lacking arms

[hennerz]

i have been wourking out for about 5 months now and taking supplements such as optimum 100% why protein shake, micronised creatine and bsn nitrix and i have a clean diet with about 6 or 7 meals a day including 3 protein shakes.
my problem is that my arms just wont develop....they havent grown one inch in 5 months but they did tone up a little bit. eventho my chest,shoulders,legs and back are developing my arm just wont.
what could it be?

[Lee_5]

looking at your stats you seem pretty proportionate.

nearly 14 inch arms 5"7 and 160lbs is good. are you sure that 80kg barbell curl is accurate though

[hennerz]

i have never actualy done a one rep max but i put in my stats and that calculator ended up with 80

[Squat-Man]

Originally Posted by hennerz

i have never actualy done a one rep max but i put in my stats and that calculator ended up with 80

Calculators usually doesn't give the certain results . Try one rep max .

[ccs77]

Arms are tough for some people. Mine haven't grown in months either. I've heard you need to gain 10 pounds of bodyweight for your arms to grow 1inch....I don't know how much of that is true, but I bet if you bulked and gained 10 pounds your arms would grow with the rest of your body. Like the previous post, your porportionate....I think for most of us our body grows together, not one part over the rest. I do have a friend who seems to have some arm genes on his side. The guy is 5-7 190 and his arms are friggin 18 inches. I can't even get mine over 16.


Look in the article section of this website, there are a ton of arm articles that are worth a read. X reps, hyper trophy, cheats, drop sets, forced reps, there are a bunch of techniques that are supposed to force growth.

[ThickAsABrick]

Originally Posted by ccs77

I think for most of us our body grows together, not one part over the rest.

I wish that were true. It would make bodybuilding a helluva lot easier.

Most people are either torso dominant or arm dominant. Hence the need for diff. people to give diff. BPs more of less attention.

The one inch/15 lbs of BW is a general guideline only and applies far more to those who are experienced/closer to their genetic potential.
Enough specialization and just about anyone can change their proportions, regardless of how stubborn a BP may be.

[ccs77]

Originally Posted by ThickAsABrick

I wish that were true. It would make bodybuilding a helluva lot easier.

Most people are either torso dominant or arm dominant. Hence the need for diff. people to give diff. BPs more of less attention.

The one inch/15 lbs of BW is a general guideline only and applies far more to those who are experienced/closer to their genetic potential.
Enough specialization and just about anyone can change their proportions, regardless of how stubborn a BP may be.

That makes sense. My core grows pretty fast, my chest, shoulders, hips and unfortunately my waste go up almost without trying...my arms, not so much.

What can torso dominate people do to shift growth to the arms? Is training biceps and tri's twice a week over training? What about two a days on bicep and tricep days? I'm at a loss and pretty frustrated with my arm growth...I know it's a common complaint.

I do all the regualr excersizes and work very hard. Heavy barbell curls, hammers, eazy curls, preachers, alternate dumbells, even some cable curls to no avail....if you have insight please help.

[Lee_5]

Originally Posted by ccs77

That makes sense. My core grows pretty fast, my chest, shoulders, hips and unfortunately my waste go up almost without trying...my arms, not so much.

What can torso dominate people do to shift growth to the arms? Is training biceps and tri's twice a week over training? What about two a days on bicep and tricep days? I'm at a loss and pretty frustrated with my arm growth...I know it's a common complaint.

I do all the regualr excersizes and work very hard. Heavy barbell curls, hammers, eazy curls, preachers, alternate dumbells, even some cable curls to no avail....if you have insight please help.

you just need to try different things with the understanding you might also be doing too much arms. some people do get better results doing very little for arms. others have to do a lot for them.

[Twerp]

You've got to be kidding. You know why you have small arms? Because you have a small upper body. What you need is to get stronger. Trust me, if you can do weighted dips or weighted chin-ups, your arms will grow. I don't recommend arm specialization training for anyone but advanced lifters. You need to focus on strength! Full body strength! I once posted here that the way to grow big arms is to be able to squat 315lbs. It's a bit tongue in cheek, but the premise is that if you need to build overall strength prior to worrying about your arms. Also, compound lifts like squats & deadlifts result in more testosterone production, which then can lead to more muscle growth.

You ever seen someone (besides those freaks with Synthol) with 19" arms or bigger with tiny shoulders? Of course not, your body doesn't work that way. I get the best results from heavy lifting with other movements, and my arm workouts are supplementary...

