Arms won't grow...everything else will
- 04-21-2012, 10:48 AM
Arms won't grow...everything else will
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.
- 04-21-2012, 10:55 AM
Here is my workout schedule
chest and tricep
close grip bench
incline bench with dbs
back and biceps
one arm row
ez curls (alternate weekly between wide grip standing and close grip seated)
reverse wrist curls
overhead press(alternate weekly between bb and dbs)
rear delt raises
squats or front squats(just started back squats again, took time off of doing them because of rounded shoulders)
04-21-2012, 11:35 AM
I too have the same problem. Except I'm 5'9" with an 6'2" wingspan. I as well workout my chest/tris on same day and back/bis on another. I think I am going to incorporate just an arms day, because after my main workout(chest or back) my arms are already fatigued. Therefore I can only do about two different exercises for each.
04-21-2012, 03:28 PM
Some of it might just be training age and experience. Keep in mind when you measure your chest it is not a measure of pecs, but of a number of other muscles that are on the rib cage: serratus, trapezius, lats, teres, etc.
I see nothing wrong with doing what you are doing (with a few alterations) and also adding in an abbreviated training for arms on day 6.
First, choose 1-2 exercises for your arms on day 1 and 2.
Then, you NEED pull ups at least once a week. You cannot expect good arm growth without being able to do pull ups!
I also don't see the need for so much wrist curls (or any for that matter), but thats up to you. Doing work with fat grips will make a bigger impact on your forearms than wrist curls.
Next, add hamstring work into day 5!!
Finally, for this day 6. The largest muscle in your arm is the long head of the triceps. To really recruit this, you need lying triceps extensions (skull crushers). Keep your shoulder blades back, your arms vertical, and do not allow your elbows to flare out beyond shoulder width.
Next, for all bicep movements, make sure you keep your elbows tight against your sides and your shoulder blades retracted.
2-3 exercises for biceps and triceps on day would be plenty. Its low CNS so it really shouldn't hinder your recovery in any way either. Keep it short, maybe 25-30 minutes.
04-21-2012, 04:17 PM
04-21-2012, 07:32 PM
04-21-2012, 08:25 PM
Spider curls will add more peak than mass to your biceps.
Ive recently added spider curls to my routine. They seem to be working well. I dont do them wide grip through. I do them shoulder width and fairly low weight, concentrating on form and contraction at the top.
I think they are a cook exercise when combines with chin-ups
04-21-2012, 08:27 PM
Spider curl? Enlighten plz
04-21-2012, 08:28 PM
04-21-2012, 08:32 PM
04-21-2012, 09:35 PM
04-25-2012, 04:52 PM
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
04-25-2012, 05:27 PM
04-25-2012, 06:18 PM
04-25-2012, 06:49 PM
04-25-2012, 08:03 PM
So you lost nearly 15lbs and expected arm growth? Do you feel you're being realistic in your expectations?Originally Posted by DerickVonD
Put on 20lbs while progressively getting stronger and report back with your arm measurement.
Last edited by Frank Reynolds; 04-25-2012 at 09:10 PM.
04-26-2012, 01:52 PM
Your arms will grow just reaserch a bit about all the different sides of the bicep you work their are alot of workouts that work the muscle that goes from the lower bicep into the forearm that help to push your bicep peak I was once at were you are at 14 1/2 be4 I started to do learn about all the heads of every muscle group I'm now hitting 18" in a lil less than a year I'm about 10 mo/ in so far to my new routines but some of my favorite for bicep peak I gotta say are
*high puley curls
*seated chin up
*finger tip curls
04-26-2012, 03:50 PM
04-26-2012, 04:22 PM
Ill try to find the video soon where he breaks down how it isolates the bicep vs reg curls soon but ill explain till then essentialy you use a streight bar or dunbells low weight that gives a lil resistance and get in curl starting position with the bars balenced on fingertips about where the first line on your finger is curl up wile keeping palms flat and thumbs out and curl up to shoulder level then back to start position slowly it isolates the bicep real good and works the forearm secondary
If your limited for equipment i suggest
21's with ez curl bar
Heavy pants to bicep curl
And as u said above the amazing preacher curl if u need me to break any down let me know
04-27-2012, 07:39 AM
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.
04-27-2012, 08:54 AM
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 broOriginally Posted by DerickVonD
04-27-2012, 10:31 PM
04-27-2012, 10:35 PM
05-02-2012, 05:20 PM
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
05-02-2012, 05:47 PM
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
05-02-2012, 06:18 PM
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.
05-02-2012, 06:25 PM
05-02-2012, 06:43 PM
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.
06-19-2012, 03:58 PM
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.
06-19-2012, 04:06 PM
that stuff doesn't matter until you're already hugeOriginally Posted by DerickVonD
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
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