please help Iron horse!!

This is probably every second question in the workout section, but here it is again anyway.

I train religiously, everything is growing nicely, BUT, my bi's and tri's.

my forarms grow like never before, but my tri's and bi's are making no progress.

bi's: dumbell curls, ez-curl bar curls, cable curls.

tri's: close handed bench, skull crushers, wide grip pull downs.

there's more exercises, but those are the main I use. nothing to fancy.


when I work biceps, I feel like my forarms get a way better pump then my upper arms. I try focusing on form as well..

any comments or suggestions? its the only part I struggle with. :(

:unsure:

i use to get that it was like they almost were beeing overtrained or so,u need to keep it short and sweet,take a weeks off of doing biceps,then u shoulld get the pump again.

interesting. hmm, I also thought maybe Im straining the forarms to much?

try to not gripp the bar too tight loosen it up that should take care of the forearm pump.

fuck, that makes so much sense!



thanks bro!

Compound movements will do more for developing your arms than any combination of isolation movements. Also it will be in your best interest to group corresponding muscle groups together (ie: back/biceps) to allow sufficient recovery and optimal performance in the gym.

Go heavy, but be strick. Keep your wrists locked and dont' allow them to move. At first concentrate on big movements such as straight bar curls, etc, then go down to more refined movements like one arm dumbell preacher curls.

Do you superset bis & tris? If not, then thats what I'd try.
I'd also throw in some concentration curls for a downset. That pumps me everytime