Arm growth vs Body growth

  1. Advanced Member
    BoyFromAus's Avatar
    Join Date
    Sep 2008
    Posts
    705
    Rep Power
    427
    Level
    21
    Lv. Percent
    46.3%

    Arm growth vs Body growth


    morning AM

    I've been bulking for 4 weeks now and my arms are not growing the way my chest, back and quads are.

    I understand that those are bigger muscles but still, I would expect to see some sort of proportional growth in my arms but it's not happening.

    When I started, my arms were 12.7 inches untensed in the morning on empty stomach. Now they're 13" untensed in the morning on empty stomach. That's either very minimal gain or no gain at all if my measurements were incorrect. ...but my quads have gained reasonable size as has my back... just not my arms

    The routine i do is:

    Monday / Friday

    Squats 3 x 8
    Inclined Bench Press 3 x 8
    Military Press 3 x 8
    Barbell bent over rows 3 x 8
    BB curls 3 x 8
    Calve Raises 3 x 15

    Wednesday

    Deadlifts 3 x 8
    weighted Wide Grip pull ups 3 x 10
    weighted Dips 3 x 10
    Leg lifts 3 x 20
    weighted Crunches 3 x 20

    So any help would be much appreciated on what i'm currently doing wrong. On other threads it says CG bench press and skull crushers should help. I'm not sure how to incorporate them though.

    Thanks,

  2. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    201
    Level
    14
    Lv. Percent
    18.69%

    Here is my arms day:

    * Barbell Curls, 6 sets x 6 reps
    * Cable Pressdowns, 6 x 6
    * Preacher Curls, 6 x 6
    * Close-Grip Bench Press, 6 x 6
    * Incline Hammer Curls, 6 x 6
    * Dips, 6 x 6

    My full routine: Needed a New Routine - Tried the 666 Today
  3. Diamond Member
    JudgementDay's Avatar
    Stats
    6'1"  220 lbs.
    Join Date
    Dec 2008
    Age
    25
    Posts
    13,318
    Rep Power
    3574590
    Level
    86
    Lv. Percent
    74.08%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Heres mine

    Superset 1
    -Barbell curls/ 10 reps, 6 reps, 12 reps
    -Laying down(on bench) skull crushers/ 10 reps, 6 reps, 12 reps

    Superset 2
    -Seated inclined dumbbell curls/ 10 reps, 6 reps, 12 reps
    -Overhead dumbbell extintion,2 arms/ 10 reps, 6 reps, 12 reps

    Superset3
    -Preacher/ 10 reps, 6 reps, 12 reps
    -weighted dips 10 reps, 6 reps, 12 reps

    Superset 4
    -Arnold curls/ 10 reps, 6 reps, 12 reps
    - hammer curls/ 10 reps, 6 reps, 12 reps
    -Pushdowns / 10 reps, 6 reps, 12 reps

    Superset 5/ triset
    -Tricep pushdowns 10 reps, 8 reps, 6 reps
    -Reverse Pushdowns 10 reps, 8 reps, 6 reps
    -over head pushdowns 10 reps, 8 reps, 6 reps
    -21's Barbell Curl 1st set- normal grip, 2nd set- close grip, 3rd set wide grip

    Superset 6, 3 sets each
    -Reverse barbell curls/ 10 reps, 8 reps, 6 reps
    -Wrist curls, 20, 15, 15
    - reverse wrist curl, 15, 15, 15
    - behind the back wrist curls 20, 15, 10
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
    •   
       

  4. Professional Member
    Jasen's Avatar
    Stats
    6'0"  245 lbs.
    Join Date
    Oct 2009
    Posts
    4,048
    Rep Power
    6864
    Level
    44
    Lv. Percent
    22.74%
    Achievements Activity ProPosting Pro

    ya it heppans. mine are 16.5 and my quads are 29, chest is 51
    ~ IRON LIVERô________ *[It's just advice man, that's all it is! You can take or do whatever the FCUK you wanna do!]
  5. Board Moderator
    Unbreakable
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,715
    Rep Power
    986901

    Quote Originally Posted by xink View Post
    Here is my arms day:

    * Barbell Curls, 6 sets x 6 reps
    * Cable Pressdowns, 6 x 6
    * Preacher Curls, 6 x 6
    * Close-Grip Bench Press, 6 x 6
    * Incline Hammer Curls, 6 x 6
    * Dips, 6 x 6

    My full routine: Needed a New Routine - Tried the 666 Today
    12.7" to 13" is a 3% increase. What do you want in 4 weeks?

    18 sets of direct bicep work. If you can do 18 sets then you are not working hard enough for the first 12 to 14 sets. If you haven't killed them in 4 to 6 sets your wasting your time.
  6. Advanced Member
    BoyFromAus's Avatar
    Join Date
    Sep 2008
    Posts
    705
    Rep Power
    427
    Level
    21
    Lv. Percent
    46.3%

    Quote Originally Posted by Heat Miser View Post
    12.7" to 13" is a 3% increase. What do you want in 4 weeks?

    18 sets of direct bicep work. If you can do 18 sets then you are not working hard enough for the first 12 to 14 sets. If you haven't killed them in 4 to 6 sets your wasting your time.

