Arms won't grow more than 14"

[aryan101]

Hi.

Age : 31
Height : 5ft 5"
Weight: 178 Lbs

In the past I have lifted for more than 9 years but my arms were stuck at 14 inches.

Now I have started again for 4 months and at the end of the 3rd month my arms had grown from 12 to 14 inches.

Again they wont grow any any bigger.

According to http://www.weightrainer.net/maximum_bodypred.html my arms can grow up to 16.

I am following Jason Blaha's workout routine but instead of doing 5 reps I am doing 10.

http://www.muscleandstrength.com/wor...comment-563825

Any tips ?

[DBjay]

Are you bulking or cutting right now? There's plenty of direct arm work in that routine.

[aryan101]

For the last 1 month I am on a caloric deficit but the point is I was never able to cross 14" even on a caloric surplus.

Right now I have no other option but to cut coz I have ugly looking pecs and abs due to fat.

But the thing is I am seeing growth in other area like legs, lats, deltoids.

[CrazyBlackPanda]

maybe you already reached your genetic potention in arms.
you've been lifting 9 years already.

[DBjay]

Your muscles arent going to grow while cutting. Once you get your BF% down to around 15% (or lower) you can start bulking again. Ideally you want to set yourself up to bulk for something like an entire year straight without getting too fat. Short bulks will just stall your gains, like right now.

Lifting for 9 years doesn't mean anything if you've been doing it wrong the entire time.

[TopesMuhGoats]

For the last 1 month I am on a caloric deficit but the point is I was never able to cross 14" even on a caloric surplus.

Right now I have no other option but to cut coz I have ugly looking pecs and abs due to fat.

But the thing is I am seeing growth in other area like legs, lats, deltoids.

I read that Arnold would keep dumbbells under his bed and do a set or two for his rear delts every morning, because they were a lagging body part. So for the average person, maybe try doing this every two days.

Or just work your biceps and triceps more often with less volume.

[Dan_S]

If you've legit been busting your ass for 9 years, at 5'5" and 178 pounds, that's probably close to your genetic limit. It sucks, but then again, 14" on your small frame probably looks big?

[aryan101]

If you've legit been busting your ass for 9 years, at 5'5" and 178 pounds, that's probably close to your genetic limit. It sucks, but then again, 14" on your small frame probably looks big?

Yes I agree that 14 is pretty decent for my frame. Actually my old trainer was 5ft 6" and he had 17" arms. Honestly he is the source of my inspiration.

[alexb650]

Despite what has been said, I still think it's diet related. It has to be. Are you hitting your macros while in a surplus? And are you cheating your lifts or actually lifting the weight?

[aryan101]

Despite what has been said, I still think it's diet related. It has to be. Are you hitting your macros while in a surplus? And are you cheating your lifts or actually lifting the weight?

As I said I am on a caloric deficit for the last 1 month.

I do all exercises with proper form for 10 reps. Its only because I keep the form so strict, out of the 3 sets of bicep curls I manage only 6 reps from the last set.

[alexb650]

Bro, you can't gain size while in a calorie deficit. You can gain strength but not any size. I think in the past your diet was not on point but you had noob gains up to 14". Once noob gains are done it takes time and patience to see results. It's simple, eat in a surplus, hit your macros, do direct tricep / bicep work and be patient. Expect it to take a year or longer to add an inch to your arms.

[ironwill2008]

As I said I am on a caloric deficit for the last 1 month.

.

I think I see your problem, OP.

[Krugg]

For the last 1 month I am on a caloric deficit but the point is I was never able to cross 14" even on a caloric surplus.

Right now I have no other option but to cut coz I have ugly looking pecs and abs due to fat.

But the thing is I am seeing growth in other area like legs, lats, deltoids.

You have big lats but small biceps. Hmmm...
Are you going heavy enough on barbell curls mate?

[Krugg]

maybe you already reached your genetic potention in arms.
you've been lifting 9 years already.

Loxl. He's doing 5x5 and he's reached his genetic potential.

[aryan101]

I think I see your problem, OP.

Okay I will cut until I my chest and midsection fat is gone, I will stay that way for some months then I will have to research about macros first and finally go for a bulk.

You have big lats but small biceps. Hmmm...
Are you going heavy enough on barbell curls mate?

I do dumbbell curls with 40 Lbs dumbbells with strict form. Thats quite heavy for me atm.

