Need advice on Arm training

Hi all!

I have been weight training seriously for about 2 months now after doing it on an off for a couple of years. Over this time I have been doing full body work outs 3-4 times a week for about 1 1/2 - 2hours. I have been getting really enthusiastic about my training but i am seeing more gain in some areas than others and i think this is making me look out of preportion :S

I am thinking about switching from fully body workouts to training different muscle groups each day which would allow me to fit my training in with my cycling training and concentrate on each muscle set. I was wondering weather doing 1 day a week training my arms using 3 sets of hammer curls, seated dumbbell curls, alternate standing dumbbell curls and barbell curls would be enough to allow me to gain, this is only 2 extra excesises than what i do in my full body and i do that 3-4 times a week :S

Also i am thinking about using some suplements to allow me to gain extra weight/muscle? Could anyone possibly recommend me anything?

Any help/advice would be greatly appreciated. :)

Many thanks
Nick :)
 

Stick with the full body routine.  2 months isn't necessarily long.

Have you been adding weight frequently?  What are your lifts?

Routine doesn't dictate your size.  How much you are eating does.  If you're not eating to gain hypertrophy you simply will not do so.

Too much work for your arms is not good.  Arms get hammered during each big compound movement.  They will grow without any work at all, usually.

But at the end of your back sessions, or pull sessions, adding in bb curls could help assist bicep growth.  At the end of your chest session, or push session, dips / close grip bench presses could help with your tricep development.

Personal Trainer/Nutrition Consultant

Thanks for the advice :)

I havn't really been increasing the weight overall but I do increase after every set - i.e go from 12.5kg on the first set to 15kg on the second set on dumbbell curls. I read somewhere that to build properly i need to be intaking 18calories for every lb of body weight - is this a good amount to intake to use or you would recomend more?

2 months is nothing, stick to a full body routine. Also what does your full body routine look like? Because it shouldn't take your 90-120 minutes. It should take you maybe 45 minutes, it could take more if you take very long rests which is ok, but for some reason I think it's not long rests that are making your workouts long.

 "I will do today what you won't, so I can do tomorrow what you can't."
"There is no elevator to success, you must take the stairs."

My fullbody work out consists of:

Warmup - 15mins hard cycle on machine

Bicepts: 10x3 Hammer curls, 8x3 Dumbbell Alternative standing curls, 8x3 Barbell Curls
Tricepts: 12x3 Skull crushers (i think thats their name) 10x3 Close grip benchpresses
Shoulders: 8x3 Military presses, 10x3 Sidelifts, 10x3 front lifts
Chest: 8x3 Benchpress, 8x3 incline benchpress,
Legs: 12x3 Squats
Back: 10x3 Deadlifts (Was gonna add dumbbell rows - i thing thats the name :S)
Abs: 30x3 Crunches, 20x3 Leg raises

Warmdown - 20mins cycle

I'm 41. I started bodybuilding 3 years ago. I'm 1.80 metres and weighs 83 kgs. I work out every day except sundays. I've got two problems. first the fat around my navel which doesn't want to go away no matter how hard or how long I train. Second my biceps which don't seem to get larger although I tried every possible method. What should I do? Please help.