Please Scroll Down to See Forums Below Im nearing the last couple weeks of my cycle and ive gained 20 pounds...and my legs and back and chest and everything have gotten some nice size to them...but my fucking arms havent grown one fucking bit....can someone who had small arms and built big ones please post there arms trianing regimine??
My Fucking Arms Dont Grow!!!!
- Thread starter Parabola
- Start date
buffdawg10
New member
I'm lucky, my arms are my best muscle. Right now they are measuring 21", I do arms all in one day. Bi's & tri's together supersets. 12 sets @ 10-12 reps.
THE BOUNCER
New member
johnboy said:
johnboy said:
Hmm funny that you should say that. My arms NEVER grew. I was at one point about 250 with 17 inch fucking arms at 6'2. Then on my next low dosage cycle i switched to low weight and high rep training and BAHM, 19.7 inches Cold. They literally blew up and became one of my better body parts.
See the kay is to experiment, HEAVY is a no brainer and does not BY FAR mean bigger muscles. I never believed it, but once i let go of my ego i got 19.7 inch arms cold, curling bars weighnig 20-60lbs for 15-30 reps. Go figure.
M
MohawkMuscle
Guest
My arms never grow either...
Even at 245lbs my arms hit just 17" they are usually 16-16.5
It kinda sucks.
Im thinking about not training them and concentrate on heavy rows, chins, presses for arm size now.
PS. My usual arm workout is maybe 6 sets total for bis AND Tris.. low reps to.. 4-7
maybe I should do more volume with higher reps also.
Even at 245lbs my arms hit just 17" they are usually 16-16.5
It kinda sucks.
Im thinking about not training them and concentrate on heavy rows, chins, presses for arm size now.
PS. My usual arm workout is maybe 6 sets total for bis AND Tris.. low reps to.. 4-7
maybe I should do more volume with higher reps also.
You didn't say which part of your arms are not growing. I will assume it's your bi's, as this is usually the only thing people think about.
One of the biggest mistakes that I see, is that people too often neglect their tri's. You can not build huge bi's with tiny tri's.
I seperate my bi and tri workouts because I will take each to failure, not giving me energy for the other. Heavy weights may work for some but I prefer lighter weights most of the time but with many sets for each. Once a month I will perform drop sets of 100's just to shock my bi's and tri's. For example on bi's, I will start with the heaviest weight that I can, say 160 for 10 reps, drop 10 lbs for another 10 reps....so on and so on for a total of 10 sets of 10 reps, if I can move after that, I will drop the weight all the way down and rep until complete failure.
If you've never tried them, reverse grip curls will do wonders for the under side of the bi's. I prefer to do this on a seated machine as it really tweaks my wrists.
BPP
One of the biggest mistakes that I see, is that people too often neglect their tri's. You can not build huge bi's with tiny tri's.
I seperate my bi and tri workouts because I will take each to failure, not giving me energy for the other. Heavy weights may work for some but I prefer lighter weights most of the time but with many sets for each. Once a month I will perform drop sets of 100's just to shock my bi's and tri's. For example on bi's, I will start with the heaviest weight that I can, say 160 for 10 reps, drop 10 lbs for another 10 reps....so on and so on for a total of 10 sets of 10 reps, if I can move after that, I will drop the weight all the way down and rep until complete failure.
If you've never tried them, reverse grip curls will do wonders for the under side of the bi's. I prefer to do this on a seated machine as it really tweaks my wrists.
BPP
Stillgoing
New member
johnboy said:
I agree with the posts that different routines work for different bros. The above quote is me all the way. Never measured the guns, and, they have always been good, but, after I started the above routine, boomtown......
jc21
New member
while JB's suggestion might work for some people it doesnt work for me. my approach is to train like a bodybuilder not a power lifter. no sets under 6 reps..8 would be better. make sure you get the squeeze on every rep. precher bench is a must. very little rest inbetween sets. short and intense sessions on arms. it is all about getting the blood in them.
liquidmuscle
Well-known member
i am not only a president but i am also a client
THE BOUNCER
New member
try this for some shock treatment. http://boards.elitefitness.com/forum/showthread.php?threadid=174892
ThunderGod66
New member
I'm not sure what your workout is like, but you could be overtraining them. My arms weren't growing, then I read an article in flex about biceps being overtrained pretty easily. When you train your back you're also training the biceps. So you could be overtraining the biceps on your bicep day if you work them too much.
I decreased the amount of sets I was doing...now I do 4 excercises with 4 sets each...heavy weight. My arms have definitely improved...it's the first thing people notice when they haven't seen me for a while. I have a sick lighting bolt style stretchmark going down my left bicep because it had to catch up to my right one...they're the same size now and they used to be 1" different.
I decreased the amount of sets I was doing...now I do 4 excercises with 4 sets each...heavy weight. My arms have definitely improved...it's the first thing people notice when they haven't seen me for a while. I have a sick lighting bolt style stretchmark going down my left bicep because it had to catch up to my right one...they're the same size now and they used to be 1" different.