[Charuto222]

Originally Posted by nervesgone

You've got to be kidding. You know why you have small arms? Because you have a small upper body. What you need is to get stronger. Trust me, if you can do weighted dips or weighted chin-ups, your arms will grow. I don't recommend arm specialization training for anyone but advanced lifters. You need to focus on strength! Full body strength! I once posted here that the way to grow big arms is to be able to squat 315lbs. It's a bit tongue in cheek, but the premise is that if you need to build overall strength prior to worrying about your arms. Also, compound lifts like squats & deadlifts result in more testosterone production, which then can lead to more muscle growth.

You ever seen someone (besides those freaks with Synthol) with 19" arms or bigger with tiny shoulders? Of course not, your body doesn't work that way. I get the best results from heavy lifting with other movements, and my arm workouts are supplementary...

I partly agree but still some arm training is necessary for optimal results, he just needs to stick with basic heavy arm work like BB curls/DB curls and CG Bench/Skulls, and kick the super-isolated movements (preachers, kickbacks, etc.) to the curb.

Anyway Hennerz, the reason your arms are small is bcoz you weigh 160 lbs (yes, it really is THAT simple - people make this **** WAY more complicated than they need to.)

Work on getting your basic lifts up and eat to supplement - this is the same answer that I would give to 95-99% of the BB population in regards to smallness.

[Lee_5]

Originally Posted by nervesgone

You've got to be kidding. You know why you have small arms? Because you have a small upper body. What you need is to get stronger. Trust me, if you can do weighted dips or weighted chin-ups, your arms will grow. I don't recommend arm specialization training for anyone but advanced lifters. You need to focus on strength! Full body strength! I once posted here that the way to grow big arms is to be able to squat 315lbs. It's a bit tongue in cheek, but the premise is that if you need to build overall strength prior to worrying about your arms. Also, compound lifts like squats & deadlifts result in more testosterone production, which then can lead to more muscle growth.

You ever seen someone (besides those freaks with Synthol) with 19" arms or bigger with tiny shoulders? Of course not, your body doesn't work that way. I get the best results from heavy lifting with other movements, and my arm workouts are supplementary...

i agree to an extent. i said this in another thread but it got misinterpretered a bit.

focus on adding weight to all the compound lifts. gain overall bodymass. IMO that should be the primary focus for any lifter unless theyre already huge with impressive lifts. then add in whatever arm work you need to make them grow, bearing in mind for some people it might not be a lot.

[Twerp]

Originally Posted by Charuto222

I partly agree but still some arm training is necessary for optimal results, he just needs to stick with basic heavy arm work like BB curls/DB curls and CG Bench/Skulls, and kick the super-isolated movements (preachers, kickbacks, etc.) to the curb.

Anyway Hennerz, the reason your arms are small is bcoz you weigh 160 lbs (yes, it really is THAT simple - people make this **** WAY more complicated than they need to.)

Work on getting your basic lifts up and eat to supplement - this is the same answer that I would give to 95-99% of the BB population in regards to smallness.

Like I said, arm workouts are supplementary! But definitely not your focus!!

[ccs77]

Originally Posted by nervesgone

You've got to be kidding. You know why you have small arms? Because you have a small upper body. What you need is to get stronger. Trust me, if you can do weighted dips or weighted chin-ups, your arms will grow. I don't recommend arm specialization training for anyone but advanced lifters. You need to focus on strength! Full body strength! I once posted here that the way to grow big arms is to be able to squat 315lbs. It's a bit tongue in cheek, but the premise is that if you need to build overall strength prior to worrying about your arms. Also, compound lifts like squats & deadlifts result in more testosterone production, which then can lead to more muscle growth.

You ever seen someone (besides those freaks with Synthol) with 19" arms or bigger with tiny shoulders? Of course not, your body doesn't work that way. I get the best results from heavy lifting with other movements, and my arm workouts are supplementary...

This kind of goes with what I was saying earlier that our bodies grow together not one part over the rest.

[ThickAsABrick]

Originally Posted by ccs77

That makes sense. My core grows pretty fast, my chest, shoulders, hips and unfortunately my waste go up almost without trying...my arms, not so much.

What can torso dominate people do to shift growth to the arms? Is training biceps and tri's twice a week over training? What about two a days on bicep and tricep days? I'm at a loss and pretty frustrated with my arm growth...I know it's a common complaint.

I do all the regualr excersizes and work very hard. Heavy barbell curls, hammers, eazy curls, preachers, alternate dumbells, even some cable curls to no avail....if you have insight please help.

This is from a similar thread:

Originally Posted by ThickAsABrick

Some things I've done to bring up my arms:
1)Have a dedicated arm day, first in the week when you're fresh
2)Experiment with rep ranges, exercise selection, and form
3)Pay attention to feel and use the exercises that you "feel" the most until you get an idea of what works (this does NOT mean go super light and squeeze every rep for several seconds)
4)Keep focusing on progression
5)Give it time

These things are done without taking the focus away from the basic massbuilders for other BPs.

