So i just started up a deca test cycle and im on week three so its go time and i have the hardest time building up my arms. I guess im happy with my triceps but my damn bis just wont grow. i usually train them with back, i do 3 or 4 back workouts then 3 arm workouts but i dont think its working very well. I usually hit them like this 2 times a week. Do you think that i an over training them or not training them enough. I am thinking about training them more often, like every 3 days or something but only for 2 workouts with heavy weights. Right now i do them twice a week and i go all out on them but again i think i might be over training them. Also, should i work them a different day than my back because i train my back pretty intense so im putting alot of stress on my arms. any help would be a blessing to me!!

I'd try working them seperately for a while. Just train them once a week with around 10-12 sets.

Well your in your 3rd week of the cycle, usually you start noticing things on the 4-5th... I would do biceps and triceps the same day and shock them once a month (doing either drops,negatives,partial reps etc) that way i keep em fresh. Also do a good weight that can give you a full range on your muscle that isn't too heavy.

What does your work out schedule look like? If I'm understanding you correctly your working every body part x2 a week?

I don't have an "arm" day and mine measure about 19" at 215 pounds...The secret is compound movements - bench, deadlift, and squats....Yes, squats.

On deadlift/back day, I only do two sets of light preacher curls to failure as the last lift. After deadlifts, rows, pulldowns, chins (all pulling movements) your bis should be feeling it if you lift with intensity. I could probably do without the preacher curls but it is like icing on the cake after a nice back workout.

On bench day, I follow pressing with a max of two heavy sets of skull crushers with a spotter and a last drop set to failure. I usually get two sets of 10 at 185 and drop set at 135 on this and it hits the tris real nice after all the pushing chest movements.

On squat day, just forget about isolating any upper body muscle. You should be focusing on your legs but your entire body will benefit.

You push yourself to the max on these three lifts and your arms will have no choice but to grow.

Remember, "Arm" day is for nancy lads like upondeez who won't do all their compound movements through the week like they should

Try just having an Arm day. When you work back, you will be using some of your biceps in the movement, so it might be difficult to maximize your biceps. I personally found better results when I dedicated a day to both my triceps and biceps.

You only need to work your arms once a week, and more then that you risk overtraining. So, try dedicating a day a week to them, hit em hard, and let them rest. Try doing some drop sets also.

I have done this routine twice both time i put about a 1.5 inches on each are it is hard to do but if this doesn't work bro i dont' know what will i am one of the hardest gainers i know but it worked. i went from bb guns to RPG's

Oh yeah and don't over do it follow the routine to a tee and i mean to a tee the first time i thought i would be cool and way over loaded only got a inch second time I did it i followed it to a tee and i put 1.75 inches on both arms so follow it hard core bro

this is the work out plus here is the link to check it out bro.

Ultimate pump: pound your arms with the 2 X 4 workout—and grow 2 inches in four weeks | Muscle & Fitness | Find Articles at BNET.com

Bye the way i will be starting it again in about 2.5 weeks

ARM WORKOUT 1
EXERCISE SETS REPS

Dip 2 8-10
Dumbbell French Press 2 8-10
Incline Dumbbell Curl 2 8-10
Cable Concentration Curl 2 8-10

ARM WORKOUT 2
EXERCISE SETS REPS

Barbell Curl 3 8-10
Dumbbell Hammer Curl 2 8-10
Lying Triceps Extension 3 8-10
Straight-Bar Pressdown 2 8-10

ARM WORKOUT 3
EXERCISE SETS REPS

Reverse-Grip Bench Press 2 8-10
Close-Grip Bench Press 2 8-10
Preacher Curl 2 8-10
Standing Cable Curl 2 8-10

ARM WORKOUT 4
EXERCISE SETS REPS

Close-Grip Bench Press (Smith 3 4-6 *
machine)
Triceps Pressdown 3 4-6 **
Seated Barbell Curl 3 4-6 [dagger]
Dumbbell Preacher Curl 3 4-6 **

