biceps and triceps.

[trainhrdrthnu]

these are BOTH really HARD to grow on me, because of my genetics? idk maybe my training? i hit them really hard, i do

sunday: shoulders/traps/triceps 10 sets for triceps here
monday: legs/biceps 10 sets for biceps here
tuesday: off
wednesday: chest/triceps 3 sets for triceps here.
thursday:back/biceps and 4 sets for biceps here.

[UberSteroids]

What exactly are you doing? Show us what kind of exercises and reps you are performing.

[GT2]

13 sets of triceps, and 14 sets of biceps EVERY week!?

No wonder you're not growing. You're not giving those muscles any time to grow!

Why not change your split to...

Monday - Back and forearms
Tuesday - Shoulders and triceps
Wednesday - Rest (cardio)
Thursday - Legs
Friday - Chest and Biceps

Try 6-9 sets for both bi's and tri's ONCE per week.

Also, post up the exercises you are doing.

[SVTmuscle]

Definitely drop the biceps down to once a week, and I wouldn't say 13 sets of Tricep's is so much because it's a much larger part of your arm, 13 sets is just 4 exercises @ 3 sets each... Skull Crushers, Close Grip Bench, Straight bar pushdown, and rope pushdown is a good combo!

[GT2]

Definitely drop the biceps down to once a week, and I wouldn't say 13 sets of Tricep's is so much because it's a much larger part of your arm, 13 sets is just 4 exercises @ 3 sets each... Skull Crushers, Close Grip Bench, Straight bar pushdown, and rope pushdown is a good combo!

I would substitute one of those for weighted dips

[AdamGH]

I would substitute one of those for weighted dips

nothing beats the pump of some weighted dips!