have problems about my arms.. it doesnt seem to be developing as well as my legs and chest.. my chests are forming really well doing benches but my arms/ biceps are still skinny in comparison.. its not that im obsessed bout my biceps and really want it huge or anything.. i just want it proportioned..


any advice? i only incorporate a concentrated bicep curl and a barbell curl on my routine..

heres what i do by the way:

routinine 1: chest, biceps, triceps and abs

bench press
decline bench press
DB flyes
incline DB press
*concentrated bicep curl
*dumbell curl
tricep extensions
cable pulldown 4 tricep
and some sit-ups


Routine B: Legs, back, shoulders
squats
leg press
calf raises
deadlifts
shoulder press
upright deltoid row
t-bar row
stiff arm pull down
narrow grip cable row

also i used to go 4 time a week: A and B on mon-tues and then thurs-fri
but im currently busy so i just do them m-w-f alternating (is thet ok?)

Disproportional gains probably mean that your routine isn't well balanced. In comparison to how much you do for chest and tris, there's fairly little that uses bis.

Split = ineffective. Go for a push/pull split or an upper/lower split. Or just do full body on alternate days. There's no problem at all with going m-w-f, but if you're doing that I'd recommend you do full body workouts.

my arms grew the best when I devoted a full day to training them.

Did 5 sets of skullcrushers
5 sets of tricep rope

4 sets of DB bicep curls
4 sets of preacher curls
3 sets of hammer curls

And some forearms, I used a wrist rope.


How many sets are you currently doing? you might be burned out by the time you get to your arms... you are doing a lot of work before you get to them.

EDIT: yeah I looked over your routine again, I think that is way too much work in one routine for it to be effective... how long does it take you to do that routine?

You must not be lifting heavy enough.

are you doing compounds or iso work on ur bi's and tri's?

Personaly my arms have grown alot when i stopped being one of thoses ****s who sits in front of the mirrior doing curls and went over and did pull ups with weight and ya know, actually had to try

well, it takes me about 1.5 hours to finish the routine..ummm, way too much work?

RE: about pull-ups, i tried doing them but i can only manage 3 with the third pull having me feel light-headed alredy..

How much weight have you gained since you started?

^^^^^^ Who was that directed to?

To the OP

me? well its my third set of routine (given that i change 'em evry, about 3 months, starting with machines at first and then to free weights..)

ive started a little less than a year ago.. i was underweight... now im 25 lbs, heavier and achieved ideal weight..

again, i still cant do pull-ups well.. i can do only three with the last rep making me feel light-headed..

sometimes that's the case, but just to juxtapose the situation, I get better bicep growth when I focus on a lot of heavy compound back exercises, and minimize the bicep isolation (not fully eliminate it).

the poster will need to try both to see which incites more growth in his body.

Incorporate pull-ups (as was said). After the initial three are completed (when you can no longer do a pull-up), start doing negatives. Focus on going down as slowly as possible (think 10 seconds to a dead hang).

Also, might wanna mix some dips in there with negatives after failure.

I agree with what's been said... The proof is in your routine. When I read it, I think... "this guy is gonna have a big chest with lacking arms."

4 sets of chest exercises and 2 of biceps/triceps. You work your chest twice as much as the rest...this might be the problem.

Switch it up for a while....4 for biceps/triceps 2 for chest...then balance it out maybe...You are working your chest more...it's obvious and it's probably why IMO.

My two cents.

what other bicep exercises do you suggest?

also, whats a "negative"?

Here is an example. Say my one rep max for bench is 315lbs. A negitive would be me putting on like 350lbs and having someone help me lower it down and pull it back up b/c i cant do it by myself.