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  1. #1
    Registered User devanb3's Avatar
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    why wont my arms get any bigger

    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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  2. #2
    Master Skullsmith phozosado's Avatar
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    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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  3. #3
    Not even my final form NZninja101's Avatar
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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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  4. #4
    Registered User Dysun's Avatar
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    Mix it up, do different type of curls. Barbell, EZ Bar, DB, Hammer, Preacher, Concentration, Seated etc

    Hit your triceps just as hard, they make up a bigger part of your arm and are part of that overall image.
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    Registered User devanb3's Avatar
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    Originally Posted by NZninja101 View Post
    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)
    i've gotten some results in chest but back and legs im not trying to get bigger yes i work both out at least once a week but im just trying to tone the back and legs not build them up
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  6. #6
    Roman Nose dday39's Avatar
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    Originally Posted by devanb3 View Post
    i've gotten some results in chest but back and legs im not trying to get bigger yes i work both out at least once a week but im just trying to tone the back and legs not build them up
    you're clueless

    how much weight have you gained since you started training a year ago?
    Goals:

    1.5 bw Bench
    2.0+ bw Squat
    2.5 bw Deadlift
    Gain 20 lbs
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  7. #7
    Registered User lift4sport's Avatar
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    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..
    Began training: 09/2010
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    Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265

    Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs

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  8. #8
    Train hard play harder Tommy W.'s Avatar
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    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.
    Yes I'm 63 and natural but with a Test number of almost 800.


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    Registered User TigerStealth's Avatar
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    try changing up your rep tempos -- do slow negatives, do some pause reps etc
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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
    -
    Originally Posted by TigerStealth View Post
    try changing up your rep tempos -- do slow negatives, do some pause reps etc
    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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  11. #11
    Registered User MuscleGainer's Avatar
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    Originally Posted by Tommy W. View Post
    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.
    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.
    Objective: To get stronger
    Current Weight: 154 lbs
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    Originally Posted by Dysun View Post
    Mix it up, do different type of curls. Barbell, EZ Bar, DB, Hammer, Preacher, Concentration, Seated etc

    Hit your triceps just as hard, they make up a bigger part of your arm and are part of that overall image.
    Big X2!
    Most ppl dont realize that they dont work tris enuff. Made a difference for me fo sho
    And also realize that compound not isolation is probably netting better results for guys.
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    i dont know much about body builiding but if you do other exercises like squats it is supposed to make you have a higher potential for muscle gains, do deadlifts too
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    Antifragile -Lucifer's Avatar
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    OP, how much weight have you gained since you started training?

    Originally Posted by MuscleGainer View Post
    Direct arm work doesn't make any visual difference for my arms.
    I'm the same way. Heavy back + CGBP & weighted dips do it for me.
    Current Weight: 180 lbs

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  15. #15
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    triceps!
    Getting cut again
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    dat dere stick insect noflyingcars's Avatar
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    Originally Posted by devanb3 View Post
    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???

    115 lbs of curl?

    I bet they are more 115lbs of power.clean.upright.row.curl
    3k+
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    Registered User joenj07087's Avatar
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    Originally Posted by MuscleGainer View Post
    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.

    I had quite the opposite effect, got nothing from only compound movements on my arms, but after 8 months with direct work, I went from 0 to at least some gains....I wished only compound movement would have promoted arm growth, but it didn't, my diet was consistent under both programs....
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    dat dere stick insect noflyingcars's Avatar
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    Originally Posted by joenj07087 View Post
    I had quite the opposite effect, got nothing from only compound movements on my arms, but after 8 months with direct work, I went from 0 to at least some gains....I wished only compound movement would have promoted arm growth, but it didn't, my diet was consistent under both programs....
    what compound are we talking about?
    because it's more or less accepted that e.g. bench press doesn't really improve your arms.

    on the other hand, apparently chin up and dips are the best thing you can do to grow your biceps and triceps
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    Registered User joenj07087's Avatar
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    Originally Posted by noflyingcars View Post
    what compound are we talking about?
    because it's more or less accepted that e.g. bench press doesn't really improve your arms.

    on the other hand, apparently chin up and dips are the best thing you can do to grow your biceps and triceps

    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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  20. #20
    Registered User devanb3's Avatar
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    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


    Originally Posted by noflyingcars View Post
    115 lbs of curl?

    I bet they are more 115lbs of power.clean.upright.row.curl
    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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    I suck at usernames Indestructible6's Avatar
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    Originally Posted by bggreat View Post
    i dont know much about body builiding but if you do other exercises like squats it is supposed to make you have a higher potential for muscle gains, do deadlifts too
    14 year old knows more than OP.

    Srsly, just train your whole body and eat. If you do those two things right, you will grow.
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  22. #22
    Fuk u! I luv ketchup im2manly's Avatar
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    Originally Posted by devanb3 View Post
    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???
    get a hypertrophy routine phaggot
    I like it; I love it; I want some more of it.
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  23. #23
    Registered User seekay's Avatar
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    Originally Posted by Tommy W. View Post
    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.
    this is the answer
    (my english is bad)
    bench-55,leg press-270,squat-120,deadlift--95
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    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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    Registered User codz67's Avatar
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    Make sure your getting your protein. About 1g for each pound of lean muscle you have.
    Do compound exercises!! Bench, squat, deadlift, then do some isolation work. Dont do isolation first because it will hurt your compounds.
    just my 2cents
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  26. #26
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    Originally Posted by noflyingcars View Post
    115 lbs of curl?

    I bet they are more 115lbs of power.clean.upright.row.curl
    strong post to stat ratio;

    Stats: 6'2", 172 lbs

    arms, what, 12"?
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    In the future instead of walking try getting around using both arms and legs.
    Use your legs to push foward and keep the weight on your arms.
    Keep doing this and your arms and shoulders will get huge, it will also toughen your hands.
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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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    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.
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    Originally Posted by GuyJin View Post
    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:

    Are you a Woman?
    Fixed it for you,np

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