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Everything is coming together pretty good except this arms.. Last time I measured they where 14.5" Just no muscle definition. Thinking about working them out 2 a week Bi/Tri together. Maybe on Mon and Thur. Mon being heavy weight low reps , Thur lighter weight higher reps ... Does this make any sense at all ?? Any other suggestions are greatly appreciated.
I would look at shoulders with regards to arm definition as well....
I have worked arms into a lot of different splits together , and seperated and worked in with other body parts anf multiple times a week without noticing much change between any of them though I did like when I had shoulders 2x week.
What exercises are you using? I prefer 10 reps/ set with arms personally gives me the best results and no more than 3 specific exercise each for me or I start losing ground and over training. I guess ill go take a peek at your log and maybe notice you're missing something that works well for me
You notice your shoulders getting tired during curls and other biceps work?
If so, you can try busting your reps out with your wrist bent to where your knuckles are leaning towards your outside wrist... Stretches the biceps out and takes all the stress away from the shoulder. Saw Ben Paluski talking about it in his mass intentions program and it makes mad sense. I always felt tension on my front delts during curls.
With triceps, busting out close-grip bench presses seems to help with growth like crazy. And mad skull crushers with a spotter to push that heavy shit.
They are smaller muscles too, so limit sets and try focusing on contraction - mind/muscle connection shit.
Could be you need to cut out your arm day entirely... You've got a very good back and chest workout going for you. Haven't seen your shoulder day though... Those days hit your bi's and tri's more than some realize.
I think DC may be right about your shoulder development though. I've had the same issue. Very underdeveloped delts due to years of injury. Makes the arms look smaller and accentuates the fat on the triceps pretty bad lol...
Play around with different things. Never know what your silver bullet to arm growth will be.
21s are awesome (or hell, depends on your outlook)
There are aome tricks to working around hurt shoulders....and preventing more pain...throw in some internal and external rotation exercises as part of your shoulder warm up...light weight's on those...just a itty bitty internal muscle, but it will help with stabilizing the larger outer muscles and keep them healthy