Why don't my arms grow?

[CollegeFratGuy]

your arms wil only get as big as your back and shoulders allow them too. get them bigger and stronger and your money. i was never a big fan of lifting heavy since i always have injuries. but i know for a fact when i lift heavy and i have all my muscles lifting hard my bi's blow up.

 

[b fold the truth]

You are 16 AND you are lean...that is your biggest problem. Ohh..I also have a few 30 and 50lb olympic bars.

B True

 

[ZZuluZ]

Switch it up.

Why not try doing sets of 12?

BTW, I've seen very small people lift tons of weight.

-Zulu

 

[vyrex]

Right now I am following the MAX-OT routine and am trying to stick to it. I don't consider myself be that strong or THAT small except for my arms. My forearms are about 12". Does this make sense with arms a little over 13"?

 

[HulkRow]

Right now I am following the MAX-OT routine and am trying to stick to it. I don't consider myself be that strong or THAT small except for my arms. My forearms are about 12". Does this make sense with arms a little over 13"?

dats ok, nothing bad nothing good......train.eat..eat...EAT!!!

 

[HulkRow]

infact its ok for 165...give it time..i know cause my wrist is 6" LOL! and my forearm is 12" LOL! and my arm is 14" or 14.5" again LOL!
how long have you been training?!?

 

[Vortexx]

I think you are doing great in using low rep heavy compound movements for overall development keep doing that!!!

However arms are "secondary" used in many of those compound exercises and may "get used" to that kind of stress. What might work for you is to choose exercises that isolate bi and tri's more while still using a decent weight and using slightly higher reps.


To transfer this in an arm cure:

- train biceps and triceps on same day.
- do one compound exercise for overall strength using 4 * 5 reps (lower weight next set to complete same reps)
- than move to the isolation movements

TRAINING 1 until 4
-----------------------
BICEPS, focus: barbell curl

- 4 * 5 barbell burl

now isolate while still moving serious weight....

- 3 * 10 standing dumbell curl
- 3 * 10 larry scott barbell curl with straight bar (more supination)
- 3 * 10 lying cable curl to head

finishing, choose one of the following

) 3 * 10 concentration curl
) 3 * 10 incline dumbell curl
) 3 * 10 scott dumbell curl


TRICEPS

- 4 * 5 weigted dips

now isolate while still moving serious weight....

- 3 * 8 skull crushers
continu each set immediately with close grip benchpressing using that same weight until you can't lift the bar from chest ;-)

- 3 * 10 lying one arm dumbell extension
- 3 * 10 pushdown
- 3 * 10 one arm overhead dumbell extension

finishing, choose one of the following

) 2 * 10 dumbell or cable kickback
) 2 * 10 weigted dips between benches
) 2 * 10 arm overhead dumbell or cable extension


----------------------------------------------------------------------------------
TRAINING 5 until 8
-----------------------
BICEPS, focus: barbell curl

- 4 * 8 barbell burl

now isolate while still moving serious weight....

- 3 * 12 standing dumbell curl
- 3 * 12 larry scott barbell curl with straight bar (more supination)
- 3 * 12 lying cable curl to head

finishing, choose one of the following

) 3 * 12 concentration curl
) 3 * 12 incline dumbell curl
) 3 * 12 scott dumbell curl


TRICEPS

- 4 * 8 weigted dips

now isolate while still moving serious weight....

- 3 * 10 skull crushers
continu each set immediately with close grip benchpressing using that same weight until you can't lift the bar from chest ;-)

- 3 * 12 lying one arm dumbell extension
- 3 * 12 pushdown
- 3 * 12 one arm overhead dumbell extension

finishing, choose one of the following

) 2 * 12 dumbell or cable kickback
) 2 * 12 weigted dips between benches
) 2 * 12 arm overhead dumbell or cable extension


----------------------------------------------------------------------------------
TRAINING 9 until 12
-----------------------
BICEPS, focus: close reverse grip pulldown

- 4 * 5 close reverse grip pulldown

now isolate while still moving serious weight....

- 3 * 10 standing dumbell curl
- 3 * 10 larry scott barbell curl with straight bar (more supination)
- 3 * 10 lying cable curl to head

finishing, choose one of the following

) 3 * 10 concentration curl
) 3 * 10 incline dumbell curl
) 3 * 10 scott dumbell curl


TRICEPS

- 4 * 8 skull crushers
continu each set immediately with close grip benchpressing using that same weight until you can't lift the bar from chest ;-)

- 3 * 10 weigted dips

- 3 * 10 lying one arm dumbell extension
- 3 * 10 pushdown
- 3 * 10 one arm overhead dumbell extension

finishing, choose one of the following

) 2 * 10 dumbell or cable kickback
) 2 * 10 weigted dips between benches
) 2 * 10 arm overhead dumbell or cable extension

----------------------------------------------------------------------------------
TRAINING 13 until 16
-----------------------
BICEPS, focus: close reverse grip pulldown

- 4 * 8 close reverse grip pulldown

now isolate while still moving serious weight....

- 3 * 12 standing dumbell curl
- 3 * 12 larry scott barbell curl with straight bar (more supination)
- 3 * 12 lying cable curl to head

finishing, choose one of the following

) 3 * 12 concentration curl
) 3 * 12 incline dumbell curl
) 3 * 12 scott dumbell curl


TRICEPS

- 4 * 10 skull crushers
continu each set immediately with close grip benchpressing using that same weight until you can't lift the bar from chest ;-)

- 3 * 12 weigted dips

- 3 * 12 lying one arm dumbell extension
- 3 * 12 pushdown
- 3 * 12 one arm overhead dumbell extension

finishing, choose one of the following

) 2 * 12 dumbell or cable kickback
) 2 * 12 weigted dips between benches
) 2 * 12 arm overhead dumbell or cable extension

NOW start over again!

Keep doing the low rep squats and deads but dont be afraid to do slightly more volume for arms. this is gonna work for sure.