Biceps and triceps help

My biceps and triceps its too smal,more or litle sets its better for optimum grow,and how frequently must be treining in a mont for optimum grow???


Thanks

Depends on a plethora of things.

Heavy and work them until failure and they will grow!!

Vet@ BigdogBodybuilding
Vet@ Anabolic Impact

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Originally Posted by milen_v

My biceps and triceps its too smal,more or litle sets its better for optimum grow,and how frequently must be treining in a mont for optimum grow???


Thanks

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Not being a prick. But did you go to school or are you from another country and English is your second or third language??

What is your current bi/tri workout consist of now??

Go with 6-9 sets, depends if you train them by themselves or with back/chest.
Stick with a 12,10,8 rep scheme, then try a 8,6,4 (variation)
Hit them once a week, or about 4 times per month.

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Originally Posted by Hypertrophy

Not being a prick. But did you go to school or are you from another country and English is your second or third language??

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:laughing:

I agree somewhat what hyper said EXCEPT 4 times a month. Although its true you can overtrain the bi's they are a small muscle so they also recuperate quicker. Since they are lagging you need to hit them twice a wk IMO. I also am a big fan of bi's & tri's same day..

I was making reference to once a week, being that comes out to around 4 times a month. Hitting them twice a week is no problem. Just keep an eye on recovery. Remember they taking a beating when hitting back and chest also.
I am a big fan of bi/tri day also. Get those guns PUMPED!!!

To put mass on arms these are the best for me, heavy dips, skull crushes on decline, for the biceps, also heavy hammer curls, and dumble and barbel curls, always less tham 10 reps, if you feel you can do more, its not heavy enough!

I used to train bis three times per week but that hurt me more than it helped. i do it once a week now, usually real heavy and until failure.

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Originally Posted by Darkness

To put mass on arms these are the best for me, heavy dips, skull crushes on decline, for the biceps, also heavy hammer curls, and dumble and barbel curls, always less tham 10 reps, if you feel you can do more, its not heavy enough!

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Amen

I disagree.. Failure is not an option!! Hit your biceps and triceps twice a week 1-2 reps from failure.. Do lower and lower reps every week and do more sets...

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Originally Posted by milen_v

My biceps and triceps its too smal,more or litle sets its better for optimum grow,and how frequently must be treining in a mont for optimum grow???


Thanks

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sounds like you need to increase, your bench, increase your b.b row, and increase your squat! you need to have big lifts in those to get big lifts in arm excersizes.

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Originally Posted by milen_v

My biceps and triceps its too smal,more or litle sets its better for optimum grow,and how frequently must be treining in a mont for optimum grow???


Thanks

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sounds like you need to increase, your bench, increase your b.b row, and increase your squat! you need to have big lifts in those to get big lifts in arm excersizes.

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Originally Posted by GoingBiG

I disagree.. Failure is not an option!! Hit your biceps and triceps twice a week 1-2 reps from failure.. Do lower and lower reps every week and do more sets...

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No NO i disagree. muscles need to go to failure to be overloaded. 1-2 reps away from failure just wont cut it because it aint heavy enough

i would train tri's more then bi's....they make up about 75% of your arm

sometimes it's just genetics. :) i've got huge triceps but tiny biceps lol. can't really remedy. you've just got some better bodyparts than other (part of your own body).