I was hoping to get advice on my arm training program. I am 56y/o, been training for 6 years. I have made a lot of mistakes in training, but since researching and reading the information provided from this site and others I have been able to make slow, but steady progress. I only have one area that just does not seem to want to respond-my arms. I was doing a lot of work for arms (5-6 ex.per part), but have changed this to three exercises each week for bi's and tri's: CGBP, Sk Crushers, Dips, BB curls, DB curls, Ham curls. Am I still doing to much because I really work my back and chest very hard? Or should I do more arm work than what I am doing? Appreciate any advice.

Never stop, never quite----ever!

Try giving arms there own day in the gym, you will find out that your stronger when you dont training something like chest and tris together. Your tris will be alot stronger when they dont do chest the same day you train them. Something like this could help.

There are alot of contibuting factors as to why a certain body part is not growing or responding the way you would like it too.

1. Sometimes we tend to get into the same routine over and over again. The muscles tend to remember this movement and therefore get very comfortable with it. Hence we need to mix up out routines. Shock the muscle so to speak. I like to approach the subject this way. I magine each muscle group has it's own brain. You get into the gym and hit the group again. Well in this case, your arms. The arm brain is saying, " oh boy here we go again, yup 2 warm up sets. Oh not the slow pyramid again. We're ready for this. Strong enough already" So next time you go in and do 3 warm up sets. And go right to your max for 3 more sets. Well they are not used to this. Not ready at all for that. So now you got them thinkin." Holy shit, I wasn't ready for that." We better get ready for that next time." Now it starts to grow. I know that sounds silly, but it's a great way to think about it.

2. Diet is very important and well as water intake

3. Supplementation. What are you taking as far as vit's and what not.

4. Gear. What type of cycles are we talking about. If any. Keep in mind at 56 alot of your natural substances have slowed or stopped completely. test levels are almost nil, GH, what's that. Both very important for muscle growth and recovery. Throw in some stats and experience and let some of these great guys throw something together fo ya.

5. And I think one of the most important is State of mind. Keep your head up. Stay possitive and forget all that stressful shit. Stress will kill you ability to grow.

OK, I'm done ranting. Hope it helps a little.

Bump to kenpolifter change things up never stay the same, eat right, maybe throw some straight bar, or s-bar preacher curls, cable curls, rope hammer curls, cable pressdowns overhead extensions, 1 arm dumbell extensions, cable or dumbell kickbacks, you should use cables as well because you tend to cheat with dumbells or bar movements, and cables are a lot smoother, also watch other guys in the gym and look at the different movements they make then you can add some of theirs or just ask them what they are doing if it looks like it is working.

later

sgammons

Thanks fz1, kenpolifter, & sgammons for the advice. Here some history. I have dabbled in weight training for many years. It is the last 6 or so years that I really decided to devote my life to being serious about my training. I have a ton of mistakes which caused serious shoulder injuries that ended in surgery. I have focused on researched, studying and training as much as can. It will be a life style that I will never abandon. I have been on one cycle and that was last April: 350mg-Enth, 250mg Deca. for ten wks. Had great results but my liver was very sensitive. Blood test showed minor elevations, but I felt discomfort for a number of wks after. I hope that someone might be able to suggest alternatives, but if not I always have food, vits/min, protein and other less toxic supps. I will chnage my routines regularly and turn to a arms day and hopefully that will do the trick. I eat pretty clean most of time and drink plenty of water. As for my age and test/Gh levels being low what can I do to elevate other than maybe low dosages of gear, or mybe prohorm. etc. Thanks for the advice it is very much appreciated.

Thanks fz1, kenpolifter, & sgammons for the advice. Here some history. I have dabbled in weight training for many years. It is the last 6 or so years that I really decided to devote my life to being serious about my training. I have a ton of mistakes which caused serious shoulder injuries that ended in surgery. I have focused on researched, studying and training as much as can. It will be a life style that I will never abandon. I have been on one cycle and that was last April: 350mg-Enth, 250mg Deca. for ten wks. Had great results but my liver was very sensitive. Blood test showed minor elevations, but I felt discomfort for a number of wks after. I hope that someone might be able to suggest alternatives, but if not I always have food, vits/min, protein and other less toxic supps. I will chnage my routines regularly and turn to a arms day and hopefully that will do the trick. I eat pretty clean most of time and drink plenty of water. As for my age and test/Gh levels being low what can I do to elevate other than maybe low dosages of gear, or mybe prohorm. etc. Thanks for the advice it is very much appreciated.

liv 52, milk thistle, and/or crandberry extract may help ur liver my bro

Bump for all the good info here. I think a lot of guys have that arm problem, or think they do, any way what I have found is that the basic movement for arms are barbell curls and tri extensions, I have an old triceps bar that has worked wonders, in addition changing up the movements has worked well, I will do 3x10 bb curl for a while then switch to 1x10 bb curl, 1x10 alternate db curls, 1x10 db isolation curl (leaving the arm free) of course super setting the tris also helps. Sometimes it gets down to genes, some people just dont have big bi muscles. Just my thoughts.