ARM WORKOUT 5
EXERCISE SETS REPS

One-Arm Reverse-Grip Pressdown 3 10-12
Close-Grip Bench Press 3 6-8 [double dagger]
EZ-Bar Preacher Curl 3 6-8
Dumbbell Curl (down the rack) 4 8-12
[dagger][dagger]

ARM WORKOUT 6
EXERCISE SETS REPS

Cable Concentration Curl 3 10-12
Standing Barbell Curl 3 6-8 [double dagger]
Dumbbell Close-Grip Bench Press 3 6-8
Rope Pressdown 3 8-12
[double dagger]
[double dagger]

* Do two sets with pins set in the top half of the range of motion.
On the third set, remove pins and do full-range reps.
** Choose a weight heavier than that which you can lift for one rep and
have a partner help you force-rep the positive portion of the exercise
while you resist the negative portion on your own. After completing the
third set, strip the weight and rip out as many as you can unassisted.
[dagger] Load a bar with 10-20-plus pounds more than you can lift for
4-6 reps of normal barbell curls. Sit on a flat bench and rest the bar
on your thighs. Using a shoulder-width, underhand grip, curl the weight
toward your shoulders.
[double dagger] On the last set do 6-8 reps, drop the weight 30% and rep
until failure.
[dagger][dagger] Drop the weight by 5-10 pounds each set. Don't rest
between sets.
[double dagger][double dagger] For each set, do 8-12 reps, drop the
weight, rep until failure, and then drop a second time and rep until
failure again.
RELATED ARTICLE: TRAINING Splits

WEEKS 1 + 2

Monday

Chest: 8-10 sets total

Arm Workout 1

Tuesday

Off

Wednesday

Arm Workout 2

Legs: 8-10 sets total

Thursday

Off

Friday

Back: 8-10 sets total

Shoulders: 8-10 sets total

Arm Workout 3

WEEK 3

Monday

Chest: 10-12 sets total

Tuesday

Back: 10-12 sets total

Shoulders: 8-10 sets total

Wednesday

Off

Thursday

Arm Workout 4

Friday

Legs: 10-12 sets total

WEEK 4

Monday

Chest: 10-12 sets total

Tuesday

Back: 10-12 sets total

Shoulders: 8-10 sets total

Wednesday

Arm Workout 5

Thursday

Off

Friday

Legs: 10-12 sets total

Saturday

Arm Workout 6

Do some research on drop set training. This training method is bar far my choice when i need to work on a lagging body part or am trying to improva an area of concern. Your strength gains using this technique will not be good, you may even lose a bit of strength however for true muscle building movements drop sets is superior.

The other secret you can try is the day you work arms and the day following take in an additonal 500 calories and 50 grams of protein. Easy to do, just take an extra shake or meal.

thanks for the info. I think my problem was working them after my back workout so im gunna work them after my chest workout and maybe another time during the week. For this week im setting it up like this. BTW I dont usually go of monday starting the week, i mess with my workouts and i do it over a 7 day span and call it a week.

Day one - Legs- I started with squats, then lunges, then leg press, then extensions both ways and killed my calfs at the end

Day 2- Back- I started with a rowing machine 4 sets- then close grip pull downs 4 sets- then a tbar for 3 sets and ended with the rows where u stand up and hold the bench bar with weight on the end

Day 3- chest- maybe rest- bench, incline, decline flys, dips

day 4- rest or chest

day 5 shoulders- 3 shoulder workouts then 2 or 3 tri workouts

day 6 rest

day 7 start over agin.

I don't get too hung up on the whole week thing, i like to do all my main muscles then incorperate 2 or 3 days of rest i guess per week.

Any modifications to this would be more than helpful

oh yeah and the whole eating thing shouldn't be a problem, preparing food has become a full time job, just when i think i have enough to last me a little while im eating the last chicken breast.