I have been trying for years to gain muscle in my biceps and triceps, but I have yet to see results. Does anyone know of any good workout routines to help improve my arm size?

Everyone is different, we respond to different types of training etc. I can only tell you what has worked for me. I do no direct bicep work, no curls and other isolation exercises. I do weighted chin ups, heavy barbell rows and deadlifts. The heavy loads from compound movements provided the stimulus for my arms to grow. For triceps I like to use bodyweight movements like close grip press ups etc. I used isolation exercises for years, it is rather ironic that my arms grew after removing the isolation exercises.

AliDee wrote:Compound exercises with increase your arm size dramatically. Compound exercises such as;
- Pull ups
- Skull Crushers
- Dips
- Preacher Curls

They will all increase arm size. Don't forget that your tricep makes up 60% of your arm if you want a big and thick arm.

Do about 10-12 reps and 4 sets of each exercise and you'll notice a difference in a few weeks.

Preacher curls are an isolation exercise for the biceps. I am generally averse to using isolation exercises, but I will not deny there are merits to using the odd isolation movement. Isolation exercises are good for building a mind-muscle connection, and pumping nutrient rich blood into the muscle.

AliDee wrote:Compound exercises with increase your arm size dramatically. Compound exercises such as;
- Pull ups
- Skull Crushers
- Dips
- Preacher Curls

Aren't skull crushers also isolation exercises for the triceps? I don't know about preacher curls like somebody else mentioned, but skull crushers are just like bicep curls for the tricep--an isolation exercise. Correct?

Mixing in the odd isolation move is never a bad idea. It helps keep the muscle alert as the focus goes entirely on that specific part.

For compound movements, I would suggest some of the following...

1) Deadlifts
2) Close grip bench press
3) Pull ups
4) Barbell Row
5) Military Press

These should help in gaining muscle. Although, like I said you should mix in some specific isolated moves in there to keep things fresh.

I follow for the arms the workout of Ronnie Coleman.
It gave me lot of satisfaction in terms of mass and strenght.This is the routine:
One arm cable curls – 4 x 15
Bar cable curls – 4 x 15
Cable crossover curls – 4 x 15

Stefano13 wrote:I follow for the arms the workout of Ronnie Coleman.
It gave me lot of satisfaction in terms of mass and strenght.This is the routine:
One arm cable curls – 4 x 15
Bar cable curls – 4 x 15
Cable crossover curls – 4 x 15

Thanks for the share. I will have to try this out next time I am at the gym.

Jeremy Green wrote:

Stefano13 wrote:I follow for the arms the workout of Ronnie Coleman.
It gave me lot of satisfaction in terms of mass and strenght.This is the routine:
One arm cable curls – 4 x 15
Bar cable curls – 4 x 15
Cable crossover curls – 4 x 15

Thanks for the share. I will have to try this out next time I am at the gym.

12 sets of 15 reps is ridiculous volume, ideal for a steroid user and genetic freak like Ronnie Coleman, but not the average person in the gym. 12 sets of 15 reps is 180 reps. 180 reps for a tiny muscle like the biceps is too much. 30 reps would suffice.

I don't think adding reps and sets to your arm routine will really help past a certain point. Try going very heavy like in a compound (occasionally) on arm excercises like 3-5 reps. If thats what you have been doing switch to 10-15 reps. See if you get any difference.

Another suggestion for arm's workout is do hammer curls, concentration curls, seated dumbell curls, dips and narrow grip bench press for bigger arms. do heavy weight where u can hardly do 10-8-6-4 reps respectiveky increasing weight each time.