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  1. #1
    milen_v is offline New Member
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    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

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Depends on a plethora of things.

  3. #3
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    Heavy and work them until failure and they will grow!!

    Vet@ BigdogBodybuilding
    Vet@ Anabolic Impact

  4. #4
    Hypertrophy's Avatar
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    Quote 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
    Not being a prick. But did you go to school or are you from another country and English is your second or third language??

  5. #5
    bluethunder is offline Anabolic Member
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    What is your current bi/tri workout consist of now??

  6. #6
    Hypertrophy's Avatar
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    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.

  7. #7
    biglouie250's Avatar
    biglouie250 is offline Anabolic Member
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    Quote 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??

  8. #8
    bluethunder is offline Anabolic Member
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    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..

  9. #9
    Hypertrophy's Avatar
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    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!!!

  10. #10
    Darkness's Avatar
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    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!

  11. #11
    ImmmtheIceman's Avatar
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    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.

  12. #12
    znak's Avatar
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    Quote 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!
    Amen

  13. #13
    GoingBiG's Avatar
    GoingBiG is offline Junior Member
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    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...

  14. #14
    IronReload04's Avatar
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    Quote 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
    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.

  15. #15
    IronReload04's Avatar
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    Quote 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
    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.

  16. #16
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote 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...
    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

  17. #17
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    i would train tri's more then bi's....they make up about 75% of your arm

  18. #18
    anabolicwannabe is offline Associate Member
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    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).

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