Why wonít my arms grow?

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  1. Smith drag curls could be beneficial too

    .
    Life is fair it's your expectations that aren't.


  2. Quote Originally Posted by muscleupcrohn View Post
    Dips does work Chest a bit too, so at least youíre not entirely neglecting your chest haha. Could you consider adding at least some chin-ups too? Theyíre biceps intensive, but should also provide at least enough back stimulation to maintain its current level. Not to mention doing a compound movement that hits biceps may help them grow as well.

    Maybe:

    -Dips
    -(and some Pushdowns maybe?)
    -Curls
    -Chin-ups

    So you get a compound and isolation movements for each muscle.
    Now I just think, "what is the worst that can happen?"
    I know that after taking two years off, my muscle came back after 8 weeks. How bad can a month of not training back and shoulders really be?

    Perhaps if this is successful, I will follow it with a month of chin ups, triceps extensions and calve raises!
    I am a carnivore (diet based exclusively on meat)- Here is my diet and training log
    http://anabolicminds.com/forum/workout-logs/303950-im-carnivore.html
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  3. Why wonít my arms grow?


    Quote Originally Posted by hairygrandpa View Post
    Smith drag curls could be beneficial too

    .
    I always enjoy the new YouTube exercises you post, @hairygrandpa!

    Thanks again!

  4. Quote Originally Posted by Humble View Post
    I always enjoy the new YouTube exercises you post, @hairygrandpa!

    Thanks again!
    Those are the exercises I do, I just look them up on youtube to avoid filming myself. I only post vids on exercises I found to have made a major difference for me. Glad you like em!

    On the smith drag curls, its normal that you use only the index -and middle finger to hold the bar, don't try to get a firm grip

    The burn is almost unbearable, if you do them like the guy, with a squeeze on top. It also does isolate the biceps and does not involve your front delts. Awesome exercise!
    Life is fair it's your expectations that aren't.

  5. Try different exercises and training techniques, 10x10, 8x8, drop sets, rest pause, countdown sets, blood flow restricted training, etc. Play around with rest times and rep ranges as well.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
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  6. Quote Originally Posted by BEAST73 View Post
    You donít need to go too heavy. Just add more sets and reps to each arm exercise.
    This, and focus on isolating the tri's and bi's. The weight you're moving suggest you're not truly isolating your arms. Given your larger muscle groups are much more powerful I suggest spend time on isolation exercises training with higher volume, lower loads and training for the pump. A high number of sets and reps (12-15) coupled with short rest periods (30 seconds). Supersetting biceps and triceps works great as do other methods. An arm training sesson should have you dripping in sweat. It will be a shock to the system and chances are you'll see some nice results.
  7. Why wonít my arms grow?


    Quote Originally Posted by ericos_bob View Post
    This, and focus on isolating the tri's and bi's. The weight you're moving suggest you're not truly isolating your arms. Given your larger muscle groups are much more powerful I suggest spend time on isolation exercises training with higher volume, lower loads and training for the pump. A high number of sets and reps (12-15) coupled with short rest periods (30 seconds). Supersetting biceps and triceps works great as do other methods. An arm training sesson should have you dripping in sweat. It will be a shock to the system and chances are you'll see some nice results.
    Yep. I see guys swinging around way too heavy weight for biceps. The form may not always be terrible, but itís almost always not ideal for actually getting sufficient time under tension or maximum contraction for the biceps. The way I see it is I can throw around heavy weights for curls for an hour or two a week, or I can build my biceps to look good for the other 99% of the time.
    Performax Labs Online Rep.
    Facebook.com/pmaxlabs
    www.PerformaxLabs.com

  8. Same issue b4 till my split was
    Back and lite bi work
    Chest and lite tri work
    Legs
    Delts
    Arms but heavy movements my tris didn't grow big until heavy closegrip press,weighted dips then the cable work. Bis straight bar curl heavy but not where its hurting your forearms,strict incline curls, concentration curls all the big basics. Once i got the size i started more of the cable work for bicep peaks and the horseshoe tri

  9. I love drag curls!

    Anyways, I forgot to mention one thing. Every time I do arms (usually on its own day) I never do the same routine or exercises as I did before. Always changing it and I BLAST them. My arms are always sore the day after. Not saying being sore = growth just stating that they do get worked.
    Performax Labs Product Specialist


  10. Quote Originally Posted by R1balla View Post
    I love drag curls!

    Anyways, I forgot to mention one thing. Every time I do arms (usually on its own day) I never do the same routine or exercises as I did before. Always changing it and I BLAST them. My arms are always sore the day after. Not saying being sore = growth just stating that they do get worked.
    Quote Originally Posted by Brain5ick View Post
    My biceps and triceps get stronger rather quickly but don’t really size up as much. I can easily curl 40lbs dumbbells for 20 reps but not sure what my 1RM is for curls, I feel like I’d injure myself if I went above 55s. Tricep cable pulldowns are 140 for 14 or 120 for 20-25. My chest and back are pretty damn big so my arms I feel look disproportionate. Any advice?

    I figured that rest is important.
    Try to have at least 2 days between back day/chest day and arms day, like monday: chest/thuesday: back/wednesday legs+shoulders/thursday off/ friday: arms
    Life is fair it's your expectations that aren't.

  11. Just to revisit the thread, this article was in an email on Sunday from T-Nation. I have noticed my arm growth has slowed as well although strength is up. I am going to go with the train arms less option.

    https://www.t-nation.com/training/7-...or-bigger-arms

    This made me evaluate my training. I follow a 5/3/1 PPL hybrid and think I need less direct arm training. On my heavy push day, I do 5/3/1 bench and OHP with some accessory work, I am going to drop the few isolation sets I do for triceps since I am doing a bunch of heavy pressing. I also noticed on those days that my biceps get a little sore from the heavy pressing, so I am going to drop my direct bicep training from 12 sets per week, split into two days of 6 sets, down to a single day of 6 sets.

    Look over your training and think about how often you are hitting your biceps and triceps, even if it isn't with isolation work. Remember, compound movements will still break down muscle fibers in those muscles and then if you are doing more direct work on top of that, you may need to look things over.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  12. Quote Originally Posted by AntM1564 View Post
    Just to revisit the thread, this article was in an email on Sunday from T-Nation. I have noticed my arm growth has slowed as well although strength is up. I am going to go with the train arms less option.

    https://www.t-nation.com/training/7-...or-bigger-arms

    This made me evaluate my training. I follow a 5/3/1 PPL hybrid and think I need less direct arm training. On my heavy push day, I do 5/3/1 bench and OHP with some accessory work, I am going to drop the few isolation sets I do for triceps since I am doing a bunch of heavy pressing. I also noticed on those days that my biceps get a little sore from the heavy pressing, so I am going to drop my direct bicep training from 12 sets per week, split into two days of 6 sets, down to a single day of 6 sets.

    Look over your training and think about how often you are hitting your biceps and triceps, even if it isn't with isolation work. Remember, compound movements will still break down muscle fibers in those muscles and then if you are doing more direct work on top of that, you may need to look things over.
    I agree 100%
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