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  1. #1
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    Default Not a Newbie But Need Help With Arms

    When I used to lift a few years ago I had pretty decent arms for my size now, I fell out of training and now I am struggling with them, they went from my best body part to my worst, My chest, back, legs everything is responding really well but my arms are just not improving. I was doing 5x5 Bi's and 5x5's Tri's on the same day example 5 sets each of db curls, hammer curls, preachers, machine, and reverse curls, and 5 sets of dips, cable press downs, rope extensions, overhead extensions, and skullcrushers. Nothing was really improving so I took the advice to trim down what I was doing "less is more" so I have been doing 3x5's now instead and doing Bi's at the end of back and tri's at the end of chest, I still am getting nowhere. As I said everything else is improving except arms, any advice? Should I do 2x's a week 5x5?

  2. #2
    RX MEMBER telkins92's Avatar
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    For lagging body parts I've used a higher volume method now I can't sit there and tell you how many sets/reps to do because I don't know your body but try and focus on slowing down the eccentric portion of your tricep movements and really turning your pinky up and squeezing those bicep movements. Use cables/machines to end your workouts for a more concentrates controlled movement. Slow it down and if needed lower your weight and really work on getting the feel for those muscle fibers again. This helped me extremely especially on creating bigger pumps. I do very low volume of triceps after back and biceps after chest and then later in the week dedicate a day to arms. Assuming you are natural and are eating well that much arm training may be too much. I personally would just so arms once a week, they should get thicker from heavy rows and pressing movements anyway. Hope you find something that works man!

  3. #3
    RX MEMBER liftw8t's Avatar
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    I have had much trouble with my arms as well. They get strong extremely fast so I would do the heavy weight low rep approach and they never grow. I think partially due to heavy back training and chest training, once I switched to lighter weight more squeezes and volume and they started growing and responding better.

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  4. #4
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    Thanks for the tips

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