This entry was posted by roger ( email address confidential ) on Tuesday, November 13th, 2007 at 12:14 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed.
strong small arms
For some reason my arms are smaller than they should be and i dont get.im not a skinny scrawny guy either, the rest of my body is big but its just my arms that look smaller than they should be.I work out daily and im in fact quite stronger than alot of my friends who look bigger than me.My chest is even big and solid but for some reason my arms just arnt that big.
Is there a certain workout I can do to make my arms bigger,im not worried about strength(because I already got that) but just increasing my arm size because it looks weird.
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November 20th, 2007 at 12:10 pm
Firstly mmake sure you are not training them too often once a week. Twice maximum if they are your weak point.Unless of course you have the genetics of a super hero.
Remember the bicep brachii is a small muscle and will breakdown or get damaged easy by overtraining. Like any other body part if you are looking for mass, get in train it hard and get out. Train to a point where you can do no more, rest and eat well before traing them again.
Try, the following….. this work out hits the bicep head from 3 points.
Standing cable curl (keep your elbows tucked in & steady)
warm up reps. rest
pick a weight to do 25 reps (this is known as pre exhausting, really gets the blood flowing. rest
4 reps
8 reps
15 reps ( as a drop set (no rest))done
Seated decline dumbell curl ( suplinate the wrist)
3 sets 8 - 12 reps. done
Ez bar curl or preacher curl
1 set 8 -12
4 reps
8 reps
15 reps ( as a drop set (no rest))done
best of luck mate…..
November 20th, 2007 at 5:52 pm
Definatley sounds like over training. Strength but no size. As aaron said once a week is more than enough. The rest is what lets the muscle grow, the biceps get worked when doing other exercises. Training them say three or four times a week is actually doing more harm than good. Rest, rest, rest mate.