[quote]Chris Colucci wrote:
Before I would do barbell curls (4x 6-8) and incline DB curls or hammer curls (3 x 10-12).[/quote]
Is that the only work for biceps you were doing? I’m guessing you were doing it at the end of the “pull” day, right after your back work, correct?
What triceps work do you do?
[quote]My goals are to gain muscle and I have been using a push/pull/legs/rest split with good success.
I have progressed really well with the major compound lifts (bench,MP,dead,squat), but there has been little or no progession in strength when it comes to my biceps and triceps.[/quote]
“Good success” needs to be defined, especially relative to your goal of gaining muscle.
In the last three months, how has your bodyweight changed?
In the last three months, how has your strength improved in the squat, deadlift, bench, military press, barbell curl, and triceps extension (or pressdown)?
After two years, it might be worth using a different split for a few months. Especially if your arms aren’t getting the focus that you want to give them, wouldn’t it make sense to spend some time with a dedicated arm day each week?
There have been tons of articles about arm training, advising all sorts of sets, reps, exercises, and frequency. Read a few and see what you can absorb. For example:
Curling isn’t necessarily the only way to target the biceps, but if you want bigger and stronger arms, curling is the best way.
“What I’m saying, and what Hoffman, Poliquin, and plenty of other coaches are saying, is that in order to get your arm size into the high teens (or upwards of 45cm for my Euro brothers), you’ve got to be doing specific biceps and triceps work in addition to putting plenty of time and energy into squats, deadlifts, and other big exercises.
To build significantly bigger arms than you’ve got right now, you need to build a larger complete body, and the fastest path there requires a training plan that gives plenty of attention to the big lifts while also giving some attention to direct arm work, not the other way around.”
Thanks for the responses. Yes, biceps work would be done at the end of my Pull day, after 4 sets of deadlifts, rows and either pull-ups or lat pulldowns.
Triceps work is at the end of my Push day. 4 Sets of close-grip bench, and 3 sets of either frech press or dumbell overhead extensions.
I’m in my mid 30s now, and I lifted all throughout high school and college. Just now started back again. I have gained 18 pounds and my waist size on my pants is still about the same. All my friends, family, girlfriends etc have commented that I’m in “great shape”, but to the standards here, I’m a beginner. I have increased the weight from 55-120 lbs in my big 4 lifts, so I think I have been pretty successful. Most of my progress was made in my first year though.
I have changed my program(s) several times, but have stuck with my current one for almost a year. The more I think about it, maybe the problem has to do more with my form when it comes to the heavier curls(i.e. slow negatives, squeeze the bar, hold the conctration). I think I’m so concerned about moving the weight, I just hoist it up there.
It just gets me confused sometimes since the one common theme seems to be progression… but then I see really big, experienced guys who don’t care about how much weight they move. Do you have to progress to a certain level, and then the game changes??