Arms

[jakethasnake]

Arms. I train them about 3 times a week, for the past 3 months. I don't seem to be seeing much progress, only very slight grow in my bicep (flexed) measurements (1/4 - 1/2 inch).


I'm starting to think that I've reached or have gotten close to my limit with bicep growth. I am a natural ectomorph, with sinewy, slender limbs. Think the build of Micheal Jordan, though not as long (I'm shorter, a bit stockier).


I'm thinking about switching 85% of my attention to my triceps instead, to promote overall arm growth. Keep in mind that I have no intention of trying to grow 20" biceps. I want a sculpted, lean look, no bulky arms. I want to look normal. 15" or so would be nice, right now I'm around 13.5".


Am I training them too much or often (3 times a week, about 3 sets of 6 for three different bicep curl exercises)? Is there a way to "shock" your bicep/overall arm into growing?


Comments would be appreciated.

 

[DIESEL]

The reason they're not growing is because they are overtrained as fukk.

once a week is all you need.

 

[jakethasnake]

As I had suspected.

Okay, I can do dumbell curls with good form with 35-37.5 pounders. If I get really pumped up I can do 40 pounds with decent form. I do about three sets of 6 reps for each arm in an exercise. If I train once a week, I presume I would need to hit my arms really fvckin hard. Should I try with 42.5 or 45 pounds, at the risk of a slight compromise on form?


Thanks Diesel.

 

[strong like bull]

also, keep in mind that in order for your bis and tris to grow, you need to gain weight. you wont get 19" guns if youre hovering at 5'8" 160lbs. diesel made a great "guide to bulking" thread; check it out. make sure youre taking in enough calories and protein to support weight/muscle gain. bluntly, you need to get big everywhere to have big guns.

and its not always about obliterating a muscle to the point of injury. use a weight that you can get decent form for 6-8 reps; a couple of sets. make slow, yet consistant progression over the weeks and the muscle will grow.

 

[jakethasnake]

Thanks for the comments, bull.


Incidently, I'm about 5'9" and 160 pounds. I want to be 175 in time. No bigger though. I play recreational sports, and I want to maintain my mobility and skillz while building up strength and some size. I don't want to be "that short guy with a neck like this ".

 

[enkai]

you should do about 8 sets for biceps, anymore and you'll overtrain them, unless youre taking vitamin S, triceps you can hit up 12 sets, don't do them on chest day cuz they're preexhaused from bench and other pushing movements, therefore you can overtrain them easly, and forarms you can do once or twice a week cuz you use them everyday, so they recover a bit faster then other muscles, peace

 

[Lost]

i would NOT compromise form for weight...