program suggestion

Well, i work out 3 times a week, ive tried different things, and i cant seem to get any bigger. mostly im looking for bigger arms, my chest and back have gained, but i cant seem to get much bigger on my arms. so im looking for a suggestion on some programs that will get my arms to gain. and also, any remarks on this Anator p70 stuff im hearin of?  me buddy says it works great but i need some other views.
 
Thanx 

If you are not gaining weight than a supplement will do no good.  Supplement means "Extra."
 
Extra meaning to compliemnt diet and training.
 
Anator p70 is basically expensive creatine, leucine ( a branch chain amino acid) and phenylaline.  Please!  Its just hype.  What works is that he is training his ass off!
 
You want to gain mass...
 
Learn how to do it the right way...
For Gaining Mass
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 
Once diet and training are working for you...then there are supplements that can make things move along!  Don't think a supplement is the answer...they are just slight add-ons to crank what you have going up another notch.  And always check with the top people here about the efficacy of the supplements!
 
Do your homework before spending money!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Always keep pushing yourself for those muscles to grow.

No Matter How Much You Succeed, Never Stop Striving.

well, i eat quite a bit, alot of non fatty foods, high carb stuff...rice ect, and i eat alot of meats and egss for the protiens, plus im drinking protien shakes. my program now is all upper body cuz i walk/bike enough for my legs for now.
 heres what im doing:
Sit ups-3 sets 20-25
Narrow Grip Chinups-3 Sets 8-10
Reversed Ez Bar Curl- 4 sets 8
Pushups- 3 sets 20
Hammer Curl-4 Sets of 6-8
Bench Dips-4 Sets 15
Hammer Curl-4Sets 6-8
Wide Grip Chinups-3 Sets 8-10
Sometimes a Bench Press in there- Set of 10 warm up then  3 sets of 5
 
So if theres any suggestions on new routine, or some changes, plz let me know.
Thanx

my program now is all upper body cuz i walk/bike enough for my legs for now.

 
WRONG! 
Biking is a repetetive movement that uses different muscle fiber types than those used during lifting AND you are leaving half the body out of training!
 
There is a Growth Hormone boosting benefit to training those legs!
 
Add legs
Squat and stiff leg deadlift...
 
Keep the total training time around 45 minutes...
 
If you are not gaining...then it is time to add more calories.
 
Just start by adding soem EFAs to your diet!  Fats help us grow!
Up to 30% of total calories from good fats has a huge effect on growth potential.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

k thanx

What I like doing is dumbells with pyramids I feel for my arms they give me the best pump, so I hit heavy weights 3 sets one after another 30sec rest in between each. If you want size and strength I highly recommend tribex by biotest with ZMB, thats my two cents.

I read somewhere that training your lower body even causes gains to the upper body by 10%?.

Tribex!  Please!
 
tribulus terrestris, vitex agnus castus, eurycoma longfolia
 
First you do not know how much of each of these you are getting!
 
tribulus terrestris
The best designed and most recent human study compared the effects of tribulus  against fake treatment (placebo) on body composition and endurance among 15 men engaged in resistance training. At the end of the 8-week study, the only significant difference between the treatment and placebo groups was that the placebo group showed greater gains in endurance!
 
Chasteberry - vitex agnus castus
Chasteberry is believed to work by suppressing the release of prolactin from the pituitary gland. Prolactin is a hormone that naturally rises during pregnancy to stimulate milk production!

Alleviates premenstrual syndrome (PMS)

Stabilizes menstrual abnormalities

Eases menopausal symptoms

Helps restore fertility in women
 
eurycoma longfolia - Tongkat ali
This simply lacks meaningful clinical evidence for efficacy.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175