sick of my small arms

[onelraad]

sick of my 12 inches arms ? what do to? .. someone told me that if you are 17 your arms won't get big as someone passed 18, is that true ? I have been training for 11 months and don't know what to do ? could it be beacuse of my genetics ?

[Iliander]

It's normal to have small arms at 146 lbs.

Are you focussing on heavy compounds? Just get strong at weighted dips and chin-ups, and BULK.

[Tredeh]

sick of my 12 inches arms ? what do to? .. someone told me that if you are 17 your arms won't get big as someone passed 18, is that true ? I have been training for 11 months and don't know what to do ? could it be beacuse of my genetics ?

After about a year of training my arms are 14. Could be genetics. How often do you train them? hit bis/tris at LEAST twice a week, if not three times per week with moderate volume (I would sya around 6 sets, 3 heavy sets 6-8 reps and 3 midweight weights 8-12 reps). For biceps be sure to include barbell curls, seated DB curls (So your arms are at an angle behind your torso), and for triceps be sure to include skull crushers and kick backs. You may want to split your routine up so it's like this:
Biceps A:
Barbell curl, 3x6-8
(other lift, 3x8-12)
Biceps B:
Seated DB curl, 3x8-12
(Other lift, 3x8-12)

And for triceps:
Triceps A:
Skull crusher, 3x8-12
Dip, 3x6-8
Triceps B:
Close grip bench, 3x6-8
Kickbacks, 3x8-12

Throw the tricep and bicep routines in whenever you work bis and tris (You could do back/bis chest/tris, back/tris chest/bis, bis/tris or whatever).
Be sure to keep doing heavy compounds (squats, deadlifts, ohp, bench, barbell row) and make sure you're eating enough protein and getting enough sleep.

Hope I helped.

[SonOfAristaeus]

your arms look bigger than 12 in your avi. My avi is a couple of months old but i recall being a bit over 140 in it and i had 14.2's back then i think.

[onelraad]

After about a year of training my arms are 14. Could be genetics. How often do you train them? hit bis/tris at LEAST twice a week, if not three times per week with moderate volume (I would sya around 6 sets, 3 heavy sets 6-8 reps and 3 midweight weights 8-12 reps). For biceps be sure to include barbell curls, seated DB curls (So your arms are at an angle behind your torso), and for triceps be sure to include skull crushers and kick backs. You may want to split your routine up so it's like this:
Biceps A:
Barbell curl, 3x6-8
(other lift, 3x8-12)
Biceps B:
Seated DB curl, 3x8-12
(Other lift, 3x8-12)

And for triceps:
Triceps A:
Skull crusher, 3x8-12
Dip, 3x6-8
Triceps B:
Close grip bench, 3x6-8
Kickbacks, 3x8-12

Throw the tricep and bicep routines in whenever you work bis and tris (You could do back/bis chest/tris, back/tris chest/bis, bis/tris or whatever).
Be sure to keep doing heavy compounds (squats, deadlifts, ohp, bench, barbell row) and make sure you're eating enough protein and getting enough sleep.

Hope I helped.

I'm doing all that and no changes :/ .. I train them twice a week about 12-15 sets each time :/

[onelraad]

your arms look bigger than 12 in your avi. My avi is a couple of months old but i recall being a bit over 140 in it and i had 14.2's back then i think.

how long have you been training?

[Tredeh]

I'm doing all that and no changes :/ .. I train them twice a week about 12-15 sets each time :/

Take a week off of direct arm work. Increase frequency to 3 times per week (bis 3 times, tris 3 times), lower volume to 6 sets per workout. Go as heavy as you can, make sure you keep your negatives in check and don't worry about breaking form to get the last few reps. Add some cable work also. At the bottom of curls lock your arm out so your tricep flexing to get the full stretch in the bicep. Focus on the contraction, add some hammer curls/reverse curls. Go heavy on back work for more bicep gains as well.

[AlexTheNewbie]

Hmm..
I've had 15,5'' arms after just a few months of training.
I can see you're at a really low bf% which might indicate a deficit, not a surplus.

Are you sure you're eating enough?
Is your routine good?

[JGAesthetics]

After about a year of training my arms are 14. Could be genetics. How often do you train them? hit bis/tris at LEAST twice a week, if not three times per week with moderate volume (I would sya around 6 sets, 3 heavy sets 6-8 reps and 3 midweight weights 8-12 reps). For biceps be sure to include barbell curls, seated DB curls (So your arms are at an angle behind your torso), and for triceps be sure to include skull crushers and kick backs. You may want to split your routine up so it's like this:
Biceps A:
Barbell curl, 3x6-8
(other lift, 3x8-12)
Biceps B:
Seated DB curl, 3x8-12
(Other lift, 3x8-12)

And for triceps:
Triceps A:
Skull crusher, 3x8-12
Dip, 3x6-8
Triceps B:
Close grip bench, 3x6-8
Kickbacks, 3x8-12

Throw the tricep and bicep routines in whenever you work bis and tris (You could do back/bis chest/tris, back/tris chest/bis, bis/tris or whatever).
Be sure to keep doing heavy compounds (squats, deadlifts, ohp, bench, barbell row) and make sure you're eating enough protein and getting enough sleep.

Hope I helped.

Try to aim for more reps! From>weight!

More sets!
More dropset
More superset
More burnouts

Loads more you can do

[Tredeh]

Try to aim for more reps! From>weight!

More sets!
More dropset
More superset
More burnouts

Loads more you can do

Agree and disagree. When my arms wouldn't grow I did exactly what I told OP and added about an inch to my arms over the course of 4 or 5 months. I like to include low reps and high reps, sometimes breaking form a little and doing cheating curls. But yeah, dropsets and burnouts are good.

[JGAesthetics]

Agree and disagree. When my arms wouldn't grow I did exactly what I told OP and added about an inch to my arms over the course of 4 or 5 months. I like to include low reps and high reps, sometimes breaking form a little and doing cheating curls. But yeah, dropsets and burnouts are good.

Thanks

[SonOfAristaeus]

how long have you been training?

less than a year, i don't really remember. 4 or 5 months of gym in avi i think.

[MuscleMigraine]

I'd say just keep getting bigger overall

Based on your avi your arms definetely look proportional to your body, you likely have a small waist and small overall frame.

At 145 lbs I would not expect someones arms to be much bigger than 12-13". I would bulk up to 160 lbs or so and then maybe your arms will be at 14" or so.

Good luck

[Tb0282]

Gain weight and your arms will get bigger.

Your 146lbs, obviously you're arms are going to be small because you are small.

Once you hit 200+lbs, I guarantee your arms won't be small

[OneSixtyFour]

I'm sick of my 12" too

Not many girls can handle it
































































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not a proudmanlet crew checking in

[aldiba94]

It's normal to have small arms at 146 lbs.

Are you focussing on heavy compounds? Just get strong at weighted dips and chin-ups, and BULK.

This .. when you are 170 or 180 you wont have 12 inch arms.

[HagenK]

Just do compound lifts and they will grow. There is no need to isolate arms in your stage.

[Ranga91]

Start bulking put on some weight first before you start blaming genetics for anything and yeah hit big compounds grow everything.