    Looking at it from that angle, it seems I have gained something.. (assuming my measurements were accurate). But I regularly hear many people ( who're gear free) talking about how they can gain a whole inch to their arm in a month. That's why i was thinking 0.3 of an inch gain was pretty minimal and want to know if there's anything I can do to speed up growth in my arms (without the use of gear or PH).
  7. Board Moderator
    Unbreakable
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,715
    Rep Power
    986901

    Believe what you want...
  8. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    201
    Level
    14
    Lv. Percent
    18.69%

    Quote Originally Posted by BoyFromAus View Post
    Looking at it from that angle, it seems I have gained something.. (assuming my measurements were accurate). But I regularly hear many people ( who're gear free) talking about how they can gain a whole inch to their arm in a month.
    Meh... I don't know about that, that sounds pretty extreme 'all natural'... Also, remember we aren't all built the same! I'm similar to you in that my arms are HARD gainers!!! I've gone my whole life having very small arms, but a great chest and legs like a f*cking oak all without doing anything! My arms, however, I can work like crazy yet they grow slow...

    Slow and steady man, be patient, they'll get their, you may want to consider switching up your routine though, looks a little thin to me.

    X
  9. New Member
    hitsquaddd's Avatar
    Stats
    5'9"  187 lbs.
    Join Date
    Jan 2009
    Age
    23
    Posts
    55
    Rep Power
    98
    Level
    7
    Lv. Percent
    17.87%

    Quote Originally Posted by Heat Miser View Post
    If you haven't killed them in 4 to 6 sets your wasting your time.
    Couldn't agree more.
  10. Advanced Member
    Movin_weight's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Oct 2006
    Posts
    802
    Rep Power
    1888
    Level
    22
    Lv. Percent
    46.48%

    lift arms b4 your compounds once or twice per week
  11. New Member
    embrance's Avatar
    Join Date
    Sep 2009
    Posts
    14
    Rep Power
    69
    Level
    3
    Lv. Percent
    28.75%

    Make no mistake you have gained.In 3 months that a fullinch even at tha rate of growth.Also Charles Poliquin DID mention that people forget that he body is a machine.It tend sto be symetric.Unless you gain weight in WHOLE your body,your arms wont grow.Simple as that.Exaple:If you are 75kg and have a 35cm arms,no matter how much you train them they wont grow more unless you go beyond 75kg body weight.Siple as that and I have seen that on myself as well.
  12. Advanced Member
    BoyFromAus's Avatar
    Join Date
    Sep 2008
    Posts
    705
    Rep Power
    427
    Level
    21
    Lv. Percent
    46.3%

    alright thanks guys. I am gaining arm size but it's just happening very slow compared to what i'd wish for. None the less it's happening, so i think i'll stick with what i'm doing.
  13. New Member
    Jaidmaster's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Jan 2008
    Age
    43
    Posts
    112
    Rep Power
    139
    Level
    9
    Lv. Percent
    9.01%

    I seem to remember reading you need to gain about 10lbs to see an inch increase in the arms...?
  14. Advanced Member
    wedlund6's Avatar
    Stats
    5'10"  264 lbs.
    Join Date
    Nov 2009
    Age
    43
    Posts
    583
    Rep Power
    353
    Level
    19
    Lv. Percent
    49.09%

    more volume. i am joj right now my work out is
    bis
    e z bar 3s x10-12r
    preacher db 3s x 10r
    consentration 2sx10r
    rev curl 3sx10r
    over head cable 3s x12r
    hammer 2s x10r
    that is just bis about the same for tris when not joj i tone it down alot
  15. New Member
    embrance's Avatar
    Join Date
    Sep 2009
    Posts
    14
    Rep Power
    69
    Level
    3
    Lv. Percent
    28.75%

    Quote Originally Posted by Jaidmaster View Post
    I seem to remember reading you need to gain about 10lbs to see an inch increase in the arms...?
    Yep.I went from 75 to 80kg and with no direct arm work i got +1.5cm in each arm.
  16. Advanced Member
    BoyFromAus's Avatar
    Join Date
    Sep 2008
    Posts
    705
    Rep Power
    427
    Level
    21
    Lv. Percent
    46.3%

    damn, that's a lot. No wonder i don't see much arm growth. My overall body growth has only gone up by barely 2kg.
  17. Board Sponsor
    Clickster's Avatar
    Join Date
    Mar 2006
    Age
    29
    Posts
    2,509
    Rep Power
    211240
    Level
    39
    Lv. Percent
    85.46%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Heat Miser View Post
    If you haven't killed them in 4 to 6 sets your wasting your time.
    BINGO!! I thought the exact same as I was reading.
    I'm Back...
  18. Senior Member
    jaydollars's Avatar
    Stats
    5'6"  180 lbs.
    Join Date
    Sep 2009
    Posts
    1,436
    Rep Power
    27390
    Level
    29
    Lv. Percent
    4.75%
    Achievements Posting Pro

    It has taken me about 2 years to put on a half an inch naturally, for some people arm growth is very difficult, similar to calf growth
  19. New Member
    Pleonastic's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Jan 2009
    Posts
    212
    Rep Power
    177
    Level
    12
    Lv. Percent
    78.16%

    Quote Originally Posted by hitsquaddd View Post
    Couldn't agree more.
    I could agree more. I hit my biceps with way more than 6 sets. A beginner may need less and everyone if different... but i think going more than 6 sets is fine and for me necessary. i do 15+ sets i kno im a lil crazy but i get good results.
  

  
 

Similar Forum Threads

  1. Is hairloss/body hair growth inevitable?
    By Flay in forum Anabolics
    Replies: 0
    Last Post: 09-14-2008, 10:43 PM
  2. IGF and Body Hair Growth
    By agntx07 in forum IGF-1/GH
    Replies: 8
    Last Post: 03-01-2007, 12:54 PM
  3. Replies: 2
    Last Post: 12-10-2006, 12:32 AM
  4. Replies: 46
    Last Post: 06-05-2006, 09:23 PM
  5. Replies: 5
    Last Post: 03-06-2004, 11:12 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in