My Arms will NOT grow! HELP!

[hockey737]

What the hell is going on..... i've been lifting hard for 2 years with a decent diet and my arms have been the same size for 2 years.... 14 inches. I cannot get them to grow! Everything else seems to be getting great gains except for my arms. Triceps I have been doing: dips,Tricep pushdowns with rope and bar, and dumbbell Extensions 3 workouts - heavy 5 sets of 10. Biceps: Barbell curls, and Concentration curls. 2 workouts heavy 5 sets of 10. I need advice because whatever I am doing is not working at all! Someone please post something that has worked for them.

14 inches cold
14.75 pumped

[l3ul2n]

You tried reducing the set and rep numbers?

[hockey737]

You tried reducing the set and rep numbers?

My workouts have always been 5 sets of 10 reps for every exercise. Seems to work for everything else but my arms.... I havent tried changing at all and that might be my problem

[DahKid]

My workouts have always been 5 sets of 10 reps for every exercise. Seems to work for everything else but my arms.... I havent tried changing at all and that might be my problem

Well obviously man...you been doing the same thing when you hit a plateau? Try finding a good superset excersize and eat more to gain.

[l3ul2n]

My workouts have always been 5 sets of 10 reps for every exercise. Seems to work for everything else but my arms.... I havent tried changing at all and that might be my problem

Ya, try changing the workout or diet when something is not working. Good luck

[hockey737]

Does anybody have a good number of sets and reps I could be doing different? I'm gonna find a few more exercises but maybe 3 or 4 sets of how many reps?

[DahKid]

Does anybody have a good number of sets and reps I could be doing different? I'm gonna find a few more exercises but maybe 3 or 4 sets of how many reps?

8 sets total

2 x 4 - Standing Dumbell Curls
2 x 4 - Incline Curls
2 x 4 - Hammer Curls
2 x 4 - Weighted Pullups

[llamabob]

What the hell is going on..... i've been lifting hard for 2 years with a decent diet and my arms have been the same size for 2 years.... 14 inches. I cannot get them to grow! Everything else seems to be getting great gains except for my arms. Triceps I have been doing: dips,Tricep pushdowns with rope and bar, and dumbbell Extensions 3 workouts - heavy 5 sets of 10. Biceps: Barbell curls, and Concentration curls. 2 workouts heavy 5 sets of 10. I need advice because whatever I am doing is not working at all! Someone please post something that has worked for them.

14 inches cold
14.75 pumped

When you say 3 workouts, are you implying training them 3 times a day? If so, drop to once.

Also, you list 3 exercises for triceps, 5 sets, 10 reps. That's 15 sets of triceps, then factor in the auxilary work from any pressing movements you do, which is probly between 3-4, that a LOT of work on tri's. Cut the tri exercises down to 2, and lower to 8 reps.

Biceps look good but try 8 reps.

Also, you hit platue, mix it up, look into negatives, super sets, tri sets, 21's etc.

Also, if you train tri's with chest and bi's on back day, try giving them their own day. My arms grew an inch with their own day.

[hockey737]

When you say 3 workouts, are you implying training them 3 times a day? If so, drop to once.

Also, you list 3 exercises for triceps, 5 sets, 10 reps. That's 15 sets of triceps, then factor in the auxilary work from any pressing movements you do, which is probly between 3-4, that a LOT of work on tri's. Cut the tri exercises down to 2, and lower to 8 reps.

Biceps look good but try 8 reps.

Also, you hit platue, mix it up, look into negatives, super sets, tri sets, 21's etc.

Also, if you train tri's with chest and bi's on back day, try giving them their own day. My arms grew an inch with their own day.

Thanks for the info

[llamabob]

Thanks for the info

Not a prob.

[JnJ23]

My workouts have always been 5 sets of 10 reps for every exercise. Seems to work for everything else but my arms.... I havent tried changing at all and that might be my problem

yes, that is your problem. maybe you bi's/tri's do not respond to that type of training, so i advise you switch up. maybe you can add more or less reps, more or less sets, some shocking methods, different exerices, eating more, etc....

[mischiev]

try heavy close grip bench press for the tris.
i started adding a lot more size when i used that.
pushdowns and dips really can't cut it there's a limit to how much weight you can do with those, after awhile.

[Black Stallion]

aer you sure your 10 % bf ? your arms dont look nearly toned enough for someone who claims 10 % bf , i could b wrong , just an observation

[XPumperX]

just cut everything in half for a while.

do 5 sets total with 5 reps each. Or go with 4 sets. I'm sure you'll see gains coming again

[brown_builder]

you gotta switch up your routine when you hit a plateau man

[hockey737]

aer you sure your 10 % bf ? your arms dont look nearly toned enough for someone who claims 10 % bf , i could b wrong , just an observation

More around 13-14% right now, gained some weight =)

[hockey737]

Thanks for the info guys.