Arms lagging behind, help

[frammi]

For what ever reason my arms never seem to grow. It is probably genetics but I don't care I want big arms and I will have them. The rest of my body looks great. I have large legs, defined chest and back, my shoulders are big, even my calfs. I look like a novice bodybuilder with average guy arms, not cool. I have always had this problem no matter what routine I use. Anyone out there have this problem and found a solution other than living with it. Btw I have be training for around 6 or 7 years and I have a ecto body type, definite hard gainer. Any and all advise welcome, thanks.

 

[gettinlarger]

what have you been doing?

 

[louden_swain]

stick to the basics. Use reps between 6 and 8 at 2 or 3 intense sets.

Triceps:
Close Grip Bench Presses
Parallel Weighted Dips
French Presses

Biceps:
Barbell Curls
Seated Alternate Dumbbell Curls
Hammer Curls

Forearms:
Barbell Wrist Curls
Reverse Barbell Wrist Curls

If you want mass, stay away from machine and cable movements. They are great for shaping, but stick to heavy basic movements free weight movements. Get a training partner and get two forced reps. Eat more food and add extra protein to the diet. If you are looking to gain mass, do not be affraid of carbs and fat. Get extra sleep at night to add to your recovery time. Most of all, keep everything simple. Good luck. . . .attack those guns!!

 

[Advaik]

Dude put reverse BB curls in your routine. I noticed that after I started doing them my biceps got alot bigger (even thought they are still not porptional with the rest of my body). It targets a different muscle so it gives a larger bicep look.

 

[onemind]

You are probably over training them.

 

[Snatch518]

Chin Ups worked for me. I couldn't get them to grow and once I added pull ups and chin ups to my back routine my arms started to grow.

 

[frammi]

I work my bis and tris twice a week, 2 exercises for each, 3 sets per exercises- mon- barbell curl,hammer curl
tue- tri extensions, press down
thu- preacher curl, dumbbell curl
fri- overhead press, reverse press downs

This is right now, I have tried many different routines

 

[gettinlarger]

once a week is plenty. whats your workout like? do you do deads, chins, anything compound that indirectly hits the muscle?

 

[tzan]

What are your splits like?? I used to work chest/tri's back/ bi's together once a week and I noticed that my arm size(particularly my biceps) were smaller then the rest of my body. I switched up my split so I work my bi's/tri's on the same day and my back on other days. By doing this they get killed once a week on there own day and then they get hit pretty good again on back or chest day. Basically you need to find a routine that will hit them hard enough without overtraining them. Try some new routines out, this is what worked very well for me though.

 

[frammi]

I do
bis ,abs, and back-mon,
chest, tris, and forarms-tue,
wed-off,
Leg, bis-thru,
and shoulders, tri, forearms, abs-fri,
sat and sun off.