Arm Mass?

[JayElliott]

I train with weights primarily for strength (I'm into MMA) on M/W/F with some calisthenics/plyometrics on Tu/Th.....but I would like to add some mass to my frame. I've large, built legs (from biking as a teenager), my chest/back/shoulders are coming along nicely....just can't seem to add any mass to my arms.

My M/W/F routine always begins with a 1-mile LSD (working up to 3 miles in 30m) jog, then nine sets (2 heavy weights with a 6-8 rep range, 1 medium weight with a 10-15 rep range) of the following complex:

*Upper Group 1
*Legs (all low-to-medium weight with high, explosive reps)
*Upper Group 2
*Core

With this routine and schedule, I keep mixing it up (don't want the same workout twice). For example, for Monday, I may plug delts into group one, back into group two, and choose three exercises (out of a list of about five) for each. This way, I hit chest, delts, biceps, triceps, back, and forearms 1x a week, and core/legs 3x a week.

What can I do to get some more mass in my arms?

[maverick]

Can you post some specifics on your weight training?

[JayElliott]

Originally Posted by maverick

Can you post some specifics on your weight training?

Sure.

Here's an example weekly routine to give you an idea...

Monday:

*1-mile jog (going to work up to three miles in under 25 minutes)

*3 sets of the following routine:
Deltoids - Military Presses x8-12
Legs - Presses x12-15
Biceps - EZ Cable Curls x8-12
Core - Crunch Machine x12-15

*3 sets of the following:
Deltoids - Upright Rows x8-12
Legs - Hamstrings x12-15
Biceps - Hammer Curls x8-12
Core - Lateral DB Bends x8-12

*3 sets of the follwing:
Deltoids - Reverse Shrugs x8-12
Legs - Quads x12-15
Biceps - Reverse Curls x8-12
Core - Russian Twists x12-16

For the other days (Wednesday and Friday), I'll throw in back or chest or triceps or forearms in place of delts and biceps, and run the same routine (just different exercises for different muscle groups for each day). I first randomly pick which two muscle groups I want to do on each day (I do core and high-rep legs 3x a week); then I've a list of four-five exercises per muscle group, and I'll pick three of those exercises for each muscle group I'm going to work that day.

[DarkLord]

I see you do high reps for legs which is great as legs DO respond better to higher reps, say between fifteen and twenty reps. As for arms, if you are really wanting to bulk them up I'd go for some pre-exhaust ( isolation i:e concentration curls) and then go for barbell curls, by this time only your biceps will be exhausted and no other major muscles. Please bare in mind that pre-exhaust is a more advanced technique, so if you aren't familiar with it then just best stick with lower reps on barbell or dumbbell curls.

[LiftGirl]

Originally Posted by JayElliott

Sure.

Here's an example weekly routine to give you an idea...

Monday:

*1-mile jog (going to work up to three miles in under 25 minutes)

*3 sets of the following routine:
Deltoids - Military Presses x8-12
Legs - Presses x12-15
Biceps - EZ Cable Curls x8-12
Core - Crunch Machine x12-15

*3 sets of the following:
Deltoids - Upright Rows x8-12
Legs - Hamstrings x12-15
Biceps - Hammer Curls x8-12
Core - Lateral DB Bends x8-12

*3 sets of the follwing:
Deltoids - Reverse Shrugs x8-12
Legs - Quads x12-15
Biceps - Reverse Curls x8-12
Core - Russian Twists x12-16

For the other days (Wednesday and Friday), I'll throw in back or chest or triceps or forearms in place of delts and biceps, and run the same routine (just different exercises for different muscle groups for each day). I first randomly pick which two muscle groups I want to do on each day (I do core and high-rep legs 3x a week); then I've a list of four-five exercises per muscle group, and I'll pick three of those exercises for each muscle group I'm going to work that day.

Your post is a little hard to understand. But to me it looks like you're not doing back at all. Back is the second largest muscle group, and very important for attaining mass, even, believe it or not, in the arms.

It also looks to me like you're doing too much isolation work and not enough compound work. Compound, not isolation exercises, really build mass.

[Todd]

A BIG part of gaining arm mass is FEELING the reps as you do your sets. The weight used is secondary to making sure you can "connect" properly with the muscle...make sure you feel it working hard..not just going thru the motions.

Put added concentration and focus into each rep of each set, and this will boost your intensity automatically. Also, try flexing your biceps after each set you do...this forces more blood into the muscle and increases your pump...which will enable you to increase your mind-to-muscle link...which will equal a more productive workout.

Work on getting a full contraction, squeezing the biceps at the top of each movement and then slowly lowering the weight under control for each rep.

Make sure to use a weight that is not too light, yet not too heavy. If the weight is too light, the intensity will not be there and you'll simply be "going thru the motions" more or less. If the weight is too heavy, then you won't be able to fully contract and "feel" the bicep working like it should be and other body parts will be taking the brunt of the stress (shoulders, etc). There is a fine line.

As well, make sure your nutrition intake is adequate enough to support new muscle growth.

Hope this helps some.

[Maxgain]

Originally Posted by Todd

Also, try flexing your biceps after each set you do...this forces more blood into the muscle and increases your pump...which will enable you to increase your mind-to-muscle link...which will equal a more productive workout.

My problem is I get such a pump training arms it is too sore and I cant go as heavy or do as many reps as I physically could. In between sets It ry to lose the pump so I can do the next set.
My arms have always lagged behind the rest of my body.

Any views?

[Todd]

Originally Posted by Maxgain

My problem is I get such a pump training arms it is too sore and I cant go as heavy or do as many reps as I physically could. In between sets It ry to lose the pump so I can do the next set.
My arms have always lagged behind the rest of my body.

Any views?

I get the same thing too!

If you are going fairly heavy and still getting a pump, that is a GOOD thing. Obviously your mind to muscle link as well as your nutrition is really good. Try taking a little longer break inbetween your sets for arms....and if you can go heavier while still maintaining "feeling your arms work hard", then go for it.

By no means is getting a pump a direct (or sole) indicator of stimulating muscle growth...because one can get a pump while doing super light weights as well, but that does not equate to muscle growth. The trick is to be able to lift heavy using progressive weight and still get a pump.

The pump does mean that tons of blood is getting to the muscle...and in the blood is oxygen, nutrients, etc...all a requirement for optimal muscle contraction, intensity, stimulation and new muscle growth.

Remember though, arm size will only increase if your body weight increases...so strive to increase your lean body mass....do this and your arms will surely follow.

As well, don't forget that TRICEPS are the majority of your arm size, not biceps... big tris = big arms.