arms not growing

[bvbellomo]

I have a 48 inch chest and 14 1/2 inch upper arms. Right now, I am trying my first cycle of HST, and just benched 2x15x165, incline 2x15x105 and 2x15 (machine assisted) pull ups. I do some light arm work after, but by this point, every muscle in my arms feels like concrete. I am getting stronger, and even notice some muscle on my chest now, but my arms haven't changed. Should I keep doing what I am doing, or change it up? Any point working arms more than 3 times a week?

[davisj3537]

Gain 10lbs and you'll get roughly another inch on your arms...plus or minus depending on your height. They won't get bigger unless you're gaining weight. At 5'10 and 200lbs mine were roughly 17.5-18.

[k9pit]

Everybody is different I guess but my arms didn't take off until I went full bro with them and incorporated and "arm day" which includes weighted chin ups (underhand), heavy DB curls in the 6-8 rep range, machine preachers, heavy decline Skullcrushers, and CGBP.

[NoexBB]

At 5'10 and 200lbs mine were roughly 17.5-18.

Fawkin' merlin. You must've been pretty lean at 200.

[sammywatkins]

Gain 10lbs and you'll get roughly another inch on your arms...plus or minus depending on your height. They won't get bigger unless you're gaining weight. At 5'10 and 200lbs mine were roughly 17.5-18.

Yeah but than hell just have a bigger physique with the same poor proportions.

[Amnat91]

It could have a lot to do with genetics.
If you are anything like me your form may just be getting worse and worse.
My arms really started growing decently when I had a light day (mainly 12-20 rep sets on everything) and a heavy day (7-12 rep sets). A lot of people say that's too many reps but it worked decently for me and maybe it might work well for you too.
Just make sure you are going nice and slowly each rep so you don't swing.
Try to have a very full ROM.
And lastly if you can try to flex your bicep and tricep simultaneously through the whole ROM (you will have to do much lighter weight than you are used to)
I hope this helps!

[davisj3537]

Fawkin' merlin. You must've been pretty lean at 200.

12% at best I think. I never really cared about being lean. Aside from 2 sets of curls and a tricep iso 2xweek I never did any arm isolations. Almost completely compounds. When you're benching mid 400s and doing pullups with 120lbs around your waist your arms are going to grow.

Yeah but than hell just have a bigger physique with the same poor proportions.

Sure, if he's using some bad program. Otherwise I don't follow what you're saying.

[bvbellomo]

Yeah but than hell just have a bigger physique with the same poor proportions.

Yes, how do I get from a 40" waist and 14 inch arms to 32 inch waist and 17 inch arms? Lots of people telling me to lose or gain weight, that I can't do both at the same time, but opinions are mixed on which I should do first. I'd be pretty happy with the rest of my measurements if just the waist and upper arms changed.

I never had much problem gaining muscle and losing fat at the same time - problem is I gain muscle easily around my neck and thighs. Legs, back, chest and forearms are a little harder, but upper arms never change, no matter what my weight is at.

[davisj3537]

Yes, how do I get from a 40" waist and 14 inch arms to 32 inch waist and 17 inch arms? Lots of people telling me to lose or gain weight, that I can't do both at the same time, but opinions are mixed on which I should do first. I'd be pretty happy with the rest of my measurements if just the waist and upper arms changed.

I never had much problem gaining muscle and losing fat at the same time - problem is I gain muscle easily around my neck and thighs. Legs, back, chest and forearms are a little harder, but upper arms never change, no matter what my weight is at.

You need to run bulk and cut cycles man. Cut down to 10-12% bodyfat and then bulk up to 16% or so. Rinse and repeat. There is some truth to accomplishing both at the same time, but it's very slow. Bulk and cut cycles are a much more efficient use of your time IMO.

[bvbellomo]

You need to run bulk and cut cycles man. Cut down to 10-12% bodyfat and then bulk up to 16% or so. Rinse and repeat. There is some truth to accomplishing both at the same time, but it's very slow. Bulk and cut cycles are a much more efficient use of your time IMO.

I ask how to cut, and people say eat 1 gram per pound bodyweight, don't cut back on carbs and fat too much, and lift at least 3 times per week. If I do that, I can build muscle a lot easier than I lose fat.

[davisj3537]

I ask how to cut, and people say eat 1 gram per pound bodyweight, don't cut back on carbs and fat too much, and lift at least 3 times per week. If I do that, I can build muscle a lot easier than I lose fat.

Cutting is all about a calorie deficit man. Sure macros are important and you should read this and fully understand it http://forum.bodybuilding.com/showth...hp?t=156380403

It explains exactly how to cut.

[sooby]

Arms aren't going to grow very fast that's just the truth of it. I'd say you'd be lucky to gain an inch on your arms if you gain 10 lbs. Personally my arms grew fractions of an inch when I would gain 10-15 lbs. Like Davis said you are going to have to run cutting and bulking cycles. My arms are around 14.5 to 15 inches as well, one thing for sure is though if you don't bulk and put on muscle your arms will NEVER get bigger.

For most people, doing heavy compound lifts, some form of pull-up and maybe doing a few sets of biceps and triceps 2x a week seems to be pretty sufficient for arm growth. But it also depends on genetics as well. Most people can reach 17 inch arms in a lifetime worth of good training, any more then that is bonus.

[micheal78]

Seated Dumbbell Palms-Up Wrist Curl, Standing Palms-Up Barbell Behind The Back Wrist Curl, bench press and reps are the exercises which can help you to grow arms.

[DEEFA1]

I have total **** bicep genetics. short muscle....what helps is getting big triceps. As for biceps what works the best for me is a couple sets of 21s on bicep day.