Arms won't grow...everything else will

[howwedo107]

I found a solution to my pullup problem. Today around 4pm, I walked alittle over a block to the elementary school playground, I did 3 sets to failure, winded up being 3 sets of 5 reps, came back home and heated up some fish to eat. Is 3 sets too much to do? I'm planing on going out to lift my weights until about 12am

I could picture this...."mommy mommy what is that man doing on the monkey bars?" "just leave him alone hunny your safe that's why I carry mace" lol jk bro

[DerickVonD]

I could picture this...."mommy mommy what is that man doing on the monkey bars?" "just leave him alone hunny your safe that's why I carry mace" lol jk bro

Lol. There was a parent there watching me, but hey you gotta do what you gotta do sometimes.

[DerickVonD]

All this focus on the bicep when the triceps makes up twice as much arm girth.

Further, I don't care what exercise you are doing, if you are unable to keep your shoulder blades back and your elbows against your sides when doing elbow flexion (curling) you are partially removing the bicep form the exercise, relying on the brachialis (which may or may not be a good thing for some), and limiting potential growth.

Br

I know, which is why I am doing bicep excercises where it is much less likely for me to cheat. Idk if this is normal, but I have to spider curl 10lbs less than I do on preacher curls. And yes I know about the triceps, which is why I have added in tricep extensions, close grip bench and bench dips.

[GeraldNY181]

just change the methodology for your training of your arms...adding an exercise isnt going to do anything. You need a radical change in protocol, like tons of volume and pump sets on one end of the spectrum, or go super heavy and compound for sets of 5 or less...if you are eating enough then they have to grow with one of these methods

[xtraflossy]

just change the methodology for your training of your arms...adding an exercise isnt going to do anything. You need a radical change in protocol, like tons of volume and pump sets on one end of the spectrum, or go super heavy and compound for sets of 5 or less...if you are eating enough then they have to grow with one of these methods

Truth.
I just switched to alternating curls and was able to curl a great deal more weight. 5lbs is a big jump for bicepts. Blew those suckers up
It worked so well I was inspired to do a few more movements (lat pulldowns and such) in an alternating route for a good 2-3 sets with like a 15lb jump since I didn't have to split my CNS between both sides

[Frank Reynolds]

All this **** is moot. You can change methods, programs, do all your foo foo db curls facing the east, while holding your pinky out at a 72deg angle, and it doesn't mean **** if you are not gaining weight.

I am not sure why all this advice is pointing towards training when he mentioned he lost 15lbs. The answer is glaringly obvious GET ****ING BIGGER..lol Put on 30lbs, while getting progressively stronger and tell me your arms didn't grow.

[DerickVonD]

All this **** is moot. You can change methods, programs, do all your foo foo db curls facing the east, while holding your pinky out at a 72deg angle, and it doesn't mean **** if you are not gaining weight.

I am not sure why all this advice is pointing towards training when he mentioned he lost 15lbs. The answer is glaringly obvious GET ****ING BIGGER..lol Put on 30lbs, while getting progressively stronger and tell me your arms didn't grow.

I can't loose fat and gain muscle at the same time? My body fat % is way too high.

[Frank Reynolds]

I can't loose fat and gain muscle at the same time? My body fat % is way too high.

Sure. But can you do it to the point you put any substantial size on your arms? Not likely.

IMO the fastest route is typically to drop the bf, and then work on putting on some mass.. People get caught in this idea they are "recomping" and take LONG periods of time to accomplish a goal that could have been done in 1/4 of the time had they just dieted down, and then focused on adding mass.

If you are running a cycle during this then that changes things to a degree, but even then I would just diet down to a BF where you are happy. You arms will LOOK bigger/better when lean anyway.

[DerickVonD]

Been awhile since I posted in here. I was thinking of not doing concentration curls at all anymore and jsut do standing ez bar curls close grip and incline curls, since it feels awkward doing spider curls no matter what the weight is. I just can't decide if it's better to alternate weekly ez bar curls and incline curls or do them in the same day, along with hamemr curls, bb rows, one arm rows and deads. I read that incline curls focus on the long head of the bicep and you get more "peak" with them than with concentration curls, but inclines feel harder so I figured they would work better.

