Arams just dont grow anymore

[Dmitri]

hello

i am 16 years old 5'9 and 155 pounds , and i been working out for 2 years now and my arms are small and i mean like its jsut one piece(i dont have any muscles popping out nad it doenst look ripped at all) unless i flex and when i flex i can see all the definiston and my bicep pops out and my tricep and the thing is i think i have really strong arms liek i can do 120lbs double bar curl, so lately i been trying to get my arm size bigger, cause i cant even wear a slevless shirt to look good infront of the ladies cause my arms look small,

i do arms once a week and i do 3 exrecises for biceps and 3 for triceps

ohh and the reason i dont do forearms is because for some rason when i do my bicep work out i can really feel my forearams pumped but i never ever feel my bicep bumped

for biecps i do stanign up single curles 3 sets 8 reps
sitting down double bar curles 3 sets 8 reps
and than the machine double bar curles 3 sets and 8 reps

and than for tricpes i do
close grip bench press 3 sets 8 reps
Tricep Extension sittign down 3 sets 8 reps
and tricep extension machine 3 sets 8 reps

any advice on how to get my arms bigger would be very helpful and i hope i explained my self clear enough

thanks

edit: haha i am sorry about that i meant arms

[jennyd]

You mean your arms?
Or is there another part of the body called the arams that I'm not aware of?

[NPayette]

Try lowering the number of total set for your arm, they are often in a overtraining mode because they are already used in almost all other major body part. Try to up your weight.

When you mean 8 rep are you still able to continue after your 8. or when you are at 8 you stop???

If you can do 8, up the weight till you do 4 MAX (To positive failure) then continue with this weight until you can do 8.

and so on and so on.

What's your diet now?

[NiteHawk]

What type of other exercises are you doing ??

Do you do squats, deadlifts, bent over rows, etc ?

[Dmitri]

first my diet: i try to eat 6 times a day tyring to consume as much protien as i possible can a day

and my routine looks like this :
monday- arams , back
thuesday- rest
wensday - chest abbs
thursdya - rest
friday - shoulders , legs

and i do bench press on chest day
and thats about all

[NPayette]

Originally Posted by Dmitri

first my diet: i try to eat 6 times a day tyring to consume as much protien as i possible can a day

and my routine looks like this :
monday- arams , back
thuesday- rest
wensday - chest abbs
thursdya - rest
friday - shoulders , legs

and i do bench press on chest day
and thats about all

So on your monday you have Tricep, Bicep and Back????

with 9 set of Bicep, 9 set of Back, 9 set of tricep!!!???

PLEASE! Reduce that if you're natural.

Idea : Put your Tricep wednesday with your chest.

Lower the number of exercise for tric and bic at 2 with 3 set each. It'll be enough with the chest and back overloading on the tric and bic.

[Dmitri]

how many excrecises do u think i need to do for each than 2?

[NPayette]

Originally Posted by Dmitri

how many excrecises do u think i need to do for each than 2?

I edited my post re read it.

[Dmitri]

do u think i havent seen growth becasuse i have overtrained my biceps and tricpes?

[Daniel141]

What do you mean they aren't growing? Are you measuring them daily and they haven't grown an inch in the past week? Biceps are small muscle groups and they don't grow blazing fast.

Maybe you need to switch it up. If you keep doing the same exercises over and over, your muscles will get used to it and stop growing. So, you can change the workouts you do for your biceps and triceps.

So... stop doing double bar curls (whatever that is) for 6 weeks and start doing pull ups, barbell curls, inclined dumb bell curls, cable curls, etc... As long as it is different so it will shock your mucles.

Also, you may need to increase the intensity. Meaning increase the weight, decrease the rest. And try a 4 count on the way down and pull as fast as you can to the top. DO NOT let your arms lock out or rest at the top of a lift either.

[Dmitri]

i dont know i dont really measure them i just look in the mirror at my arms daily and i dont notice any differences

and the double bar bicep curl (sorry i dont know the real name of it) but it is when you sit down and you grab the long weights not the short once i think its called the Barbell Curl but i am not sure

[Caferacer]

In all odds your are overtraining your arms. What are other exercises are you doing? Are you doing pullups, bench or DB press, or any kind of rows?

Overtraining is the reason a lot of people either put arm sets on either back or chest day. Triceps with chest, and biceps with back, since a lot of large compound movements will use them. Try getting rid of the arm day, reducing your sets and doing more compound movements with the isolation work being smaller, and at the end of your workout.

[Steve7]

Dude I have the same problem as you. My arms don't seem to get bigger, but I know that they're strong. I work out chest, shoulders, and abs on Monday. Legs, Back, and Forearms on Wednesday, and Bi's and Tri's on Friday. I do 3 exercises for each with 3 sets of each. Rep range usually first set 12 reps, second set 8 reps, and third set 6 reps. So your saying that I am doing to much? Or that I should change to MOnday workouts being Chest, Tri's, Abs. Wednesday Leg, Shoulder, Forearms. And Friday Back and Biceps?

[Caferacer]

Originally Posted by Steve7

Dude I have the same problem as you. My arms don't seem to get bigger, but I know that they're strong. I work out chest, shoulders, and abs on Monday. Legs, Back, and Forearms on Wednesday, and Bi's and Tri's on Friday. I do 3 exercises for each with 3 sets of each. Rep range usually first set 12 reps, second set 8 reps, and third set 6 reps. So your saying that I am doing to much? Or that I should change to MOnday workouts being Chest, Tri's, Abs. Wednesday Leg, Shoulder, Forearms. And Friday Back and Biceps?

You tell me. Do you think not having more than 3 days between ANY kind of arm work is effective? As it is your arms never have any more than 3 days to heal up since they are used in back and chest movements.

Other then that everything else has been covered already in this thread.

[Daniel141]

Originally Posted by Dmitri

i dont know i dont really measure them i just look in the mirror at my arms daily and i dont notice any differences

and the double bar bicep curl (sorry i dont know the real name of it) but it is when you sit down and you grab the long weights not the short once i think its called the Barbell Curl but i am not sure

Yeah, you aren't going to notice any changes if you just look in the mirror daily. You need to have something to compare to month to month.