|
well something that worked for me to gain size was actualy not focusing on those specific muscle groups. I am not a trainer I am just giving you what worked for me.
As Im sure you probably know contrary to every movie youve seen or pose people do in the gym, 2/3 of your arm size is actually your triceps.
1. Focus on heavy lifts such as the bench press (close grip). Primary muscles used are the pectorals but it puts great stress on the tris. This way you actually put more force on the tris to work than just tri excersises alone.
2. Same for you Bis focus on heavy rows ( t-bar row) this also allows for you to lift much more weight than bis alone. Remeber to squeeze at the top and get that blood flowing.
3. At this point you arms are quite tired but not to failure yet because they had help from the bigger muscle groups. Super set isolation moves (i.e. rope pull down to rope curl) no rest in between.
Im positive this will work If this does not get you past your plateau Ill give you a dollar.
Good Luck post results with watever you do.
|