Arms just hit 20", shooting for 21" .... ideas?

[SIR-LOIN]

maybe a little pun there, but just looking for training ideas right now. I'm 45 yoa, 6'1" 245 maybe 10% bf now. Yesterday was the first time ever they both measured 20" or more with a bicep pump, and a couple sets of tri's. They probably first hit 19" 10 years ago (trained natty since 1990), never got past 19.5 until about 5 years back when I start HRT (and some moderate blasting). So it's been pretty slow progress, but steady.
My limitation is I can't do heavy pressing movements, partial torn pec forces me to engage the delts too much, bad pain. Also, I get a weird feeling in the bicep when going too heavy or intense, doc says be careful, could be indicative of an impending bicep tear.
With that said, what's a good training regimen I can start that can get me to the next level? Super sets? 3 times a week? Right now, usually I only hit them once each per week, but never the same day.

 

[jt4330]

I don't believe the 1inch is worth the bicep tear that seems inevitable by the signs your body is giving you. Look how people who have torn their bicep it never looks the same.

 

[Mini Truck]

Sir,

Biceps and triceps are best trained together, in a superset fashion or by themselves but on the same day. My best suggestion would be to join Mountaindog's Express and there are several arm proticals, all different that you can use. Things like rep speed, lots of hammer work and several of his creative exercises will bring more volume to the area.

His link is in my signature.

Peace,

MT

maybe a little pun there, but just looking for training ideas right now. I'm 45 yoa, 6'1" 245 maybe 10% bf now. Yesterday was the first time ever they both measured 20" or more with a bicep pump, and a couple sets of tri's. They probably first hit 19" 10 years ago (trained natty since 1990), never got past 19.5 until about 5 years back when I start HRT (and some moderate blasting). So it's been pretty slow progress, but steady.
My limitation is I can't do heavy pressing movements, partial torn pec forces me to engage the delts too much, bad pain. Also, I get a weird feeling in the bicep when going too heavy or intense, doc says be careful, could be indicative of an impending bicep tear.
With that said, what's a good training regimen I can start that can get me to the next level? Super sets? 3 times a week? Right now, usually I only hit them once each per week, but never the same day.

 

[muscle_n_blood]

Congrats on hitting 20"! Just remember, it isn't how big they measure but how big they look. Don't give yourself an injury setback now.

 

[pac-man65]

Sir,

Biceps and triceps are best trained together, in a superset fashion or by themselves but on the same day. My best suggestion would be to join Mountaindog's Express and there are several arm proticals, all different that you can use. Things like rep speed, lots of hammer work and several of his creative exercises will bring more volume to the area.

His link is in my signature.

Peace,

MT

Exactly, thats how i have always trained arms. I do a bicep exercise followed by a tri exercise. I have had a few buddies of mine incorporate this into the routine and they were very glad they did. Great advice Mack.

 

[maldorf]

I think my arms always grew best from compound exercises like narrow grip bench and bentover rows. I say concentrate on those exercises and then use the exercises like curls and extensions to finish things off.

 

[SIR-LOIN]

Thanks for the replies. I'll take a look at the mountaindog programs. Back in the early days, trying to get from 16 to 17 to 18, I did a lot of training both together, supersets etc. I guess when the growth leveled out is when I stopped that. I was mainly fishing to see what proven protocols might be out there and documented.