help bring up arms!

[Bigstiffler]

ok so heres the deal i'm 21 i weighed 218lbs at 12%bf and i'm 5'9". i'm gettin ready to compete and my arms lagging behind big time. my chest, back, and shoulders overtake my arms and make them look smaller than they are! my thighs are great coming up from when i neglected when i 1st started lifting when i was 17 til i was 19. but calves r little small but are trained eod to bring them up. here's some of my measurments
chest 53.5"
waist 37"
thighs (6inches above the knee) 25"
arms 17.5"
calves 16"
all were taken cold after my day off of training.
i think its more a genetic thing with the small arm and calves cause no1 in my family has them but they all have broad shoulders.
any suggestions to help bring the arms up will be apprciated!

my training split is
monday: chest, biceps, calves
tuesday: back, triceps, lower abs
wendesday: calves, abs, obliques, forearms,
thursday: off
friday: shoulders, traps, calves
saturday: legs

[kaberle_15]

I got the best size when I trained arms together on one day and I did plenty of drop sets and supersets.

[Bigstiffler]

could i keep my routine and do them on thursday 2gether for an extra workout?

[kaberle_15]

While you train back and chest your bis' and tri's are being worked and you do them on top of that so adding another day of arms on thursday would be overkill imo, your muscles wouldn't really get the appropriate rest they need and that's when they grow. How long have you been doing this current split?

[Bigstiffler]

just started about 2weeks ago for a change. my old 1 was
mon-chest
tues-back
wednesday-legs
thursday off
friday-arms
saturday-shoulders

[CONsis10c]

While you train back and chest your bis' and tri's are being worked and you do them on top of that so adding another day of arms on thursday would be overkill imo, your muscles wouldn't really get the appropriate rest they need and that's when they grow. How long have you been doing this current split?

what if you wait a day or two and your arms are not sore ne more. or the question could be even if your muscles aren't sore ne more could they still be recovering????

[jimmyinkedup]

ok so heres the deal i'm 21 i weighed 218lbs at 12%bf and i'm 5'9". i'm gettin ready to compete and my arms lagging behind big time. my chest, back, and shoulders overtake my arms and make them look smaller than they are! my thighs are great coming up from when i neglected when i 1st started lifting when i was 17 til i was 19. but calves r little small but are trained eod to bring them up. here's some of my measurments
chest 53.5"
waist 37"
thighs (6inches above the knee) 25"
arms 17.5"
calves 16"
all were taken cold after my day off of training.
i think its more a genetic thing with the small arm and calves cause no1 in my family has them but they all have broad shoulders.
any suggestions to help bring the arms up will be apprciated!

my training split is
monday: chest, biceps, calves
tuesday: back, triceps, lower abs
wendesday: calves, abs, obliques, forearms,
thursday: off
friday: shoulders, traps, calves
saturday: legs

Just a possibility - put calves,abs,obliques,forearms on tues - move back,tris,lower abs to wed. Hitting bis monday and back tues might be really breaking bis down. Might help ..dunno. What are you doing set / rep wise? maybe also switch up that protocol (prob only on bis cause they are lagging) Some do well heavy/6 reps set others need 10-12 reps for bis.

[Ronnie Rowland]

First, I would do only straight sets. My arms measure 21 inches right now and have been up to 22 inches. Heavy weights in great form with periods of reloading (high volume) and deloading (low volume) is the answer. From there it's going to be your genetics that dictates how big those arms will grow..

And like someone else just stated-do not train back the day after biceps. Heavy back work breaks down the biceps!