big chest small arms

[stewasr5]

Hey guys, I have been a lifting for almost 11 months and I'm happy with my muscle growth and gains, except my arms, I mean... they look cut and vascular but not big, they look like they belong to another body lol, what do I do guys?. The human body is supposed to gain mass evenly right? . Should I stop working out less on the rest of my muscles and focus on my arms more? Thanks.

 

[muskate]

A lot of people have poor arm development. It's a pretty common problem. The number one cause is using too much weight and allowing bigger muscle groups to take over the movement. If you aren't focusing and just swinging weights around, it is very easy for your shoulders to do the work instead of your biceps and your chest/shoulders to do the work instead of your triceps.

Drop your working weights by 20% and focus on really developing a great mind and muscle connection. With every rep, squeeze the muscle at the top of the movement and then lower the weight with a controlled 3-4 second negative. Do that on your next arm workout and there is no way you won't be sore the day after.

Arms generally respond better to higher rep training as well so make sure to add in some sets in the 10-20 rep range.

 

[Lev Butlerov]

Seems like you are having problems with muscle isolation. Did you ever try doing arms exercises in an isolated form? @muskate has given a very valid point - when you do compound exercises, the bigger muscles will take over the weaker ones, and if your arms are the weaker ones, you are out of luck. Therefore, you need to find isolating exercises that will work for you. Also, keep in mind that some people respond better to some exercises, whilst others will respond better to different exercises. So you need to experiment more.

 

[Jay Scott]

Add supersets (biceps + triceps), higher reps, more frequent training. There are so many reasons why your arms could have been underdeveloped. Bad muscle-mind connection is most likely one of them. Contraction and feeling of the muscle, squeezing, etc is very important

 

[stevesmi]

if you are one of those guys who have long lanky skinny arms than that is just something genetically that you have to deal with. what i found forces bicep and tricep growth are weighted pullups and dips. but make sure you are using proper form, don't do some goofy crossfit bs when you do them. squeeze the muscle correctly

I also like standing arm bar curls with a wide grip for biceps and pulldowns for triceps as isolation movements

 

[MasonicBodybuilder]

Don't underestimate pull-ups either. A great, often forgotten back exercise that really can help biceps as well. As for overall arms, remember that the triceps are much bigger than the biceps so you want to focus on them.