y are my arms still small?!?!?!?

[user45641321464321321]

I'm able to go alot more heavier weights than before and my shoulder and chest have packed on more mass except my arms..still the same frickin size . I don't understand wtf is wrong with this picture...I do more arm excersices than other body parts and just doesn't seem to respond well compared to my upperbody..how is this possible??

[alexmich]

maybe you should do less arm exersises.

[PunisherHCK]

maybe you are doing ****ty exeercises for your arms. your triceps make up 2/3 of your arms so if your the kind of guy who does curls all day thats your problem. try these:
weighted dips
decline skull crushers
rack lockouts

post your arm workout so we can check it out. might be overtraining them but i doubt it

[rurkster]

Need more details about your split, but I hear yah. I've got bad genetics for arms. My back/chest dwarf them.

[Person]

Are you training for a sport where you NEED big arms? Are your arms (triceps/biceps/forearms) getting stronger and simply not growing? For some sports, added weight may not really help you in your strength to weight ratio.

[user45641321464321321]

Originally posted by PunisherHCK
maybe you are doing ****ty exeercises for your arms. your triceps make up 2/3 of your arms so if your the kind of guy who does curls all day thats your problem. try these:
weighted dips
decline skull crushers
rack lockouts

post your arm workout so we can check it out. might be overtraining them but i doubt it

here is my arm routine:
-barbell curls 3 sets followed by alternate dumbel curls after each set.
-skull krusher 3-4 sets
-cable pulldown 4sets
-cable hammer curls 3-4sets
-dumbel tricep extension 3 sets
-preacher hammer curl 3sets
-cable wrist curs 3sets
-weighted dips 2-3sets

[LifeLiquid]

Let me ask you something, how long have you been working out? I need to know that, besides its all about genetics man I have that same problem but the longer you've been doing it eventually your body changes over time.

[user321653_345]

Originally posted by devasta
here is my arm routine:
-barbell curls 3 sets followed by alternate dumbel curls after each set.
-skull krusher 3-4 sets
-cable pulldown 4sets
-cable hammer curls 3-4sets
-dumbel tricep extension 3 sets
-preacher hammer curl 3sets
-cable wrist curs 3sets
-weighted dips 2-3sets

I count 25 sets for your arms ALONE. This is very counter productive. I don't even go over 21 sets when I am training my whole body. Try this stuff:

-All Compound lifts. That's right, no isolation at all.

-Eat more (healthy food ofcourse)


And remember, size does not tell the whole story in sports. Just because you don't have large enough amounts of mass, does not mean you can't generate a lot of force. Do all compound lifts like these:

Upper Body (and will hit your arms well enough):
Bench Press, and their variations
BB Bent Over Rows, and other row variations
Dips (weighted if you can)
Pull-ups (again weighted if you can)
Push Presses ( done explosively)


If you are set on doing an arm isolation routine, here ya go:
http://www.t-nation.com/readTopic.do?id=460150

http://www.t-nation.com/readTopic.do?id=460341
http://www.t-nation.com/readTopic.do?id=460346
http://www.t-nation.com/readTopic.do?id=460161
http://www.t-nation.com/readTopic.do?id=460334

[user45641321464321321]

Originally posted by LifeLiquid
Let me ask you something, how long have you been working out? I need to know that, besides its all about genetics man I have that same problem but the longer you've been doing it eventually your body changes over time.

being in the game for about 3-4years....and I know for sure my upper body has increase in size (shoulders, chest and back) but my arms just stayed the same....like u said, it's all about genetics and mine sux

[Person]

Why do you need bigger arms? Are you bodybuilding or something?

[user45641321464321321]

Originally posted by Person
Why do you need bigger arms? Are you bodybuilding or something?

that's the way I like it.

[Person]

Well... this is the sports section... the bodybuilding parts of the forum would probably be of better use to you.

[LifeLiquid]

Originally posted by devasta
being in the game for about 3-4years....and I know for sure my upper body has increase in size (shoulders, chest and back) but my arms just stayed the same....like u said, it's all about genetics and mine sux

Yeah its cool, maybe it will take longer who knows.

[user321653_345]

Originally posted by devasta
being in the game for about 3-4years....and I know for sure my upper body has increase in size (shoulders, chest and back) but my arms just stayed the same....like u said, it's all about genetics and mine sux

I don't think you are listening, its not all about genetics, you are not destined to small arms. But this is not the point.

Why are you asking about increasing arm size in the sport forum? That is a BODYBUILDING-type question. Ask it in the appropriate forum. Most of us here could care less about our appearance if we are excelling in our sports.

Here are my sentiments, take it or leave it, just don't cop out and say its genetics and go back to doing the routine you were doing.

Focus on compound lifts instead of devoting a whole day to doing 25 sets just for your arms. If you are lifting heavy and eating the right amount of food, your arms and the rest of your body has no choice but to grow. If you handle heavy weights like you do doing deadlifts and weighted pull-ups etc. your forearms will become like popeye's.

I guess my advice is, that if what you are doing is not working, try doing the exact opposite. If your workout is not helping your situation, then the opposite has to atleast be a step in the right direction.