Please Scroll Down to See Forums Below 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.
Arms lagging behind, help
- Thread starter frammi
- Start date
gettinlarger
New member
what have you been doing?
louden_swain
New member
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!!
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!!
A
Advaik
Guest
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.
gettinlarger
New member
once a week is plenty. whats your workout like? do you do deads, chins, anything compound that indirectly hits the muscle?
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.
gettinlarger
New member
ok ... dude ...
twice is a week is too much for bis. and dont do back after bis. its useless.
twice is a week is too much for bis. and dont do back after bis. its useless.
louden_swain
New member
Always remember that the arm muscles (triceps and Biceps) are small muscles and are easy to overtrain. Train them really intense with lower sets (5-7) for each muscle group in the arm and see what happens. Remember, you use your arms on all pressing and pulling movements.
gettinlarger said:
I'm with you on that working the bis twice a week is too much but I don't think working bis after back is uselss. For the past couple weeks I've worked my bis after back and tris after chest with 5 days between same bodyparts and have had great results. Just my experience.
Lay your foundation first. Hit compound movements that use your arms as secondary muscles. Bench press, barbell rows, dips, chins, pull ups, etc... Big arms are made over time...lots of time.
Remember that the tricep makes up the majority of the arm size anyway...so blast them in a big way.
What is your age, body weight, measurements, etc...
My arms look a little thin (to me) but they are very very long.
B True
Remember that the tricep makes up the majority of the arm size anyway...so blast them in a big way.
What is your age, body weight, measurements, etc...
My arms look a little thin (to me) but they are very very long.
B True
Doktor Bollix
New member
Once I added direct grip training and forearm work twice a week, I put noticeable mass on my bi's in a (relatively) short time just by sticking to compound exercises. I'm not sure why that is, but they were obviously a weak link in the chain.
Weighted dips rule.
Weighted dips rule.
Age-22
weight-185
height-5'9''
arms-14''
neck-16''
calves -15.5''
chest-41''
forearms-11.75''
thigh- 24.75''
body-fat- ? I can see my abs but not really defined.
I really don't want big 20''arms, a solid 16'' would be great. The rest of my body I am very happy with and don't really want much more growth but more ripped, maybe a smaller chest. My chest looks to big on my body frame, especially with my small arms.
also my arms are very long, thats part of the problem, but something I can't change.
weight-185
height-5'9''
arms-14''
neck-16''
calves -15.5''
chest-41''
forearms-11.75''
thigh- 24.75''
body-fat- ? I can see my abs but not really defined.
I really don't want big 20''arms, a solid 16'' would be great. The rest of my body I am very happy with and don't really want much more growth but more ripped, maybe a smaller chest. My chest looks to big on my body frame, especially with my small arms.
also my arms are very long, thats part of the problem, but something I can't change.
Long arms are good for a lot. They look really big...when they get really big.
I hate to tell you this, but I believe that the rest of your body will have to get bigger before your arms will catch up. I know, it does not make any sense...but it is a general observation. You don't see many guys with 20" arms and small everywhere else.
What have you tried in the gym to make them grow?
B True
I hate to tell you this, but I believe that the rest of your body will have to get bigger before your arms will catch up. I know, it does not make any sense...but it is a general observation. You don't see many guys with 20" arms and small everywhere else.
What have you tried in the gym to make them grow?
B True
T
The Shadow
Guest
inclines
Preachers
Concentration
French press
close grip bench
kick backs
2 all out sets per exercise ONCE per week
Throw in reverse curls
forearm curls and grip training on arms or back day
Preachers
Concentration
French press
close grip bench
kick backs
2 all out sets per exercise ONCE per week
Throw in reverse curls
forearm curls and grip training on arms or back day
Cornholio: Do you do your preacher curls with a dbell or a bar or an ez curl bar?
How steep of an incline do you suggest?
Why french press over skull krushers? Done with a bar, dbell, ez curl bar?
How close is your grip on the close grips?
Can you tell I am planning my plan of attack for my next contest...lol.
B True
How steep of an incline do you suggest?
Why french press over skull krushers? Done with a bar, dbell, ez curl bar?
How close is your grip on the close grips?
Can you tell I am planning my plan of attack for my next contest...lol.
B True
T
The Shadow
Guest
b fold the truth said:
Preachers alternate between stright ans ez bar
Incline of about 45-55
French press is a stretch position - most important range for growth. Skulls are a GREAT midrange movent and can be sud for the close bench
Close grips doen with straight bar OR ez curls - same width - the inner handles on the ez.
Are french presses done with a bar, dbells, ez curl bar...etc...?
B True
B True
. I don't want more size maybe loss, but gain in the arms. Is that possible, has anyone done this themselves, gain size in one area but loss everywhere else?
T
The Shadow
Guest
\b fold the truth said:
I personally prefer a db for those...
I do too Corn...
frammi: I still think that you need time...and heavy compound movements.
B True
frammi: I still think that you need time...and heavy compound movements.
B True
louden_swain said:
If you were training arms on there own day, i.e bis/tris superset, what would you recommend in terms of total number of sets (tris/bis combined), I am currently doing 9 sets for bis and 9 for tris but am beginning to think that this is too much even on there own day as they are starting to lag.
What do you think?
Cheers
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