I'm also torso dominant, but hard work over time and INCREASING volume NOT decreasing were key for me in balancing out my physique. If you study others who have had similar problems, you'll note that the majority experience also used similar methods.

Also, try to ignore people who think bodyparts can't grow unproportionally or that getting stronger solves everything. Compounds perpetuate your bodies strongest points-weaker points need more attention, which comes from a combo of the basic massbuilders + isolation.

Best to take your advice from those who have already done what you're trying to do.

[ThickAsABrick]

Originally Posted by Lee_5

i agree to an extent. i said this in another thread but it got misinterpretered a bit.

focus on adding weight to all the compound lifts. gain overall bodymass. IMO that should be the primary focus for any lifter unless theyre already huge with impressive lifts. then add in whatever arm work you need to make them grow, bearing in mind for some people it might not be a lot.

the primary focus should be getting stronger on the BASICS which includes direct arm work.

there is NO reason not to do both unless you're lazy or don't care about your arms

arms reover very quickly, so it won't be a hindrance for newer trainers to do some arm work from th start

[ccs77]

Originally Posted by ThickAsABrick

This is from a similar thread:



I'm also torso dominant, but hard work over time and INCREASING volume NOT decreasing were key for me in balancing out my physique. If you study others who have had similar problems, you'll note that the majority experience also used similar methods.

Also, try to ignore people who think bodyparts can't grow unproportionally or that getting stronger solves everything. Compounds perpetuate your bodies strongest points-weaker points need more attention, which comes from a combo of the basic massbuilders + isolation.

Best to take your advice from those who have already done what you're trying to do.

Any tips on taking shoulders out of the equation when working bi's? The only way I can really target bi's are preachers. All other seem to really work my front delts befor emy bi's get waxed. I try hard to keep form right, elbows close to my side, no swaying etc...

What excersizes work best for you and is there any tips for putting more load on just the bi's?

Also wide grip tends to flare up some sort of tendonitis in my outside forearm...is this typical?

Sorry if I thread jacked, hopefully some of these replies help the OP.

[Anonymoushead]

Haven't read the whole thread, but try this doing upright rows followed immediately by bicep curls, then tricep press. No rest in between. Just alternate from one to the other. One light warm up set followed by two working sets of each. You should be lifting enough weight that on the third set you fail half way through the set, straight away drop the weight and keep going to failure again.

Failure being inability to complete the movement with proper form.

Just an idea. I don't have the hugest arms in the world but I didn't see much improvment in my arms until I started doing upright rows.

[ThickAsABrick]

Originally Posted by ccs77

Any tips on taking shoulders out of the equation when working bi's? The only way I can really target bi's are preachers. All other seem to really work my front delts befor emy bi's get waxed. I try hard to keep form right, elbows close to my side, no swaying etc...

What excersizes work best for you and is there any tips for putting more load on just the bi's?

Also wide grip tends to flare up some sort of tendonitis in my outside forearm...is this typical?

Sorry if I thread jacked, hopefully some of these replies help the OP.

Form is a means to an end. If your arms are growing despite some shoulder involvement, then who cares? That said, incline curls are another option.

Preachers tend to work well for people with long biceps, and not as well for those who have higher insertion points (if you can fit a few fingers between your elbow and your biceps when its flexed, you have short biceps). I have short biceps, so I don't use them much.
I tend to use BB or DB curls as my primary move, and then I like either incline or hammer curls, and I follow that up with a few shaping moves. You may not need all of this volume yet, but keep experimenting with different exercises in the meantime and see which ones you feel working the muscle. Feel is very important for lagging parts. It sounds corny, and most people don't fully understand what it even is, but developing a strong mind to muscle connection will help you in keeping mroe focus on your biceps.

[Twerp]

TAAB, come on you're 215lb!

This guys focus doesn't need to be his arms!

[ThickAsABrick]

Originally Posted by nervesgone

TAAB, come on you're 215lb!

This guys focus doesn't need to be his arms!

I agree that the OP doesn't need a specialized arm routine.

I deleted my other response when i realized you were speaking directly about him. I tend to give general advice since not everyone reading has the same issues.

but still, for those who have arms that don't grow easily, waiting until you're already big and strong (and probably look like a T-rex) will only making evening out your physique more difficult. Don't you agree?

[Twerp]

I don't disagree at all, it's equally as hard to train your back or chest heavy if your arms can't take it.

