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RE: Why will my arms not grow!!? - Apr. 21 2008 22:09:45
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Roots
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my triceps are like bricks on the backs of my arms lol! naturally big and V strong however my biceps are pretty piss poor
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RE: Why will my arms not grow!!? - Apr. 21 2008 22:22:12
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Keyboard Hero
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many people neglect this muscle IMO
i have seen people put on good mass to their arms once beginning to take them seriously
good exercises are EZ bar curls and hammer curls
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RE: Why will my arms not grow!!? - Apr. 21 2008 22:37:31
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1MR
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I would hope it got hit with anything with a supinated/hammer grip? Does it rely more on a pronated grip?
quote:
ORIGINAL: Ak_88
Are you expecting them to grow while you cut though?
Yes. With a little "supplementation" I would hope so anyway.
quote:
ORIGINAL: Roots
my triceps are like bricks on the backs of my arms lol! naturally big and V strong however my biceps are pretty piss poor
My triceps aren't bad, but they are very high up on the back of my arm, there is a good 5-7 inch gap from elbow joint to where the tri's meet. Biceps and brachioradiallis (sp) are poor though. I will be opted for chalk on my deadlifts now so hoping that will help bring them up.
Routine if helps is currently (all based roughly around 12/10/8/6 with progressive weight, occasional 1 or 2 rep max at end of set on the big 4)
Wednesday: Mil press, CG bench or dips, iso-lever/DB press, rope pulldowns, lat raise, DB o/h extenstion, upright row or shruggs
Thursday: Deadlift, weighted WG chins or pulldowns, cable or lever row, rear delt flye
Friday: BB bench, BB curls, DB incline bench or iso-lever press, DB hammer curls or similar, DB/cable flyes or decline bench (left this out for a long time but trying to stimulate a bit of new growth in the chest too), cable curls or nothing
Sunday: Squat, SLDL or HG raise or ham curls, iso-lateral leg press
EDIT: made it a bit more readable
< Message edited by 1MR -- Apr. 21 2008 22:38:01 >
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RE: Why will my arms not grow!!? - Apr. 21 2008 22:44:29
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anabolicjay
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you could be overtraining your bi's mate, i recently trained them directly only twice in one month and they grew. also i find they respond really well to heavy weights in the 6-8 rep range...
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RE: Why will my arms not grow!!? - Apr. 21 2008 22:46:19
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anabolicjay
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EDIT:double post because i want to increase post count 
< Message edited by anabolicjay -- Apr. 21 2008 22:47:02 >
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RE: Why will my arms not grow!!? - Apr. 21 2008 23:02:35
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1MR
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quote:
ORIGINAL: anabolicjay
you could be overtraining your bi's mate, i recently trained them directly only twice in one month and they grew. also i find they respond really well to heavy weights in the 6-8 rep range...
I considered this but I went a good while without training them directly and it made no difference 
I never get DOMS in the front of my arms, not that DOMS = growth necessarily.
I'll give KH's routine a go somehow once a week for a few weeks and see what happens. Boar seem to think they looked alright, but we're our own worst critic aren't we!?
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quote:
ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Why will my arms not grow!!? - Apr. 21 2008 23:14:19
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anabolicjay
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ok mate in that case, try smashing them to pieces and then feeding them.
i would go for something like this
Warm up
underhand close grip pull ups bodweight onlyx10-15x 3 sets
Tri Setx3
Barbell curl x8-10
hammer curl x8-10
standing alternating DB curl x8-10
no rest inbetween excercises with a 2min rest between sets. with the alternating dumbell curls go as heavy as you think you can and compromise form slightly on the last two reps.
Also if you have an equal training partner try "to me to you" (not the chuckle brothers lol) one person goes to failiure with bb and passes it to the other this goes on untill both of you can no loger preform the negative movement or hold the weight still.
Make sure you eat sh2t loads afterwards and your "gunz" should grow.
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RE: Why will my arms not grow!!? - Apr. 21 2008 23:22:26
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ragp
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too me that sounds like huge overtraining, well compared to myself, i fit in biceps twice a week but i hit them with dumbel curls and thats it + compound. Biceps i do last. i do 3 x 8. Also do use strict form, mine was off, so i dropped the weight and with form spot on they seemed to be growing faster, i've never curled the amount im curling nw. theres sumthing going wrong here and it seems like over training.
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RE: Why will my arms not grow!!? - Apr. 22 2008 8:48:57
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mick_the_brick
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quote:
ORIGINAL: Neb
quote:
Some muscles are more resistant to growing than others.
I am of the opinion that my calves will never grow 
You need to punish your calfs to make them grow mate 
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RE: Why will my arms not grow!!? - Apr. 22 2008 12:49:08
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Furyan
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I suspect its your diet, not your training that may be letting you down. I too had plataus and every time ive smashed through them by improving my diet, more so than my training. I dont do much direct arm training at all, few sets every other week, and mine seem in decent nick. They were my weakest bodypart when i started a few years ago as well!