[krysix]

Well, with 40 lb db you are not going to have 17'' arms

[aryan101]

Well, with 40 lb db you are not going to have 17'' arms

I know there's no exact rule for this but how much do you think I need to curl to achieve that size ?

[alexb650]

Okay I will cut until I my chest and midsection fat is gone, I will stay that way for some months then I will have to research about macros first and finally go for a bulk.



I do dumbbell curls with 40 Lbs dumbbells with strict form. Thats quite heavy for me atm.

Research macros now not later. There's no point in doing anything until you get your diet in check. You don't need heavy DBs to get big arms either. Go to the nutrition section and read the stickies. Your problems are all diet related. Srs.

[davisj3537]

Lifts for last 3 months-adds two inches through muscle memory

Cuts for a month and is confused about a lack of growth.

Fact: Your arms WILL grow if you stay in a surplus.

14 inches isn't your genetic limit. They will get bigger with more food, though they might not grow as proportionally as you'd like.

[davisj3537]

Well, with 40 lb db you are not going to have 17'' arms

Mine are 17 and just last week I failed on my barbell curls on my 4th set of 8 at 80lbs....weight doesn't mean shyt.

Just realized OP hasn't been watching macros. JC

[brokedown24]

I think op its time you bulk 15% over maintnance and start doing weighted chinups and dips.. And go bulk to 220 for 1 year then cut.. 1" gainz

[krysix]

Mine are 17 and just last week I failed on my barbell curls on my 4th set of 8 at 80lbs....weight doesn't mean shyt.

Just realized OP hasn't been watching macros. JC

You are probably genetically gifted. Op seems to have the same problem than me and he need hard work to get bigger biceps. I can assure you that I wont get big biceps with 80lb curls.

[davisj3537]

You are probably genetically gifted. Op seems to have the same problem than me and he need hard work to get bigger biceps. I can assure you that I wont get big biceps with 80lb curls.

I'm not special; I just ate enough to grow and did heavy azz rows, pullups and CGBP. Your triceps make up 2/3 of your arm so don't forget them.

[ThickAsABrick]

I'm not special; I just ate enough to grow and did heavy azz rows, pullups and CGBP. Your triceps make up 2/3 of your arm so don't forget them.

17s @ 186 is very good.

[davisj3537]

17s @ 186 is very good.

I was 203lbs and cut to 181 for a pl contest a few weeks ago. I took the 3 months of cutting off of legs in hopes of healing up a hip injury. So a lot of that weight came from my legs. I have the legs of a 160lb guy right now:/ After lots of stretching and mobility work I'm just finally getting back to working them. At least it will come back quickly.

Off to the gym for front squats and RDLs. lol

[Retardo-pex]

Mine are 17 and just last week I failed on my barbell curls on my 4th set of 8 at 80lbs....weight doesn't mean shyt.

Just realized OP hasn't been watching macros. JC

If you are my size yet benching 455 equipped then 16 of those arm inches are tricep so not sure how this would help op's bicep issues :P

[davisj3537]

If you are my size yet benching 455 equipped then 16 of those arm inches are tricep so not sure how this would help op's bicep issues :P

Well that was part of my point. Everyone is telling OP about bicep crap. OP never once mentioned he wanted bigger biceps; he said he wanted bigger arms. Hence why I mentioned doing more tricep stuff since they make up roughly 2/3 of your arm.

Also, my shirt was stupid tight when I hit 455 for 3. Thought I was going to have to cut it off. I was also at just under 200lbs at the time. There is a **** double bicep pose in ma profile. They aren't huge, but they are decent. Strong enough to do a one arm pullup (shameless self promotion.)

Edit: I said everyone was talking about bicep stuff. That isn't true. There were quite a few people who mentioned triceps.

[APwn]

14" might be his genetic potential if he was 10% bodyfat, but he's 32%. Chances are those 14" guns are really 12.5".

Either way there is no way someone with his bodyfat level should be bulking. OP, please stick to your cut.

[mferrandi]

try my training system OP

[aryan101]

At 32% BF I don't have the liberty to bulk.

I will cut to 10/12 % BF.

I am having a tough time cutting so finally when the I reach my target BF% I will stay that way for some months.

Then I will go for a clean bulk.

I have made good gains in these 4 months following ICF 5 X 5 so I don't wanna change it unless absolutely necessary.

I have tried push/pull/legs routine before but I am getting better results following this full body routine.