[ccs77]

Originally Posted by ThickAsABrick

Feel is very important for lagging parts. It sounds corny, and most people don't fully understand what it even is, but developing a strong mind to muscle connection will help you in keeping mroe focus on your biceps.

Where can I read up on this feel and mind connection? I am having a tough time understanding this. Pump? contraction? Muscle movement?

[ThickAsABrick]

There are plenty of articles around if you search for them. Some here on the main site. http://www.bodybuilding.com/fun/herve1.htm

Essentially it means concentrating on the muscle you are using to the point where you have better control over it. Some exercises feel like they hit the target muscle harder than others. While this isn't always a necessity, often times you can "wake up" certain bodyparts through this approach, which makes other exercises easier and more effective. It doesn't mean going light all the time and squeezing the heck out of muscles, which is what some people falsely think, and it doesn't mean don't focus on progression.

[Anonymoushead]

Where can I read up on this feel and mind connection? I am having a tough time understanding this. Pump? contraction? Muscle movement?

I had a hard time with this too and until someone at the gym gave me the golden tip and suddenly I could just do it. It was with lat-pull downs, which I find especially difficult to create the connection with.

Anyway, the tip was: feel the full stretch of the muscle on the negative phase of the movement. Let the weight stretch the muscle all the way out and concentrate on the feeling of that stretch, and then concentrate on the feeling of the muscle contracting and pulling that stretch back on the positive phase of the movement.

[ccs77]

Originally Posted by Anonymoushead

Anyway, the tip was: feel the full stretch of the muscle on the negative phase of the movement. Let the weight stretch the muscle all the way out and concentrate on the feeling of that stretch, and then concentrate on the feeling of the muscle contracting and pulling that stretch back on the positive phase of the movement.

I have felt that on heavy barbell curls when going really slow on the way down. I'll try to focus on that a little more...

[Defiant1]

I think the trick in a case like this is to:

A. make sure you are training them. Basic arm exercises should be part of every basic routine.

B. make sure you are HITTING them. I would choose from the following for biceps:

BB curl, with a straight bar, or curl bar
DB curl
Incline DB curl
Preacher curl*

*not everyone. You'll know believe me.

Something I noticed: guys who have trouble hitting their bi's seem to gravitate toward Incline Dumbbell Curls for whatever reason. I suggest trying them.

For triceps:

Lying extension
Standing extension (2 hands, 1 dumbbell)
Dips
CGBP

With full body, I would suggest one of the first 2. Why? Because your pressing for delts/pecs will hit your outer and medial heads of your tris, you want to hit the long head for size, so try an extension for your specific arm exercise. But, again, the most important thing is that it works for YOU. If dips blast your tris, then do dips or whatever.

Pick only one of these exercises (if you are doing full body), but pick the one that works. Try different grips etc. A small change can make a HUGE difference.


The choice isn't "no arms" or "arm day". The smart choice is to train arms proportionately.

[bassing68]

You want big biceps....RUN! That's what builds em.


Today at the supper table my 6 year old daughter out of the blue said hey Dad you know how strong I am now while flexing her arm.

Being the good dad ( she is small, like a preschooler) I acyed like Iwas feeling her muscle and sai yeah you're getting big arms.

She said Yeah, I got bigger muscles today. I ran in the gym and got strong.

I said running made your muscle that big.

She nodded and said yeah.

So, all you dumbasses who don't know how to build arms....Take it from a 6 year old and just run.

[ccs77]

Originally Posted by bassing68

You want big biceps....RUN! That's what builds em.


Today at the supper table my 6 year old daughter out of the blue said hey Dad you know how strong I am now while flexing her arm.

Being the good dad ( she is small, like a preschooler) I acyed like Iwas feeling her muscle and sai yeah you're getting big arms.

She said Yeah, I got bigger muscles today. I ran in the gym and got strong.

I said running made your muscle that big.

She nodded and said yeah.

So, all you dumbasses who don't know how to build arms....Take it from a 6 year old and just run.

LOL kids are funny like that. My son is 5 and he's always asking me to feel his muscles in his arm. I always act like they've gotten bigger and he told me the other day it was because he started getting chicken Nuggets at Mc D's rather than a cheesburger in his happy meal. I about died. They really do pay attention to what we are doing and want so bad to be just like us.

[bassing68]

Originally Posted by ccs77

LOL kids are funny like that. My son is 5 and he's always asking me to feel his muscles in his arm. I always act like they've gotten bigger and he told me the other day it was because he started getting chicken Nuggets at Mc D's rather than a cheesburger in his happy meal. I about died. They really do pay attention to what we are doing and want so bad to be just like us.

Yes they do. reps for setting a good example.