MrRTTB
New member
I have the same problem. What I've notice is that if I focus to much on my biceps/triceps, they don't grow that much. These musclegroups are very small compared to the rest of the body. To train them to often isn't very smart because they are involved in lots of other musclegroups. If you want them to start growing. Do heavy, but very controlled lifts like Weighted Dips for start with lots of warmup, do 3 work set heavy. After that Scull chruncher 2 sets, heavy but never to heavy, to know what is to heavy try to work with just the triceps and not the shoulders/chest when doing these movements. Dips are supposed to be narrow grip going down just about 90 degrees with your arms. Not to deep that is. Third excersice you can try kickbacks, 2 sets. After this I go over to biceps and do heavy lifts biceps curls shoulder wide grip with a barbell. I do 2 warmup sets and then 3 workset. After that I do hammercurls, and I must say I really love these, 2 sets, after that I do what ever feels right that day, what ever that would be..
Last 4 weeks I have focused on my arms and tried to do short, very intensive reps/set 2 weeks heavy(3-6 reps) 2 weeks 6-12 reps, and it seems my arms are starting to grow.
I train my arms on wednsday mornings and then I bump my calorie intake with 1000cals, the day after is always off and also 1000+ cals.
Last 4 weeks I have focused on my arms and tried to do short, very intensive reps/set 2 weeks heavy(3-6 reps) 2 weeks 6-12 reps, and it seems my arms are starting to grow.
I train my arms on wednsday mornings and then I bump my calorie intake with 1000cals, the day after is always off and also 1000+ cals.
robclemence
New member
I'd recommend following some of Poliquin's arm routines - they're awesome
SOLID
New member
I wish I had your problem, mine is that I need to take it easy on arms, chest, back to stay perportioned to my lower body cause my legs don't want to grow for shit!
my advise for your arms would be to not worry about weight focus on form- STRICTness! No cheating swinging the shit up like I see most guys doing for ego purposes. Work on feeling your bicep/triceps contract HARD till it hurts so bad you cant do another rep without crying or puking. If you can't lift the weight properly then your cheating yourself. Next time you do Barbell curls lean against something that allows you to bring your elbows back but not let you rock your torso back to cheat the weight up...do this and watch how dramatically your weight will drop...because it is STRICT-movement. Focus on your muscles, feel them contract, flex at the top of the movement as hard as you can, do the eccentric phase of the movement slow as possible and flex and stretch in between sets.
my advise for your arms would be to not worry about weight focus on form- STRICTness! No cheating swinging the shit up like I see most guys doing for ego purposes. Work on feeling your bicep/triceps contract HARD till it hurts so bad you cant do another rep without crying or puking. If you can't lift the weight properly then your cheating yourself. Next time you do Barbell curls lean against something that allows you to bring your elbows back but not let you rock your torso back to cheat the weight up...do this and watch how dramatically your weight will drop...because it is STRICT-movement. Focus on your muscles, feel them contract, flex at the top of the movement as hard as you can, do the eccentric phase of the movement slow as possible and flex and stretch in between sets.
I'm in the same boat 
arms are definitely the weakest body part.
How about cutting WAY back on training other muscle groups. Do arms twice a week, say on mon and friday. Brief, intense session for both bis and tris, with the essentials (bb curl, dips, CG bench, pull ups palms facing, some isolation stuff). This way other upper body muscle groups would get some stimulation, while the arms would get most. Legs would be on wednesday but very brief like some heavy squats, SLDL, leg curls and calves. Only a few sets each.
Now, would this method, 1 month or 2, allow for super compensation in the arms, and keep size elsewhere?
arms are definitely the weakest body part. How about cutting WAY back on training other muscle groups. Do arms twice a week, say on mon and friday. Brief, intense session for both bis and tris, with the essentials (bb curl, dips, CG bench, pull ups palms facing, some isolation stuff). This way other upper body muscle groups would get some stimulation, while the arms would get most. Legs would be on wednesday but very brief like some heavy squats, SLDL, leg curls and calves. Only a few sets each.
Now, would this method, 1 month or 2, allow for super compensation in the arms, and keep size elsewhere?
instant gadification
i agree with johnboy about the biceps, you really don't need alot of work for them, especially if you are training back heavy. Try reverse curls first in your workout for the next 6 weeks. Forearms are often a weak link in bicep size. If you want instant gratification for your tris, do 150 pushups every night for 2 weeks. Keep doing max sets until you reach 150, resting only 20-25 seconds in between sets. After those two weeks, your chest and tris are SWOLLEN!! and i'm not talking just when you do the pushups, they are hard all day!! I don't know if it is from the temporary extra glycogen storage from increased volume and use, but the size is hard to. Works better if you use insulin with it and a timed glucose spike.
i agree with johnboy about the biceps, you really don't need alot of work for them, especially if you are training back heavy. Try reverse curls first in your workout for the next 6 weeks. Forearms are often a weak link in bicep size. If you want instant gratification for your tris, do 150 pushups every night for 2 weeks. Keep doing max sets until you reach 150, resting only 20-25 seconds in between sets. After those two weeks, your chest and tris are SWOLLEN!! and i'm not talking just when you do the pushups, they are hard all day!! I don't know if it is from the temporary extra glycogen storage from increased volume and use, but the size is hard to. Works better if you use insulin with it and a timed glucose spike.
Similar threads
