arms not growing?

[bat8man]

Hey, i've been doing this arm workout once a week and i am getting stronger but not bigger... standing barbell curl- 4 sets increasing weight- 15,12,10,8. seated incline dumbbell curl- 4 sets, same as last. lying tricep extention, same. close grip bench press, 4 sets, 10 reps. I am also eating right, and getting a minimum of 1g of protein per pound a day. Any suggestions?

[SKWeathers]

If you're not growing, then you are not eating enough. Simple as that. Just increase caloric intake until you start to grow.

[dirtydean12]

target weight times 20 usually gives you the amount of calories you should be eating to get to that weight. for example, i weigh ~185 right now, if i wanna get up to 200 i should be taking in about 4000 cal/day

[bat8man]

basically the problem is in my caloric intake, not the workout. ok, thanks guys.

[Liquidtensi0n]

basically the problem is in my caloric intake, not the workout. ok, thanks guys.

Uh.. not so fast lol. Honestly, your arm workout most likely will have very little bearing on the size of your arms. It's how well you do on the compounds such as the bench, military and BB rows that will make your guns massive. What does the rest of your workout look like?

[bat8man]

this is going to sound stupid but how does that have any bearing directly on my arms?

[JadeDragon]

Hey, i've been doing this arm workout once a week and i am getting stronger but not bigger... standing barbell curl- 4 sets increasing weight- 15,12,10,8. seated incline dumbbell curl- 4 sets, same as last. lying tricep extention, same. close grip bench press, 4 sets, 10 reps. I am also eating right, and getting a minimum of 1g of protein per pound a day. Any suggestions?

sorry but that workout is junk. especially if you are working out once a week. also, remember that biceps are one of the slowest growing muscles compared to the others. have you measured them to be sure? or are you going by eye? how long have you been working out? someone said it's simply diet and thats it. this is not always the case. are you constantly doing the same exercises week in week out? muscle memory can ruin gains bigtime.

[bat8man]

yes i have actually measured, and i have been working doing that workout for about a month now.

[JadeDragon]

so you've been working out for a month?

[bat8man]

no, i began this workout and have been using it for about a month, however my previous regiment didn't show much improvement.

[Liquidtensi0n]

this is going to sound stupid but how does that have any bearing directly on my arms?

Because bench and militaries are largely dependant on your tris and rows are largely dependant on the biceps. Moreover, doing those lifts is gonna make your body grow as a system, which is important even if all you want is arm size. You aren't going to be able to make your biceps huge out of proportion by doing tons of curling and neglecting everything else.

http://www.geocities.com/elitemadcow1/index.htm

Read as much of this site as you can if you really want to learn about training. Most of that stuff was over my head when I first read it with over a year of training experience but it quickly starts to make sense. The intermediate 5x5 workout there made my arms grow about 1/2 of an inch in the first 4 weeks of doing it and that has almost no direct arm work at all. Your question about why compounds will make the arms grow is anwered somewhere on there too in a much more complete way than I could type up here.

[ironstrife]

eat more fat

[bat8man]

eat more fat

seriously?

[spirit3530]

eat more fat

yeah what he said flax seed, fish oil, almonds, olive oil, etc............................................




and stop overtraining your arms and get a real workout program.

[Andalite]

Hey, i've been doing this arm workout once a week and i am getting stronger but not bigger... standing barbell curl- 4 sets increasing weight- 15,12,10,8. seated incline dumbbell curl- 4 sets, same as last. lying tricep extention, same. close grip bench press, 4 sets, 10 reps. I am also eating right, and getting a minimum of 1g of protein per pound a day. Any suggestions?

read this:
http://forum.bodybuilding.com/showthread.php?t=732835

it will help you

[ironstrife]

seriously?

yes. high fat diet is really good.. if you want to see more noticiable growth i'd probably increase your calorie intake by 500-800kcal.. this can be easily achieved by putting 1tablespoon of olive oil or flax oil into your shake 4-5times a day... Ever since i've been into the high fat diet, my growth has increased to least 1-2lb per week.. most of lean mass.. and i always snack on almonds.. I go through 2lb of almonds every week, calorie dense, rich in protein, carb, and fat. Most of people who actually know what they wat doing around here favor high fat diet as far as what i've witnessed...

