Need help with arm growth!!!

[Kranjack18]

Alright so a little info. i’m an 18 year old male 150 pounds. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and noxygen (nitric oxide) 7 hours of sleep or more every night everything seems to be developing well except for my damn arms, especially biceps, my friend who started working like 5 months ago already has biceps like legit twice the size of mine. triceps seem to grow better but still hard to gain size. i cant seem to get to them to physically get bigger. i train everything basically for hypertrophy because i wanna gain actual SIZE in my arms not strength.

i do an arm day and currently for biceps i do the following exercises 3 sets each 10-12 reps. Normal alternating dumbell curls, hammer curls, crossover hammer curls, reverse ez bar curls, close grip preacher curls, incline dumbell curls, barbell curls, These are super setted with tricep also 3 sets 10-12 reps. tricep exercises are straight bar push downs, straight bar underhand pushdowns, tricep rope extension, overhead rope extension, ez bar skull crushers (i do 8 reps on these actually), close grip bench, kickbacks with the cable machine, and dips. They’re might be more i’m forgetting for both bicep and tricep but you get the idea.

Okay so now you guys know how i work them so what could the problem be? do i need to be going even higher reps or different exercises? Please help any advice will be greatly appreciated. How can i put pictures on here? lol

[TolerantLactose]

You're 150 lbs. Hard to think that your arms are the only thing not growing.

[Ghawk21]

You can upload pics on your bodyspace profile. What is your height, how much has your weight changed since your started post crash and whats the rest of your program look like? At 150 pounds unless you're pretty short I don't imagine anyone would have big arms and based on experience I have a feeling they're going to be pretty much in line with the rest of your body but I'll wait for pics. That's an absurd amount of arm volume for anyone much less a beginner.

Edit: Based on your profile picture your arms look proportioned well with your shoulders and chest. Like every other 18 year old who comes on here with "lagging arms", the answer is train your whole body. If the rest of your routine is as questionable as your arm day post it up and people can offer advice.

[EliKoehn]

Eat and train compound lifts.

[air2fakie]

21 sets of curls + 21 sets of tris in one day and no growth? Crazy.

[readreindeer666]

You gotta eat more food to grow

[Garage Rat]

From your profile pic it looks like you have long arms which is a tougher thing to have when trying to gain arm size.
I my self was in the same boat when i was younger.
My arms hardly grew and i tried almost every type exercise and exercise protocol.
Now looking back at my early days the advise i would give you if your after hypertrophy in your arms is to focus,train every set intensely as hard as you can,choose a couple exercises for biceps and triceps that you feel working the muscle well.
Not all exercise are suited for everyone you have to discover what really cramps the muscle when you train.
Lots of experimenting here.
Be patient it won't happen over night and more likely will take some time.
Take pics every month,keep a training log,eat well and get plenty of rest.
If arms are a priority then cut back on the work for other body parts.
Good luck.

[ECGordyn]

Eat and train compound lifts.

^^ This. Heavy rows and chins will build biceps fine.

There's a bicep program out by Brendan Tietz if you really need it

[ManwittaPlan]

Alright so a little info. i’m an 18 year old male 150 pounds. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and noxygen (nitric oxide) 7 hours of sleep or more every night everything seems to be developing well except for my damn arms, especially biceps, my friend who started working like 5 months ago already has biceps like legit twice the size of mine. triceps seem to grow better but still hard to gain size. i cant seem to get to them to physically get bigger. i train everything basically for hypertrophy because i wanna gain actual SIZE in my arms not strength.

i do an arm day and currently for biceps i do the following exercises 3 sets each 10-12 reps. Normal alternating dumbell curls, hammer curls, crossover hammer curls, reverse ez bar curls, close grip preacher curls, incline dumbell curls, barbell curls, These are super setted with tricep also 3 sets 10-12 reps. tricep exercises are straight bar push downs, straight bar underhand pushdowns, tricep rope extension, overhead rope extension, ez bar skull crushers (i do 8 reps on these actually), close grip bench, kickbacks with the cable machine, and dips. They’re might be more i’m forgetting for both bicep and tricep but you get the idea.

Okay so now you guys know how i work them so what could the problem be? do i need to be going even higher reps or different exercises? Please help any advice will be greatly appreciated. How can i put pictures on here? lol

https://www.t-nation.com/training/one-day-arm-cure

Not easy but very detailed, take a day off to try it

Follow the nutrition, supplements use whatever brand you’d like

[DayChallenger]

Eat, Eat, Eat... Train, Train Train... results will come if you consistent! Thats the magic key...
and about your sets 3 x 10-12rep, are you adding weight? Or just keep lifting the same? Need to add 1/2kg from time to time, do 8 reps with good form.. and keep doing that till you go to 10-12, than repeat.

[coachcalande]

Change your thinking.

Want big arms? When you can curl 135x8 with strict form you’ll have them.

Perhaps, stop thinking that muscles are balloons that inflate with reps....and instead consider that there’s about a 99% correlation between making a muscle stronger and making it bigger.

The advice to eat more is spot on. The money you are blowing on the BS should be spent on:

Eggs
Oatmeal

Steak
Chicken
Fish
Rice
Potatoes
Yams

Pb, almonds, cheese
Weight gain shakes

Eat big, lift big and you will grow.

[Ironface]

Bench
Row
OHP
Pull-ups
Barbell curls
Lying tricep extensions

You really don’t need much else for arms. Just progressively overload the above exercises and your arms will get bigger.

Don’t forget to train legs

Edit: and obviously eat above maintenance

[GrouchyUSMC]

What does your back and leg day look like just out of curiosity?

[BeginnerGainz]

No waiter curls or Zottman curls are killing your gains.

See, that was satire. Small muscles like biceps tend to respond well to metabolic stress, so get 10-20 lbs worth of bands and do 100 PERFECT reps AFTER a well thought program with lots of other pulling movements.

You don’t need 97 different types of curls for arms to grow.

[fro5ty]

Work the arms with high weight.

bench press, chest press, arm curls, triceps extensions, upright rows, military presses, rows, pulls

[AwakeningDragon]

From your profile pic it looks like you have long arms which is a tougher thing to have when trying to gain arm size.
I my self was in the same boat when i was younger.
My arms hardly grew and i tried almost every type exercise and exercise protocol.
Now looking back at my early days the advise i would give you if your after hypertrophy in your arms is to focus,train every set intensely as hard as you can,choose a couple exercises for biceps and triceps that you feel working the muscle well.
Not all exercise are suited for everyone you have to discover what really cramps the muscle when you train.
Lots of experimenting here.
Be patient it won't happen over night and more likely will take some time.
Take pics every month,keep a training log,eat well and get plenty of rest.
If arms are a priority then cut back on the work for other body parts.
Good luck.

This is the best advice here.