< Message edited by Furyan -- Apr. 22 2008 12:50:16 >
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RE: Why will my arms not grow!!? - Apr. 22 2008 16:29:19
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R3261
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give me the rest of your split and we'll see if i can sort something out
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RE: Why will my arms not grow!!? - Apr. 22 2008 17:19:33
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Alfermail
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Ok here's what has worked wonders for me - it's not nice, but for me the gains have been great.
1. 20 x rep Squat Routine...I know, I know - but honestly for mass gain this is the king
2. Heavy Bent Rows & Chinups using the bicep as a secondary muscle - it takes a lot of punishment with the heavy loads
3. 21's for a bicep curl but really slowing down on the negative portion - this seems to pump the blood into the muscle fibres, breaking them down and filling them to capacity
4. 3g Arginine EE 1 hour before bed to assist growth hormone release during sleep
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RE: Why will my arms not grow!!? - Apr. 22 2008 19:10:41
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1MR
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quote:
ORIGINAL: Furyan
I suspect its your diet, not your training that may be letting you down. I too had plataus and every time ive smashed through them by improving my diet, more so than my training. I dont do much direct arm training at all, few sets every other week, and mine seem in decent nick. They were my weakest bodypart when i started a few years ago as well!
Unlikely mate, its pretty solid, and as said, gaining everywhere else and strength is exploding since I dropped out the vast majority of cardio sessions.
quote:
ORIGINAL: R3261
give me the rest of your split and we'll see if i can sort something out
Its above mate, you must have missed it but here it is:
(all based roughly around 12/10/8/6 with progressive weight, occasional 1 or 2 rep max at end of set on mil-press/deadlift/squat/bench)
Wednesday: Mil press, CG bench or dips, iso-lever/DB press, rope pulldowns, lat raise, DB o/h extenstion, upright row or shruggs
Thursday: Deadlift, weighted WG chins or pulldowns, cable or lever row, rear delt flye
Friday: BB bench, BB curls, DB incline bench or iso-lever press, DB hammer curls or similar, DB/cable flyes or decline bench (left this out for a long time but trying to stimulate a bit of new growth in the chest too), cable curls or nothing
Sunday: Squat, SLDL or HG raise or ham curls, iso-lateral leg press
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quote:
ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Why will my arms not grow!!? - Apr. 22 2008 19:46:32
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Furyan
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In that case, i cant see why they wont grow. Training seems very much in order, maybe its just one of those 'give it time' issues. I realise it can be frustrating.
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RE: Why will my arms not grow!!? - Apr. 22 2008 19:55:52
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swift
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how big are your arms?
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quote:
ORIGINAL: Neb
without wishing to sound like c.unt. I reckon folk would do better just lifting instead of spending time reading about what does what.
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RE: Why will my arms not grow!!? - Apr. 22 2008 22:24:25
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JohnOvManchester
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It's not that hard.
Rip the fibres with a massivly heavy weight (for you)
Then wear them down with a slightly lighter weight
Do enough volume of this
It's not fancy exercises or routines that make them grow it's basic principles, intensity/volume/frequancy/nutrition/rest.
Then it's all down to genetics providing diet is OK... they only thing you can change is frequancy and reps.
Read my post on the 1st page... if you have bad genetics for arms then you need to adjust with something similar to whats I suggested there.
I have 17" arms at 12.5 stone, it's not as good a speople like Brit BB and BBigman with 20" guns but in proportion/ratio they probably look not to dissimilar.
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RE: Why will my arms not grow!!? - Apr. 24 2008 0:27:23
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BencherRdg
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without sounding too obvious or patronising mate, your form is ok isnt it on your bicep/tricep movements? Are you actually increading the weight every session/every couple of sessions? Are the movements pretty controlled?
Rodge
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RE: Why will my arms not grow!!? - Apr. 24 2008 0:40:26
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~G~
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quote:
ORIGINAL: JohnOvManchester
It's not that hard.
Rip the fibres with a massivly heavy weight (for you)
Then wear them down with a slightly lighter weight
Do enough volume of this
It's not fancy exercises or routines that make them grow it's basic principles, intensity/volume/frequancy/nutrition/rest.
Then it's all down to genetics providing diet is OK... they only thing you can change is frequancy and reps.
Read my post on the 1st page... if you have bad genetics for arms then you need to adjust with something similar to whats I suggested there.
I have 17" arms at 12.5 stone, it's not as good a speople like Brit BB and BBigman with 20" guns but in proportion/ratio they probably look not to dissimilar.
Any pics JoM they must look huge.
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RE: Why will my arms not grow!!? - Apr. 24 2008 2:02:13
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JohnOvManchester
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Just took some on a bad camera phone in the mirror so they are not very good, they are slightly larger than what I said as I have gained a little bit since I last measure (only had the tape measure out as everyone was measuring head size in another thread LOL)... took 2 pic but niether came out well so sorry about that
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