[spirit3530]

yes. high fat diet is really good.. if you want to see more noticiable growth i'd probably increase your calorie intake by 500-800kcal.. this can be easily achieved by putting 1tablespoon of olive oil or flax oil into your shake 4-5times a day... Ever since i've been into the high fat diet, my growth has increased to least 1-2lb per week.. most of lean mass.. and i always snack on almonds.. I go through 2lb of almonds every week, calorie dense, rich in protein, carb, and fat. Most of people who actually know what they wat doing around here favor high fat diet as far as what i've witnessed...

again this guy is right.

[ironstrife]

Your diet will be the main factor in your growth.. here's a quick list for ya..

Proteins

* Boneless, Skinless Chicken Breast
* Tuna (water packed)
* Fish (salmon, seabass, halibut)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%)
* Protein Powder
* Egg Whites or Eggs
* Ribeye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
* Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
* 1% low fat cottage cheese
* Low fat or Skim Milk



Complex Carbs

* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Farina (Cream of Wheat)
* Multigrain Hot Cereal
* Pasta or Spaghetti (Whole Grain, ex:Barilla Plus)
* Rice (white, jasmine, basmati, Arborio, wild)
* Potatoes (red, baking, new)

Fibrous Carbs

* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
* Broccoli
* Asparagus
* String Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery

Other Produce & Fruits

* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
* Lemons or Limes

Healthy Fats

* Natural Style Peanut Butter or Almond Butter
* Fish Oil, Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil, Hempseed Oil
* Nuts or Seeds (peanuts, almonds, walnut)


Condiments & Misc.

* Fat Free Mayonnaise
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Salsa
* Herb Rubs
* Chili powder
* Mrs. Dash
* Steak Sauce
* Sugar Free Maple Syrup
* Chili Paste
* Mustard
* Extracts (vanilla, almond, etc)
* Low Sodium beef or chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste

[Andalite]

read this:
http://forum.bodybuilding.com/showthread.php?t=732835

it will help you

do what i said...

[bat8man]

ok, thanks.

[greekhero2583]

Yeah i have noticed that too i went on a higher fat diet during the last six weeks put on round 6 pounds and my lifts have gone up alot plus arms from 14 1/2 2 15 inches

[latrell]

Uh.. not so fast lol. Honestly, your arm workout most likely will have very little bearing on the size of your arms. It's how well you do on the compounds such as the bench, military and BB rows that will make your guns massive. What does the rest of your workout look like?

bench and mil ahaha

bench=chest
mil=delts

[kethnaab]

I wouldn't laugh too hard

trying to determine how good an "arm workout" is without knowing what is going on with the major mass builders like benches, rows, dips and chins, is absolutely futile.

they tie together, they are inseparable

[latrell]

no bro im laughin my ass off, if you want arms what helps it grow are ARM exercises. When you do back exercises you are suppose to isolate the back muscles and use as little of the bicep as possible. Yeah squats and deads stimulate more test, but arm exercises are what give you the arms. And those who say rows are for arms you are wrong, because you are cheating, you are suppose to use your back muscles.

[Dirk D.]

The body grows as a unit. It will ballance itself out. You need a large trunk to support large branches. There's no doubt about this.

As such, in order to get big arms, you need to train your presses and pulls hard. That will put size on your body, and make it possible for you to build bigger arms. That said, to actually build big arms, direct arm work is very helpful in my view. It should not, however, make up a huge part of your program.

One quotation I read on here seems very true. I'll paraphrase it here:

Weights build strength, food builds muscle. Combine the two for best results.


Good luck,
Dirk