ok i have been working out for about 1 year now steady and i keep doing curls and different lifts and what not... my problem isn't that im not getting stronger it just doesn't show...i have over doubled my curl weight in the past year started at 25 each or 50 on an E-z bar now at about 50-55 and 115 but my arms look no bigger unless im working out am i doing something wrong or should i be working out in some other way???
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Thread: why wont my arms get any bigger
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09-17-2011, 07:56 PM #1
why wont my arms get any bigger
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09-17-2011, 07:59 PM #2
Yeah, you're doing something wrong: curls.
Grab a routine from the Workout Routines section. Find something with big compound lifts. Curls are a peripheral exercise.---
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09-17-2011, 08:02 PM #3
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Eat more. Gain a pound a week. Are your other body parts progressing? (I have the impression that you only work arms and chest from you not mentioning how you've progressed in back exercises that involve elbow flexion like chinups, rows etc)
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09-17-2011, 08:32 PM #4
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09-19-2011, 01:41 PM #5
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09-19-2011, 01:43 PM #6
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09-19-2011, 02:29 PM #7
How many guys do you know bench press 1.5+ x their bw and have small (proportional) arms? Not very many... Lifting heavy weights will get you big when you eat right, isolation lifts should just be an accessory, if incorporated at all..
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09-19-2011, 04:09 PM #8
Your arms will grow in proportion to the rest of your body. Once you put on some size your arms wil follow. You DO need direct arm work reardless of what others say. 99% of people have better arms with some direct work.
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09-19-2011, 04:37 PM #9
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09-19-2011, 05:25 PM #10
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there could be alot of issues....
- rows,pullups , with a variety of grips
- do a small variety of curls , but dont do overboard with isolation
- ensure caloric excess, proper bulk macros
- if you usually do heavy workouts , do high volume/high rep with lighter weights every other workout
- i'd been struggling with peak growth recently until starting out with angled bar curls and hammer curls. best of luck, hoe this helps you out
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09-19-2011, 07:45 PM #11
Direct arm work doesn't make any visual difference for my arms. I've been training for about 10 years and have done routines with direct arm work and routines without direct arm work and I didn't notice any difference visually. The only direct arm work I do these days is tricep pushdowns on the machine on chest/triceps day and some form of bicep curls for 2 sets on shoulders/back/biceps day. I only do them to finish my arms off and it's more of a psychological thing for me than anything else because I want to feel that I worked out my arms well.
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09-19-2011, 08:13 PM #12
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09-19-2011, 08:17 PM #13
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09-19-2011, 08:22 PM #14
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09-19-2011, 10:00 PM #15
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09-20-2011, 03:31 AM #16
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09-20-2011, 04:19 AM #17
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09-20-2011, 04:29 AM #18
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09-20-2011, 06:27 AM #19
that is quite correct, I have to clarify my initial program did not included chin ups, it did include dips however and no, did not had a positive effect on my arm growth, but that proves nothing and like you say indeed these exercises can be the "best" for arm growth, it was not for me though!...only direct tricep work made my arms improved from what I had....!
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10-25-2011, 07:45 PM #20
sorry its been so long to reply been really busy with school and havent had time for an actual life besides like 2 3 day a week workouts
i can do 100 lb preacher curls so yes some of the added weight is due to alittle extra swing but its still mostly a proper curl
back to the topic at hand overall still no results in size
now another question does the fact that i take no supplements and have an extremely high matabalism have anything to do with it.. i eat fruit and veggies everyday and pig out on like pizza or hooter wings once a week but normally i eat like chicken, fish, and the occasional cheese burger. should i take some added supplements ie protien or something like no xplode or somthing
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10-25-2011, 08:45 PM #21
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10-25-2011, 08:52 PM #22
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10-25-2011, 09:11 PM #23
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10-25-2011, 09:15 PM #24
I'm sure its already been said, but plain and simple you have to eat more. You can't expect to not gain weight yet gain size.
Yah you can stay around the same weight and notice changes here and there little by little, but if you want your measurements to increase you have to gain weight.As of 02/10/16
170 lbs
Bench - 225 x 10
Deadlift - 385 x 5
Squat - 315 x 5
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10-25-2011, 09:26 PM #25
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10-25-2011, 09:29 PM #26
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10-26-2011, 12:30 AM #27
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10-26-2011, 12:59 AM #28
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If those height and weight stats are correct then there is only ONE reason why your arms arent getting bigger.. and its nothing to do with drop sets, multiple curls,.
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10-26-2011, 02:15 AM #29
So far, no one has asked the OP how much he weighs, how much weight he's gained (okay, a couple asked that question) or what his routine is. So, therefore, OP, I will ask you these questions:
1. What was your starting weight and what is it now? If you haven't gained much weight, then you're not eating enough.
2. What is your routine? If you started a year ago and you're on some split you gleaned from a mag, then I can guarantee you you're doing too much. If I'm wrong, then I will apologize. Please post your routine.
3. This is in line with #2. How many sets are you doing for biceps? How many for back? If you're doing ten sets for back and ten to twelve for biceps then damn, that may be the reason.
This is not to rag on you, but most often, new guys will do too much, too often, not eat enough, avoid the compound exercises which HELP add mass to the arms i.e. chins, rows, dips, et. al. and then do lotsa sets for the arms. Yes, you do need direct work, but if you're getting stronger on the rows n chins n dips and stuff, your bis and tris will get worked plenty and THEN you can do some isolation work. So do us a favor and post your routine so we can help."Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
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10-26-2011, 02:23 AM #30
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