So, my arms have an almost impossible time growing. For the past idk 3-4 months it seems my arms are the same size. roughly 14 1/2 in the middle of the bicep unflexed arm straight. My shoulders seem to have the same problem as well, however I am only overhead pressing about 125/65 with dbs. My chest grew an 1 1/2 in about 2 months, but my arms seem to just stay the same. I did add in close grip bench and bench dips recently. I hope one day to somehow get 17" unflexed arms. Btw I have long arms for my frame. 6' with a 6' 3" wingspan. Here are my number for arms..maybe it's just not enough weight yet for growth? My legs grow no problem, in fact my thighs are 28 1/2", granted I do need to loose some fat. My chest is about 47"
ez bar curl wide grip standing 60
ez bar curl close grip preacher 55
tricep extension 50
close grip bench 125
regular bench press 215
bent over bb row 165
standing hammer curls 55
I was thinking about switching to maybe just a day for arms and nothing else and maybe add in some light weight spider curls at high reps. I do 3 sets of 8-12 reps.
ez bar curl wide grip standing 60
ez bar curl close grip preacher 55
tricep extension 50
close grip bench 125
regular bench press 215
bent over bb row 165
standing hammer curls 55
I was thinking about switching to maybe just a day for arms and nothing else and maybe add in some light weight spider curls at high reps. I do 3 sets of 8-12 reps.