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|Kecaldesian private msg quote post Address this user|
|I've been rocking 15's for quite some time now and they are starting to fall behind. Would love to hear any input specially if you've had a hard time growing your arms in the past.
For triceps I currently do 3 sets of weighted dips(last set drop set to failure), 3 sets of over head tricep extension with v rope, 3 sets of tricep push downs on cable machine. Reps between 6-12.
For biceps I do 4 sets hammer curls, 4 sets of preacher curl machine. Reps between 8-12.
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|csizemore21 private msg quote post Address this user|
|I had this same problem then I incorporated more volume and burn sets and arms are growing quickly|
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|SOLARSUPLEX private msg quote post Address this user|
|Make sure you're eating enough. Nothing's gonna grow on a starvation diet.
Otherwise I like super setting and drop setting arms. I rarely ever do them tbh. Prefer the compounds then maybe toss in some triceps afterwards.
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|Beans private msg quote post Address this user|
|How many times a week are you working them?
And I'd replace the hammer curls for regular curls.
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|eknight private msg quote post Address this user|
Originally Posted by Beans
Even better- try these:
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|Bucky private msg quote post Address this user|
|here's what I run for arms, done once a week and during the week when your arms will have at least two days to recover before any push/pull workouts.
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