MJ2040 saidso right now i have been doing a bulking stage doing like 3 sets with 6 reps and doing 4 different bicep and tricep exercises. other muscles have grown but my arms do not respond to anything! i've tried more reps with lighter weights as well. I'm wondering if my muscles have just got used to lifting heavy and few reps? should i go back to lighter weights and high reps again? I think i'm just not one of those genetically blessed people whose arms can get big. Overall I just want to put some mass on my arms so if anyone has any pointers i'd like to hear.
When you are doing only 6 reps, you are gaining strength but little muscle mass. This is why power lifters can be incredibly strong without being as muscular as a bodybuilder. Strength is a neurological adaption. There are more muscles fibers being recruited. When you train with medium reps (6-12), the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength.
When building the arms many people ignore the triceps and concentrate on the biceps since it is an ego muscle. Sixty percent of the upper arms mass is due to the triceps and only forty percent to the biceps.
If you are interested in workouts, here is a link to an article by Hugo Rivera ( I usually like his recommendations).http://www.bodybuilding.com/fun/hugo28.htm
From personal experience, I found that weight bearing exercises like push ups and chin ups (palms facing you) help with arm size.