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try this for some shock treatment. http://boards.elitefitness.com/forum/showthread.php?threadid=174892
My Fucking Arms Dont Grow!!!!
- Thread starter Parabola
- Start date
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.
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