted by Eat it or Beat it!!!
    once again this is quiet a simple question with a simple answer...stop worry bout ur arm size and try to get big overall

    i read somewhere awhile back that to put an inch on ur arms u have to gain 10 pounds....so start eating

    i use to have a similar problem like urs but once i stopped trying so hard to get them to grow and enjoyed my workouts they really too off.

    There is no right answer to this question.....how do i get bigger arms....evryone will respond differently

    give it time. rome wasnt built in a day
    Yup, gotta get bigger, thier are not many peope who can put an inch on their arms without gainig serious weight. If you lift hard, and put on 20 lbs, squat haeavy dead heavy do heavy rows bench shrugs and militarys, i guarantee your arms will grow. I haven't done a curl in months, but my arms are still around 19 inches

  5. #5
    Wannabe PowerLifter gottabadrash's Avatar
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    yo jcp where in jersey are you north or south?

  6. #6
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    never ever overtrain...that's all

  7. #7
    brazilian jiu-jitsu guy old timer's Avatar
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    Lightbulb give this a try.
    first of all just do this routine....no sets more , no sets less.

    for tris:
    wieghted bench dips 2@10-12

    close grip bench press(with your elbows in and grip about alittle less the shoulder width) 2@6-8

    that's all you do for maximum mass. try it. only once a week though.

    it combines pre-exhaustion technique with just alittle bit of high intensity.

    and for your bis:

    incline dumbell curls 2@10-12
    standing straight barbell curls 2@8-10

    ditto as mentioned above.

    the reason why incline is best for the isolation exercise is b/c it stimulates the most bicep muscle fibers

    then the straight barbell curl (since straight) stimulates the most as well.

    therefore pre-exhaust the two exercise by doing incline first then stand up.

  8. #8
    Community Veteran jcp2's Avatar
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    Quote Originally Posted by gottabadrash
    yo jcp where in jersey are you north or south?

    I am north, essex county.

  9. #9
    Wannabe PowerLifter gottabadrash's Avatar
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    you going to the ipa meet in may?

  10. #10
    Community Veteran jcp2's Avatar
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    Quote Originally Posted by gottabadrash
    you going to the ipa meet in may?

    I am going to go check it out. I live five minutes from their.

  11. #11
    Amateur Bodybuilder
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    Quote Originally Posted by jcp2
    I am north, essex county.
    Is that anywhere close to Princeton?

  12. #12
    Community Veteran jcp2's Avatar
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    Quote Originally Posted by thetopdog
    Is that anywhere close to Princeton?

    Completely other end of the state, lol.

  13. #13
    Amateur Bodybuilder
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    Quote Originally Posted by jcp2
    Completely other end of the state, lol.
    Man, I've been going to school here for 3 years now and I have no idea where anything is in this state. Just shows you how many times I've actually left campus

  14. #14
    Community Veteran jcp2's Avatar
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    Quote Originally Posted by thetopdog
    Man, I've been going to school here for 3 years now and I have no idea where anything is in this state. Just shows you how many times I've actually left campus

    Do you workout at the golds on Rt 1

  15. #15
    Amateur Bodybuilder
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    Quote Originally Posted by jcp2
    Do you workout at the golds on Rt 1
    No, we have a pretty nice gym on campus, it's free and it's about a 2 minute walk from my room so I can't complain. I've passed that Gold's on the way from the airport though
    Last edited by thetopdog; 04-20-2006 at 05:16 AM.

  16. #16
    Junior Bodybuilder big ferrigno's Avatar
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    your tris are the biggest part of your arms, my arms do not look big with a shirt on, but when i take it of my tris are big and makes my arms look huge.

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