What the hell is wrong with my arms?

[Thaibox]

Here's my dillema...

I think I've gotten okay growth from all bodyparts(with the injured exception of legs) except my damn arms. I'm wider than most of my buddies but have smaller arms. I have tried every approach I could think of over many years.

BTW, my senior year of high school I could wrap my fingers around my upper arms and touch my fingertips. Do you guys think I'm just genetically fucked???

Pics would be better, but I have my reasons for staying anonymous on the board., so here's my measurements cold:

6'2" 257-260lbs

Shoulders 59.5"
Waist 34.5"
Neck 19"
Chest 52.5"
Calves 18.5"
Arms 17" (just barely)
Forearms 14.5"
Legs 27" I'm awaiting surgery, don't laugh too much

Is this disproportionate as hell or is it just me?

Anyone else face this problem? Suggestions?

In the last couple years I switched from size training to strength training and do mostly heavy fun stuff. Very little isolation work.

Thanks

 

[revexrevex]

60 inch shoulders and 34 inch waist? damnmnnn

 

[coolcolj]

what sort of exercises are you doing - sets and reps too?

if you want big arms then you'll have to hit them directly as well

 

[Spectre]

Thai, I am right here with you brother. Almost identical numbers, I need to know too...

 

[rippedtrojan]

my arms are small too

check out my thread...you might decide to give what i'm doing a try. i hope it works.

 

[Vortexx]

I know what you mean, I have stubborn delts that require an unreasonable huge investment for some minor returns, while my arms can grow from just doing a view strict sets once a week....

Anyway, since my arms repsond well , I could quickly measure the results of several approaches and for me it's clear now that my biceps and triceps grow best when done on a seperate day and very much attention for using VERY strict form (leaning against wall or pole when doing barbell curls etc, doing the db curls seated rather than stanfing and use the scott bench etc).

We use some RESTPAUSE SETS (extend the set after just 15 seconds of rest, crank out another few reps, this counts as one set) and some triple drop sets.....

If the following routine doesn't work, go find new parents:

BICEPS 1 : choose:
- BB CURL AGAINST WALL or
- EZ BB CURL AGAINST WALL or
- WEIGHTED PULLUP USING CLOSE PARALLEL GRIP ATTACHMENT set 1: 8 reps RESTPAUSE
set 2: reps 6-4-4-4 TRIPLE DROP SET
set 3: 12 reps (burnout set) RESTPAUSE

TRICEPS 1: choose:
- CLOSE GRIP BENCHPRESS or
- WEIGHTED DIP
- JM PRESS
set 1: 10 reps RESTPAUSE
set 2: reps 8-4-4-4 TRIPLE DROP SET
set 3: 14 reps (burnout set) RESTPAUSE

BICEPS 2 : SEATED ALTERNATE DUMBELL CURL
set 1: 8 reps RESTPAUSE
set 2: reps 6-4-4-4 TRIPLE DROP SET
set 3: 12 reps (burnout set) RESTPAUSE

TRICEPS 2: choose
- BB OVERHEAD EXTENSION ON INCLINE BENCH
- DB OVERHEAD EXTENSION ON INCLINE BENCH
(note: this is not the 1 arm overhead db extension)
set 1: 10 reps RESTPAUSE
set 2: reps 8-4-4-4 TRIPLE DROP SET
set 3: 14 reps (burnout set) RESTPAUSE

BICEPS 3 :choose:
- 1 ARM SCOTT DB CURL or
- INCLINE DB CURL
set 1: 10 reps RESTPAUSE
set 2: 8 reps 8-4-4-4 TRIPLE DROP SET
set 3: 14 reps (burnout set) RESTPAUSE

TRICEPS 3: choose
- BB SKULL CRUSHER ON DECLINE BENCH or
- 1 ARM DB SKULL CRUSHER ON DECLINE BENCH
- BB SKULL CRUSHER Supersetted with close grip benchpressing
set 1: 10 reps RESTPAUSE
set 2: reps 8-4-4-4 TRIPLE DROP SET
set 3: 14 reps (burnout set) RESTPAUSE

when supersetting skull crushers with close grip bp go like this:
set 1: 10 reps skull + bp to failure
set 2: 8 reps skulls + bp to failure
set 3: 14 reps skull + bp to failure

BICEPS 4, Finishing movement, Choose:
- db concentration curl
- cable curl (standing, lying 2 head , 2 ears, 1 arm, 2 arms etc)
set 1: 10 reps
set 2:12 reps
set 3: 14 reps

TRICEPS 4, Finishing movement, Choose:
- Slow weighte dips between benches
- pushdowns (v-grip , straight bar, reverse grip, Y-rope etc)
- kickbacks (db or cable)
set 1: 10 reps
set 2:12 reps
set 3: 14 reps

 

[Thaibox]

what sort of exercises are you doing - sets and reps too?

if you want big arms then you'll have to hit them directly as well

I've tried giving bis/tris their own day for a long time. I've done bis/chest and tris/back, as well as tris/chest and bis/back. I still do sometimes when my back or knee keep me from doing squats or deads, I'll spend my time hitting arms.

My schedule always changes, but here it is roughly, when I was incorporating some arms into it and more isolation stuff.

Sunday: Chest (limited do to rotator injury)
-Incline BB 5 sets
-HS incline 3 sets
-cable flys 3 sets
-clossgrips 4 sets
-overhead tris 4 sets

Tuesday: Back
-Deads 5 sets
-BO Rows 3 sets - cleans about everyother week
-Chins 2 sets
-Shrugs 3 sets
-standing bb curls 4 sets
-incline alternate curls 3 sets

Wednesday: rest

Thrusday: Legs
-Squats 5 or 6 sets
-presses 3 sets
-seated calves 4 sets
-standing calves 3 sets

Friday: rest

Saturday: Shoulders
-BB Overheads 4 sets
-Db overheads 3 sets
-laterals 3 sets

Sunday: rest

Abs every other day

Currently, I'm ditching most isolation things and doing more powerlifting. I want to start olympic, but I can't find a damn coach.

 

[Thaibox]

Vortexx,

Thanks bro, when I do an arm day, it looks just like that. And, unfortunately, I'm kinda stuck with my parents. I always use super strict form when doing arms also. I've tried virtually every training principle I've come across. I hope I don't sound like a whiny bitch, but after a LOT of hard work, its getting frustrating. Just like what you said about your delts.


Ripped Trojan,
Thanks, I'll check it out

 

[gymtime]

How to put this........................QUIT YER BITCHIN'



The correct answer is "Yes, it's just you." Arms might be a tad out of proportion, but 17" is hardly anything to scoff at.

Grasshopper too much worry.

 

[Thaibox]

Thank you Sensei