Arm Girth and Bicep Strength

[chadsmash]

I've been having trouble increasing my arm girth and bicep strength. My tricep strength has increased greatly but for some reason my biceps do not want to grow in size or strength.

I been doingg P/RR/S for about 2 months now, well its been more like p/p/p/rr/rr/rr/p/p/r/r/s. I just started my first shock week.

I looked back at my workout logs from dec 2008 and i was hammer curling 40lb DB 8-10 times each arm. Currently am still only doind 40's roughly 10 times and i try to move up in weight using 50's 5-6 times each arm. preacher curls have increased slightly also but nothign huge.

My triceps have gotten alot stronger but seem not to have gotten much bigger in size either.

Any suggestions on some things to do?

[The One]

How many times per week are you training them?
What is your bodypart split?
Can you list a typical arm workout?

[chadsmash]

i train them kind of twice a week, normal split is

chest/small tri
back/small bi
legs/shoulders
bi/tri
core/cardio

i work in abs and small cardio (10-15 min) most days

sometimes the arrangement of days gets swapped around depending on work and such

arm days vary, my last arm day went like this:

Hammer db curl 30x5, 40x10, 45x7, 50x5
Preacher curl ~95lbs(35s+bar)x10, x8, x7(failed)
sitting cable curl (hammer strength machine on 60) x15, x 15, x15
nosebreaker ~95lbs x10, ~115x8,x8
V bar push downs - used hammer strength moving cable arm crossover machine with both arms tied together and each side set 50 x10, 60x10 , 60x10)
Seated single arm cable pull down - hammer stength machine, 70x 15, 75x12, 75x12

then i did a small burn out doing 2 hand hammer curls with rope on a cable machine

[The One]

Before trying anything else I would suggest you dropping out the small bi/tri workouts and stay with just once per week training.

[bgben3]

I agree with Eric, I only train each body part once a week. It works great for me. Also keep in mind that size and strength does not come over night. If I put on a 1/2 inch in size on my arms in a year that is huge gains for me. My arms have only grown about an inch in total size in the last 2 to 3 years, but the muscle definition has increased tremendously. So even though they only gained an inch they look like they have gained 3.

[chadsmash]

Ok ill stop the small arm workouts and see how that goes.. I suppose for girth it is kind of hard because i still don't have super lean arms. Cutting down is probably going to cut girth down. As for strength.. should I worry too much about the amount of weight I am doing on just curls? As for total body strength and back/rowing strength, that has increased alot.

[Blade]

"I been doingg P/RR/S for about 2 months now, well its been more like p/p/p/rr/rr/rr/p/p/r/r/s. I just started my first shock week. "

You may want to go back to the basics of P/RR/S as its true formula.

One system that worked for me was P/RR/S/RR/P and I saw more gains that way. Like they said before, take out the small bi/tri workouts and hit once a week.

[The One]

Apr 15, 2010 9:42:36 GMT -5 chadsmash said:

Ok ill stop the small arm workouts and see how that goes.. I suppose for girth it is kind of hard because i still don't have super lean arms. Cutting down is probably going to cut girth down. As for strength.. should I worry too much about the amount of weight I am doing on just curls? As for total body strength and back/rowing strength, that has increased alot.

Your arms may very well get bigger and stronger from LESS work. Remember, recovery is a necessary component of growth/strength increases...so if you are not recovering from each workout nothing will happen, and you can even go backwards.