I have been working out fairly consistently for about 3 1/2 to 4 years. My arms have stopped growing around 16 1/2 inches about 1 1/2 years ago. I have tried 5 x 5 building workouts. I have tried 5-8 reps workouts with about 22-28 sets.
I lift heavy on arm day doing 4 sets of 5-8 reps of skull crushers (100-110 lbs), tricep extensions (110-135 lbs), close grip bench (185-225 lbs), cable push downs (120-150 lbs), and dips (bodyweight + 45 lbs) I have continually increased in weight but measured little to no gain in my arm size. My Bicep is similar in volume and weight.
I do HIT in lue of long cardio training 1-2 a week to try and stay somewhat lean and minimize muscle loss.
I may not eat enough protein, it is difficult and to get the recommended amount of 1 gram per pound of body mass. I probably only eat 75% of my weight in protein. I find it expensive to buy enough meat and protein powder to get that 190 grams that I need.
Any recommendations would be greatly appreciated.
|
Thread: My Arms Will Not Get Any Bigger
-
11-13-2013, 06:43 AM #1
My Arms Will Not Get Any Bigger
-
11-13-2013, 06:51 AM #2
-
11-13-2013, 06:56 AM #3
-
11-13-2013, 06:59 AM #4
-
-
11-13-2013, 07:06 AM #5
-
11-13-2013, 08:00 AM #6
- Join Date: Jan 2009
- Location: California, United States
- Age: 40
- Posts: 11,287
- Rep Power: 83162
Got to agree with the above. Not really sure what you're expecting, but if you're a natural lifter, 16.5 inch arms at 190 is about as big as you're likely to get. So if you want bigger arms you're going to have to put on more weight.
You can Google genetic muscular potential or something similar to find the estimates of how big you can get based on wrist/ankle size and body weight. Use that to set a goal of how big you need to get for whatever your goal is.
I think the problem might be you see too many e-stats of people claiming 18 inch arms. Most natural bodybuilders at your size are rocking 16-17 inch arms.
-
11-13-2013, 09:34 AM #7
-
11-13-2013, 10:01 AM #8
-
-
11-13-2013, 10:09 AM #9
IN before "chin-ups."
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
11-13-2013, 10:39 AM #10
-
11-13-2013, 12:02 PM #11
- Join Date: Jun 2010
- Location: South Carolina, United States
- Age: 34
- Posts: 164
- Rep Power: 201
OP you may want to try doing chin ups :-) but seriously, all you can do is eat, and keep lifting... if your sets of 8 reps havent been working, try mixing it up... one day do your normal arm routine with your normal amount of sets and reps, and the next arm day you may want to try raising your reps upwards to around 15-20 reps while lowering the weight a tad.... Of course you are still keeping constant tension and good form as well but like the others stated, you will only gain so much size naturally anyway..... Be proud of what you have!!!! My arms are right around there as well and Ive been going at it for 8 years now....
-
11-13-2013, 03:16 PM #12
-
-
11-13-2013, 03:26 PM #13
- Join Date: Jun 2011
- Location: Reston, Virginia, United States
- Age: 35
- Posts: 9,169
- Rep Power: 22892
As everyone else has stated, your arms are big. Time to focus on getting your lats and lower back thickness up to par with your more advanced traps, arms and shoulders. And get that 35" waist back down to 30". See what your arm size when you have a 30" waist. If you're still over 16" with a small waist, you're far above average imo.
-
11-13-2013, 03:28 PM #14
-
11-13-2013, 04:16 PM #15
-
11-13-2013, 04:22 PM #16
-
-
11-13-2013, 07:09 PM #17
-
11-13-2013, 09:02 PM #18
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
- Rep Power: 54801
This might just be the most realistic answer. People E-stat like crazy on here. Though gaining muscle when you're 5 foot 9 190 pounds really depends on how fat you are. If you're not pudgy then that's actually a respectable level for a natural lifter. Unfortunately gains can't be made at the same rate forever.
In before pictures of well built gymnasts which 'prove' that chin ups are 'the' mass builder for biceps.'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
-
11-14-2013, 01:27 AM #19
- Join Date: Nov 2006
- Location: California, United States
- Age: 44
- Posts: 538
- Rep Power: 319
Size comes from eating at a surplus. If you want bigger arms then you have to eat more and add overall mass. If you feel arms are just lagging, try adding in an arms day. I like training arms in the 8-12 range on a bulk and the reps start to go down a bit when I cut but the weight stays the same. Kinda opposite of what you do.
-
11-14-2013, 01:31 AM #20
-
-
11-14-2013, 06:50 AM #21
-
11-14-2013, 07:26 AM #22
Similar Threads
-
My chest does NOT grow. How do I get it bigger?
By Jdub2030 in forum ExercisesReplies: 30Last Post: 12-04-2017, 07:12 PM -
No progress in my arms
By TheJack12 in forum Teen BodybuildingReplies: 8Last Post: 11-06-2013, 10:00 PM -
Arms will NOT get bigger
By lionsman81 in forum Workout ProgramsReplies: 27Last Post: 01-11-2011, 06:06 PM -
Is my chest and arms gonna lack on rippetoes?
By YoungLee in forum Workout ProgramsReplies: 20Last Post: 08-20-2009, 03:10 AM -
Help to build my arms.
By zola66 in forum Over Age 35Replies: 9Last Post: 06-30-2009, 12:42 AM
Bookmarks