Tips for Arms

[Wes Carnegie]

I've been trying to get my blasted arms to grow a little more. I always use a weight that I can control and go with slow negatives. My tris are pretty beastly, but my bi's just simply will not grow. Here's my stats and my arm workout as of an hour ago. I would really appreciate any advice.

Height- 5 8
Weight- 178
Arms- 17 1/4

Straight bar curls- 95 x 8
90 x 10
90 x 8
90 x 8
Dumbbell curls- 40's x 8
40's x 6
35's x 8
35's x 8
Hammer curls- 40's x 6
40's x 6
35's x 8
35's x 6
Cable curls- 110 x 8
110 x 6
110 x 6
110 x 5
Cable pushdown- 140 x 10
X 10
X 10
x 8
Reverse pushdown- 140 x 8
x 8
x 8
x 6
Closegrip presses- 150 x 10
130 x 8
x 8
x 6

Thanks,

Wes

[italionstallionl]

you have a lot of "regular" curls

you could drop one of those for reverse grip curls or concentration curls

you can also switch it up by doing preacher curls with an ez bar instead of standing bb curls


personally, i dont do 16 sets for my bis, i feel that overworks them, but thats just me

[wedgylx]

you have a lot of "regular" curls

you could drop one of those for reverse grip curls or concentration curls

you can also switch it up by doing preacher curls with an ez bar instead of standing bb curls


personally, i dont do 16 sets for my bis, i feel that overworks them, but thats just me

agreed

I use:

3 sets of EZ-bar Preacher Curls 4-6 reps
3 sets of standing DD curls 6-8 reps
3 sets of cable hammer curls with the rope 10-12 reps

[Wes Carnegie]

Ok. I had a sneaky feeling that I am over training a bit, but I just hate when my bi's don't get sore :evil: I'll go back to preacher for a while and back off a few sets. Thanks for the help.

Wes

[wedgylx]

Ok. I had a sneaky feeling that I am over training a bit, but I just hate when my bi's don't get sore :evil: I'll go back to preacher for a while and back off a few sets. Thanks for the help.

Wes

if you hit your bis with max intensity, theres no reason they shouldnt be sore after 9 sets....go to failure every set and go nice and slow on the negatives

[Wes Carnegie]

Yeah you're right. Normally when I go 16 sets, I make sure that the last 2 of every exersize I take to failure and maybe cheat on the last few reps. But I really do think my problem is that I'm overtraining.

Wes

[mcsteveof2h2h]

Too many sets watch the overtraining