Arms and gains! - UK-Muscle Body Building Community

chesh · 05-03-2006, 08:58 PM

hey guys, ive been working out for 6 months now and have seen some good gains but, im having trouble with my arms, i cant seem to get them to gain much. my current arms workout is:
5 sets of 12 incline dumbbell curls
5 sets of 12 concentration curls
5 sets of 12 pull ups
5 sets of 12 dumbbell push ups behind head
10 sets of 15 dips

i was just wondering how i can make them grow quicker i feel pumped after each session and dont rest for more than about 1 -2 mins, shall i just keep going on the same routine?

Thank, Tom

trickymicky69 · 05-03-2006, 09:24 PM

drop the sets and the reps. keep it to four sets max doing eight reps per set. you need to increase the weight to make yourself grow

chesh · 05-03-2006, 09:29 PM

ok thanks mate

:lift:

crazycacti · 05-03-2006, 10:02 PM

My biceps are exploding with just 2 sets - triceps also with no direct work - just off presses...

imo drop the sets and concentrate on adding a little more weight each week however small

chesh · 06-03-2006, 09:59 AM

so just up the weight and lower the reps and just bust out as much as possible?

crazycacti · 06-03-2006, 05:25 PM

only up the intensity if you know your form is spot on for all exercises....

heavy weight and bad form is a recipe for disaster... and so is not loading up your warmups and acclimitasing yourself to the weight you'll be using for your working set(s)

look at...

http://www.uk-muscle.co.uk/showthrea...highlight=grow

for a sample proven routine

chesh · 06-03-2006, 07:02 PM

thanks mate!

Killerkeane · 06-03-2006, 10:18 PM

Agree with above....however i have found that whenever i am not gaining weight then it is actually my diet. bump up your calorie intake by another 500kcals a day.

Majesticpower · 12-03-2006, 02:36 AM

It would be interesting to see the rest of your routine.

Agree with what’s been said above.

However i personally also like to know what people have tried before and what kind of routines they have been on, this way i believe you can help people more by having more information of what you have responded to and maybe what you have not.

Sometime a few different exercises or implementing of certain techniques within a structured routine can make all the difference and save you from going the long way round.

You will get better with experience, and at 16 your body will respond it just about anything you do with a decent diet.

However do some just some things better then your doing now, and you will grow even more.

MP.

chesh · 12-03-2006, 02:35 PM

ok thanks mate, it has changed recently i was doing 12 rep sets but now currently changing it to 6 reps. but because of my lack on knowledge thats what i was using before. thanks for your help
tom

gunslinga · 12-03-2006, 03:18 PM

Try to work the weight over the full range of motion. Too often you will see people working too heavy and jerking the weight out of the bottom position and catching it at the top. Squeeze the bicep over the full range of motion using every fibre as you go.

meera · 20-03-2006, 10:59 PM

I swear by the arm routine I do. It's from a US friend and it's appropriately named "Armageddon". I got great gains from it and still use its principles at least once every week. I am attaching it as a MS Word Document format for anyone curious about this.

Best wishes peeps!

BIG-UNC · 21-03-2006, 06:22 AM

hello meera gonna give this arm routine ago for a few weeks will let you know results ok..unc

chesh · 21-03-2006, 09:52 AM

Thanks i will use that workout plan see how it goes. Thanks

:love:

meera · 21-03-2006, 09:54 AM

BIG UNC and chesh...I am positive you will be happy with this arm routine...lil ole me did well so I don't see how you bigger peeps won't benefit! Happy growing to yoU!

05-03-2006, 08:58 PM	#1 (permalink)
chesh Tom! Join Date: Mar 2006 Location: biggleswade Posts: 23	Arms and gains! hey guys, ive been working out for 6 months now and have seen some good gains but, im having trouble with my arms, i cant seem to get them to gain much. my current arms workout is: 5 sets of 12 incline dumbbell curls 5 sets of 12 concentration curls 5 sets of 12 pull ups 5 sets of 12 dumbbell push ups behind head 10 sets of 15 dips i was just wondering how i can make them grow quicker i feel pumped after each session and dont rest for more than about 1 -2 mins, shall i just keep going on the same routine? Thank, Tom

