Why don't my arms grow?

[vyrex]

I'm 16 years old, 5' 7", and about 165 pounds right now. My chest is about 41", my waist is about 28", while my arms are only about 13". Right now, I've been bulking up and my entire body seems to get bigger except my arms. I can deadlift 315, squat 290, and bench 220. I focus on compound movements for my arms like barbell curls, lying tricep extensions, and dips, and I keep my reps between 4 and 6. My arms just don't seem to grow at all.

 

[HulkRow]

how many times do you do your arms??? you may be over training them....btw try using heavy weights, its working for me so far.....

i went went from lifting 12 pounders last year to 56 pounders this year and have seen the results.
err..not directly from 12's to 56'ers!!

 

[HulkRow]

how many times do you do your arms??? you may be over training them....btw try using heavy weights, its working for me so far.....

i went went from lifting 12 pounders last year to 56 pounders this year and have seen the results.
err..not directly from 12's to 56'ers!!

 

[b fold the truth]

TIME. Time is your limiting factor. My arms were small for the first several years of training. Now..they are a hair bigger than 19...not bad...but I don't work my biceps either.

B True

 

[Wizzyman]

Just be patient bro. Your lifting some awesome weights for your age man! The arms will come! Try training them with higher reps - like 10-15.

 

[Ingram]

Those stats are fucked, everything makes sense except for the arms. Are your lifts legit with free weights? There is no need to lie on the internet. 220lbs isn't a common weight to to bench. The bar would have to have 5 different size plates on each side.

1 45lbs plate
1 25lbs plate
1 10lbs plate
1 5lbs plate
1 2.5lbs plate

This whole thing doesn't add up. I can't see a kid with 13 inch pipes doing any of these lifts. a 290lbs squat is also another unusual weight to lift. Time to fess up buddy,

-Ingram

P.S. Sorry for being harsh Bro, but I think there is either some lies in your lifts or your arms are bigger than 13".

 

[Haz]

Ingram is right, I doubt you could bench 220 with 13 inch arms, plus 220 is an ODD weight.

Although I'll admit, I'll do some odd weights cause the way I add plates. For squat I like to start out with 45's on the bar, then add 35's, 25's, 10's, 5's, and finally 2 1/2's on the final set. I think it comes out to 290, which is a VERY odd weight. But it looks cool on the bar (like a pyramid) and its been working great for my legs

 

[b fold the truth]

It is possible...I used to have an extremely high squat and dead when I was very small.

Keep asking questions here. I don't care even if you did exaggerate (sp) your stats...ask questions. Everyone here is willing to help.

B True

 

[=w=]

220lbs isn't a common weight to to bench. The bar would have to have 5 different size plates on each side.

Not if he is counting the bar as 40lbs instead of 45. I have seen this where some bars are 40lbs and then 45lbs when you include the collars.

 

[vyrex]

Right now I train my biceps once a week on chest day and my triceps once a week with my shoulders. All the weights I listed are the most I have ever done for a single rep with free weights, and I didn't lie about them. I actually use a 35 instead of a 25 and 10. I can't measure my arms perfectly, but they might be more around 13.25" flexed, not pumped. I'm leaving for vacation today, but I might post a pic when I get back.

 

[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.