I got a problem with my arms growing,
everything seems to be growing except them,
i train them once a week with 12 sets per muscle,
can you help?

By joehagy on Tuesday, January 02, 2001 - 01:37 am: Edit

try this. i had the same problem. you need to shock your biceps. what i do now is

-barbell curls- warm up set then 3 sets- 6-8 reps
-preacher curls- 3 sets 6-8 reps, 1 set of forced reps
-hammer curls- 3 sets 6-8reps
-dumbell isolation curls on the preacher bench- 3
sets at 6-8 reps

then after you do that, do 1 set of 21's to burn out your arms. this should shock your arms. continusly mix up these four exercise and dont do them in the same order each week. every other week or every 2 weeks incorporte cable work into your bicep routine. is your biceps lacking or is it your bis and tris both lagging?

my tricep workout is

dips
pushdowns
overhead dumbell extension( 2 handed)
kickbacks
and skullcrushers
i do 3 sets of each and do 6-8. continusly mix these exercises up and dont have the same routine each week. hope this helps. email me with ?

By joehagy on Wednesday, January 03, 2001 - 02:37 am: Edit

also, if you want do hammer cable curls for your biceps instead of hammer dumbell curls like i stated before. you can switch between the 2 every other week. if you do hammer cable curls make sure you really squeeze and contract your muscle. you get such an unbelievable pump using cables. try to incorporate cables in your workout often

By Anonymous ( - 196.34.250.7) on Thursday, January 04, 2001 - 04:29 am: Edit

12 sets for biceps and triceps are way to much. For each muscle do 2 or 3 exercises, 6 sets total.

By joehagy on Friday, January 05, 2001 - 01:58 am: Edit

Anon, not really. too much would be 15-20. my muscles keep growing and i keep getting stronger. this may work for me. you should do these exercise so you can hit all 3 of your tricep heads and 2 bicep heads. but maybe your muscle grow by doing 6 tops. as the old saying goes, " different strokes for different folks."

to dave: the bicep routine i included was the one Kevin Levrone used. im sure he continuosly "shakes up" his workout to continously make his muscles grow as big as they can. the workout i included will shock your biceps and help them grow. like i said, try to incorporate cables into your workout by subsituting it for the isolation curls on the preacher bench or the hammer curls every so often. also mix up the order you do your workout so your muscles dont get use to the same routine

By Dave on Friday, January 05, 2001 - 02:20 am: Edit

Alright thanks for the info,
my triceps are doin alright, but biceps just don't work for me, but I'll just have to try harder with your routine,
thanks yo!

By Dorian ( - 38.26.141.183) on Friday, January 05, 2001 - 04:38 pm: Edit

jOE YOU MUST BE TAKING ROIDS WITH A VOLUME OF WORK LIKE THAT.That is way to much. I know your favorite bodybuilder(who is natural) does this right?Give me a pharmacy and I will do this amount to, but Without I would cut way down. Ps kick backs are useless.Dorian

By fitforlife ( - 208.190.253.127) on Friday, January 05, 2001 - 11:46 pm: Edit

kick backs are for gym bunnies ( girls in tight spandex, I love it when hot girls do kick backs,)

You can really see their Gluteus Maximus :)

By joehagy on Sunday, January 07, 2001 - 01:36 am: Edit

no im not takin roids dorian. i am an all natural bodybuilder and that is something i pride myself on. that is my training routine for biceps and triceps. idont do these on the same day. i do one bodypart a day and train 5-6 days a week. AND YES I GET ALL MY WORKOUTS DONE UNDER A 1 HOUR TIME LIMIT OR VERY CLOSE TO THAT. as for levrone, yes i do like the guy and i know he is not natural. the workouts you see in FLEX are not for the average person. they are workouts that professional bodybuilders use and it is very hard to complete them. i myself sometimes feel like quiting, but i dont because i know that this is what i need to take my "game" to the next level. i will agree with you. you dont have to do this much. but if you want to be a bodybuilder and you have dreams of one day walking on the Mr. O stage, you have to put yourself through some gruling workouts. this is what i am doing. my routines, my training, my dieting,.... they all come from the pros because THEY ARE THE BEST. to be the best, you have to learn from the best. yes i know to get that big and to be able to carry the much mass, you have to take anabolic steroids. i will agree with dorian on one thing. Kickbacks are not neccesary to build overall mass thickness in your triceps. they are used to help define your triceps. thats why they are the only definition tricep exercise in my routine. the rest of my exercises are mass building exercises. you and fit for life are entitled to your opinion. its funny how us three never agree on anything on this message board. i guess like the saying goes, "diff strokes for diff folks."

By joehagy on Sunday, January 07, 2001 - 01:42 am: Edit

this is for dave. hey man. im glad your going to try this method. i would stick with it for atleast 4-6 weeks. you will see some gains pretty quickly if you rest and eat proper and take proper supplimentation( although its not neccesarry). just remember to give it your all in the gym!!! lift big, eat big, BE BIG!!!!! hppe you grow some MAJOR GUNS!!

Joe

By joehagy on Sunday, January 07, 2001 - 01:42 am: Edit

this is for dave. hey man. im glad your going to try this method. i would stick with it for atleast 4-6 weeks. you will see some gains pretty quickly if you rest and eat proper and take proper supplimentation( although its not neccesarry). just remember to give it your all in the gym!!! lift big, eat big, BE BIG!!!!! hppe you grow some MAJOR GUNS!!

Joe

By joehagy on Sunday, January 07, 2001 - 09:58 pm: Edit

hey fit for life, kickbacks arent really for gym bunnies as you say. coleman recently said that a big reason why his triceps looked so good ( although i dont think he should of won) is that he incorportates kickbacks into his workout. alot of top bodybuilders do to get that extra defintion and deep cuts you need. i doubt that ronnie coleman is a "gym bunny".