05-03-2006, 09:24 PM	#2 (permalink)
trickymicky69 Wondering how people have the time to do all this over-complicating Join Date: Oct 2004 Location: sunnyside up Posts: 1,287	drop the sets and the reps. keep it to four sets max doing eight reps per set. you need to increase the weight to make yourself grow __________________ 'those who look but do not see, go away no wiser than whence they came"

05-03-2006, 09:29 PM	#3 (permalink)
chesh Tom! Join Date: Mar 2006 Location: biggleswade Posts: 23	ok thanks mate :lift: __________________ Tom, Age:16 Weight:160lbs Height:6ft Biceps:13,4/8 inches Waist:31 inches

05-03-2006, 10:02 PM	#4 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	My biceps are exploding with just 2 sets - triceps also with no direct work - just off presses... imo drop the sets and concentrate on adding a little more weight each week however small __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

06-03-2006, 09:59 AM	#5 (permalink)
chesh Tom! Join Date: Mar 2006 Location: biggleswade Posts: 23	so just up the weight and lower the reps and just bust out as much as possible? __________________ Tom, Age:16 Weight:160lbs Height:6ft Biceps:13,4/8 inches Waist:31 inches

06-03-2006, 05:25 PM	#6 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	only up the intensity if you know your form is spot on for all exercises.... heavy weight and bad form is a recipe for disaster... and so is not loading up your warmups and acclimitasing yourself to the weight you'll be using for your working set(s) look at... http://www.uk-muscle.co.uk/showthrea...highlight=grow for a sample proven routine __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

06-03-2006, 07:02 PM	#7 (permalink)
chesh Tom! Join Date: Mar 2006 Location: biggleswade Posts: 23	thanks mate! __________________ Tom, Age:16 Weight:160lbs Height:6ft Biceps:13,4/8 inches Waist:31 inches

06-03-2006, 10:18 PM	#8 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Agree with above....however i have found that whenever i am not gaining weight then it is actually my diet. bump up your calorie intake by another 500kcals a day. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

12-03-2006, 02:36 AM	#9 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	It would be interesting to see the rest of your routine. Agree with what’s been said above. However i personally also like to know what people have tried before and what kind of routines they have been on, this way i believe you can help people more by having more information of what you have responded to and maybe what you have not. Sometime a few different exercises or implementing of certain techniques within a structured routine can make all the difference and save you from going the long way round. You will get better with experience, and at 16 your body will respond it just about anything you do with a decent diet. However do some just some things better then your doing now, and you will grow even more. MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.

12-03-2006, 02:35 PM	#10 (permalink)
chesh Tom! Join Date: Mar 2006 Location: biggleswade Posts: 23	ok thanks mate, it has changed recently i was doing 12 rep sets but now currently changing it to 6 reps. but because of my lack on knowledge thats what i was using before. thanks for your help tom __________________ Tom, Age:16 Weight:160lbs Height:6ft Biceps:13,4/8 inches Waist:31 inches

12-03-2006, 03:18 PM	#11 (permalink)
gunslinga Arms Dealer Join Date: Jan 2006 Location: Dunstable Posts: 6	Train don't lift Try to work the weight over the full range of motion. Too often you will see people working too heavy and jerking the weight out of the bottom position and catching it at the top. Squeeze the bicep over the full range of motion using every fibre as you go.

21-03-2006, 06:22 AM	#13 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	hello meera gonna give this arm routine ago for a few weeks will let you know results ok..unc

21-03-2006, 09:52 AM	#14 (permalink)
chesh Tom! Join Date: Mar 2006 Location: biggleswade Posts: 23	Thanks i will use that workout plan see how it goes. Thanks :love: __________________ Tom, Age:16 Weight:160lbs Height:6ft Biceps:13,4/8 inches Waist:31 inches

21-03-2006, 09:54 AM	#15 (permalink)
meera CEE...mmmmmm Join Date: Feb 2006 Location: London, UK Posts: 299	BIG UNC and chesh...I am positive you will be happy with this arm routine...lil ole me did well so I don't see how you bigger peeps won't benefit! Happy growing to yoU! __________________ Ain't noone in this world like a Bruce....