[carpee]

Been awhile since I posted in here. I was thinking of not doing concentration curls at all anymore and jsut do standing ez bar curls close grip and incline curls, since it feels awkward doing spider curls no matter what the weight is. I just can't decide if it's better to alternate weekly ez bar curls and incline curls or do them in the same day, along with hamemr curls, bb rows, one arm rows and deads. I read that incline curls focus on the long head of the bicep and you get more "peak" with them than with concentration curls, but inclines feel harder so I figured they would work better.

that stuff doesn't matter until you're already huge

stick to compound movements, and slow your reps down - I'm talkin a literal 4-5 second negative

make sure you are working the bicep and not hoisting with the front delt

[DerickVonD]

that stuff doesn't matter until you're already huge

stick to compound movements, and slow your reps down - I'm talkin a literal 4-5 second negative

make sure you are working the bicep and not hoisting with the front delt

Should I try doing reverse grip bb rows or keep doing them with a regular grip like I have been? Hoisting???

[carpee]

Should I try doing reverse grip bb rows or keep doing them with a regular grip like I have been? Hoisting???

however you feel comfortable. some say theres more of a chance of injury doing reverse grip.

[DerickVonD]

however you feel comfortable. some say theres more of a chance of injury doing reverse grip.

Didn't do what he did in the video, but I tried them today and I did the curls where I turn my arm as I go up, I guess I did it wrong. I got long dumbbell handle so I have to hold the weight pretty far out to do like in the video.EDIT: Okay I can do them like he does in the video, but they are just farther out, same weight just alittle bit lower reps.

[DerickVonD]

http://s37.photobucket.com/albums/e5...nclinecurl.mp4
Too fast? As I said I have to go out pretty far.

[votum]

Try not doing chest/tri

When I am not doing full body I do chest/back and bi/tri.

The reason being most chest workout are also fairly tricep intensive. And on the other hand, most tri workouts barely touch your bis, which gives you more energy to work them. Same thing with back and bi, a chinup does a lot for your bis too.

Try yates rows, they are great. Also do reverse grip curls, they focus on your forearms but if you do them real slow and squeeze hard you will hit your bi as well.

Getting your bis to grow is all about squeezing and being slow. If you are doing concentration curls 1 rep should take 10 seconds. You should spend 1 or 2 seconds squeezing hard at the top. Speed will get you nothing in bis, its a muscle you use every single day doing all kinds of stuff, you really need to blast the hell out of them. If its not growing I would recommend you hit them every day as hard as you can. They will keep up just fine.

And like red said, your tricep is a much bigger muscle, do a lot of close grip bench, tri pushdowns and pullovers. Never been a big fan of skullcrushers because it puts too much tension on my shoulders, which is also why I dont really do dips any more.

Incline hammer concentration curls. Both arms at the same time, 10 second reps, touch the top of the DB to the back of your shoulder. They will grow I promise you.

Burn them, if you curl 40lbs now, then do 40lbs until you cant, then do 30 until you cant. Youll look like an idiot failing curls with a 5lb db but your arms will grow.

Weighted chinups too.

Hope I helped, lots of stuff but the main thing is for ANY body part that you feel is lagging, you eed to blast the crap out of it. Its like arnold doing calves every day after his first contest.

[carpee]

http://s37.photobucket.com/albums/e5...nclinecurl.mp4
Too fast? As I said I have to go out pretty far.

now take 4-5 seconds each rep lowering the weight.

there's not very much TUT (time under tension) the way you're doing it in the video.

[DerickVonD]

now take 4-5 seconds each rep lowering the weight.

there's not very much TUT (time under tension) the way you're doing it in the video.

You said slow on compounds too?

[votum]

You said slow on compounds too?

Slowing down on everything will build more muscle.

Try this: Do 5 pushups fast, probably take 6second or so. Then go halfway down and stay there for 6 seconds, which one made you more sore?

[votum]

Keep in mind though, speed still has its place, but if you are trying to bulk id recommend slowing down as much as you can, do speedwork as a seperate workout

[DerickVonD]

Keep in mind though, speed still has its place, but if you are trying to bulk id recommend slowing down as much as you can, do speedwork as a seperate workout

I cant go slow on squats or deads. So I should still go just as slow on things like overhead press?