This has been getting me down for a while, I think I have problems with my arms :( I'm trying to gain some muscle mass but it's pretty tough going.

My biceps don't seem to be developing as fast as my leg and chest muscles. My chest seems to be forming pretty well I've been doing benches as much as possible but in comparison to my chest and legs, my arms are still skinny. I really don't want huge biceps, I'm not obsessed about it but I wanna college football and need to have a proportioned body.

My routine so far only includes a small concentrated bicep curl and barbell curl. I haven't worked with weights that much in the past so please, any advice?!?

Sorry - here's what I do by the way (started a while ago)

Routine 1
- tricep extensions
- bench press (not so lucky with it!!)
- incline DB press
- cable pulldown for my triceps
- dumbell curl
- some sit ups in sets of 20
- concentrated bicep curl

Routine 2
- deadlifts
- t bar row
- calf raises
- squats
- stiff arm pull down
- narrow grip cable row
- shoulder press
- upright deltoid row

I also used to go to the gym about 4 times a week doing routine 1 and 2 on Mondays, Tuesdays, Thursdays and Fridays. I'm currently too busy, I've a job so I work night shifts but now it's summer I want to get back into the gym whenever possible, mornings would work good. Since I'm busy I just do the routines alternating.

Is that ok? Any advice for tips please?

Your routine doesn't sound balanced = your disproportional muscle gain!

The split is ineffective, instead opt for a push or pull split or an upper or lower split - or full body on alternate days. Aternatively you could focus on one part of your body per gym session, it works for me.

There are no problems with going on Mon/Tues/Weds but if you're gonna do that I'd recommend full body workouts instead.

^ Yeah I agree.

My arms only grew their best when I devoted an entire session to them.

I did:

- 5 sets of skull crushers
- 5 sets of tricep rope
- 4 sets of preacher curls
- 3 sets of hammer curls
- 4 sets of DB bicep curls
- some forearms with a wrist rope

How many sets are you doing at the minute? There's the possibility that by the time you get to your arms you might be too tired, you are doing a lot of work before you get to your arms. You seem like you're doing way too much work in one routine for it too be that effective. How long does your routine take you to do? You must not be lifting heavy enough weights..

I find that I get more bicep development out of doing some of the rows and pulls, such as bent over barbell rows and chinups. The actual arm work gives you a good pump but make those secondary to the big/compound (multiple joints and muscles simulataneously) movements.

I find there are basically 2 standard protocols for training splits: body part splits, and whole body push/pull splits. Another method that many people swear by is the Rippetoe's 5x5 method, which there is a variation tailored specifically for beginners.

An example body part split could be:
Monday: Chest/back
Wednesday: Legs
Friday: Shoulders/biceps/triceps

Then you get variations where some people like to have Chest and triceps in one session and back/biceps in one session. There are arguments for all of them based on opposing planes of movements, but each is striving for balance in muscular forces/planes of movement.

Then you need to determine goals such as size/strength and how you align your nutrition with that goal.

In summary, I recommend finding someone who is qualified (like Dr. Houser) and working with that person to put together a personalized, comprehensive plan that you establish confidence in.

Aconite - 06 July 2008 10:07 AM

^ Yeah I agree.

My arms only grew their best when I devoted an entire session to them.

I did:

- 5 sets of skull crushers
- 5 sets of tricep rope
- 4 sets of preacher curls
- 3 sets of hammer curls
- 4 sets of DB bicep curls
- some forearms with a wrist rope

How many sets are you doing at the minute? There's the possibility that by the time you get to your arms you might be too tired, you are doing a lot of work before you get to your arms. You seem like you're doing way too much work in one routine for it too be that effective. How long does your routine take you to do? You must not be lifting heavy enough weights..

Seems like this could be Volume Overload 10 sets Tris/11 Sets Biceps depending on what your chest/shoulder exercises and back exercises look like volume wise as you will most likely hit these smaller muscles as you perform the larger muscle lifts

Here are come biceps and chest exercise you can do. Bicep exercises are chin-ups (or pull-ups or whatever you call it), bicep curls( palms up with a pair of dumbbells or a barbell) and hammer curls. Chest muscle exercises are bench press (machine aided or free weights), push-ups and dips.