Lagging arms and shoulders,switch routine?

[Cyder00]

Hey!

I've been training for about 2.5 years. Made alot of misstakes,didnt eat enough first 1.5 years,injured my lower back a year ago etc which has all slowed down my progress. I started of very skinny at 120 pounds,i am about 155 now. Currently bulking on 4000 kcal a day and doing an upper/lower split. Problem is,my shoulders are pretty much non existent and my arms are 32.5cm which is super small. I dont neglect my arms or shoulders in any way. I do CG bench 2 times a week,tricep pushdowns once a week, barbell curls once a week, db incline curls 2 times a week,heavy OHP 2 times a week and lateral raises once a week. Numbers are following:

CG bench: 80KG X 4
Barbell curl: 37.5KG X 6
Incline db curl: 14 KG X 8 (16 X 8 with a little sloppy form)
OHP: 47.5kg X 3

I have been increasing alot in strength and weight but my arms and shoulders just arent growing,so im starting to think that maybe it's because i do too low volume? Should i switch to a bro split instead where i can really blast them hard once a week?

How do i fix this?

[Farley1324]

If you are gaining a lot of strength and weight, size is coming/will come.

No don't switch to a brow split, upper/lower split done 4x/week for 2/x week frequency per muscle group is sure to be better.

[TheViking1992]

What's your routine? And numbers on the other compounds?

[Cyder00]

If you are gaining a lot of strength and weight, size is coming/will come.

No don't switch to a brow split, upper/lower split done 4x/week for 2/x week frequency per muscle group is sure to be better.

Do you think so? Because it seems as if the only thing growing during this bulk is my stomach. I am getting stronger but my measurements doesnt show any large increasements at all and i got no definition whatsoever in my chest/shoulders/back/arms

[Farley1324]

Do you think so? Because it seems as if the only thing growing during this bulk is my stomach. I am getting stronger but my measurements doesnt show any large increasements at all and i got no definition whatsoever in my chest/shoulders/back/arms

What measurements? Detail them over time, along with strength changes, and BW change

[Cyder00]

What's your routine? And numbers on the other compounds?

Sadly i cant squat/deadlift/row anymore because of my lower back injury. Everytime i do quad/lower back work my back hurts like hell the day after. Don't say that i skip squats etc,because squats are one of my favourite exercises and i hate not being able to do them.

I do upper/lower rest rest Upper/lower/Upper. Typical upperday would look something like
OHP 3x3 (1 top set, 2 lighter sets)
CG bench 2x5 (1 heavy set,one lighter set)
Lat Pulldowns 3x6-10
Incline db press 3x8-12
Incline db curl 3x8-12
Seated cable row 2x8-12
Face pulls 2x10-15

Doing bout 30kg X 7 on incline db press, 75kg X 10 on lat pulldowns, 14KG X 8 on incline db curl

[Jasonk282]

If your back is that jacked up then you're better off getting it fixed before going any further.

Seriously, back injuries are nothing to mess around with.

[Farley1324]

See a professional about your back. Stretch your hamstrings out religiously (after warming them up, wall stretches are TST) until you can lean forward and touch the floor back-pain free.

[Cyder00]

See a professional about your back. Stretch your hamstrings out religiously (after warming them up, wall stretches are TST) until you can lean forward and touch the floor back-pain free.

Nah,i've got heavy APT,stretching my hamstrings are the worst thing i can do..

[Farley1324]

Says who??

[Cyder00]

Says who??

I do,you can see that my lower back has a very heavy arch,if i train quads it pulls the pelvis more forward,making my lower back hurt even more,if i stretch my quads alot i dont have back pain during daily activities

[Jasonk282]

I do,you can see that my lower back has a very heavy arch,if i train quads it pulls the pelvis more forward,making my lower back hurt even more,if i stretch my quads alot i dont have back pain during daily activities

Just curious...

What university did you get your medical degree from?

[Farley1324]

I do,you can see that my lower back has a very heavy arch,if i train quads it pulls the pelvis more forward,making my lower back hurt even more,if i stretch my quads alot i dont have back pain during daily activities

Tight hamstrings are bad for lower back problems, mmmkay?

[RK42]

If you haven't done so yet, I would strongly recommend that you get your back checked out by medical professionals. If they are indeed caused by posture problems, they might be able to prescribe physical therapy to get them addressed. Or if you have an actual back injury, they can get you the necessary treatment.

You're much too young to live with serious back problems, and simply accept that you can't perform certain movements.

[davisj3537]

I just skimmed this thread but a few things jumped out at me.

the only thing growing during this bulk is my stomach... and i got no definition whatsoever in my chest/shoulders/back/arms

Definition is only shown through low bodyfat. The fact that you're wanting to see definition from a bulk is a red flag.

Also, you should really stop self diagnosing injuries. If APT was the root issue then stretching hams is undesirable, but if APT isn't then it could be making it better. This needs a professional diagnosis man.

[ironwill2008]

See an Orthopedist, opie. Deal with the issue(s) first that are keeping you from training on a proper program. No kid your age should be screwing around with a back problem that could possibly put you in a wheelchair---or worse.