I know, I used to be there myself. My biceps workout? 5 sets of bar curls, some preachers, some 1-arm concentration curls or maybe hammers, finish up with 21s… and then triceps. Close-grip bench, cable press down, skull crushers, 1-arm dumbbell extensions, dips….
It’s a hard cycle to break out of. Arms are fun. They pump up real nice, get that tight, hard feeling, maybe a bulging vein or two. They get a bit bigger, but for freak’s sake as much as you’re working them, they should be HUGE! Right?
Want bigger arms? Stop training them. Sounds scary doesn’t it? Especially to that arm freak who dedicates a whole day to blasting his guns.
You know what I do for arms? At the end of every workout, I do two sets of chins and two sets of dips. Every now and then, maybe once a week, I’ll add in some preachers or do some extensions on the triceps machine. And they’re the same size now as they were when I was blasting them in isolation 2 hours a week.
See, in real life, arms rarely work in isolation. They’re almost always part of a bigger movement. That means whenever you do bench press, or rows, or pullups, or pretty much any other upper body exercise, your arms are getting worked.
And you go out and dedicate a whole day to them. Overtrained, my friend, that’s what your arms are.
Don’t be a chickenshit. Stop training arms and see what happens. Just for a couple of months.
You’ll be surprised at the results.
This goes with the caveat that you’re already doing compound lifts that work the arms: bench press, dips, military press, front rows, bent over rows, clean to press, power cleans, pull ups, chin ups, push ups….
And if you aren’t, why not?