Why wonít my arms grow?

Page 1 of 2 12 Last
  1. Why wonít my arms grow?


    My biceps and triceps get stronger rather quickly but donít 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 Iíd 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?


  2. I had some trouble with my arms growing out so I dedicated a day for biceps and triceps separately. This is my regimen, everyoneís got different opinions but I found this to be effective.
    Monday: chest
    Tuesday: back
    Wednesday: legs
    Thursday: shoulders
    Friday: biceps
    Sat: triceps
    Sunday: rest
    Iíve seen drastic improvement in my arms doing this. I am able to effectively hit each head on the biceps and triceps with dedicating a day to each. Hope this helps!
    •   
       


  3. Quote Originally Posted by SDPonce63 View Post
    I had some trouble with my arms growing out so I dedicated a day for biceps and triceps separately. This is my regimen, everyoneís got different opinions but I found this to be effective.
    Monday: chest
    Tuesday: back
    Wednesday: legs
    Thursday: shoulders
    Friday: biceps
    Sat: triceps
    Sunday: rest
    Iíve seen drastic improvement in my arms doing this. I am able to effectively hit each head on the biceps and triceps with dedicating a day to each. Hope this helps!
    Also, donít focus on the numbers on weights. Pick up something you can do SLOW and CONTROLLED. Time under tension grows. Donít be an ego lifter LOL

  4. Quote Originally Posted by SDPonce63 View Post
    Also, donít focus on the numbers on weights. Pick up something you can do SLOW and CONTROLLED. Time under tension grows. Donít be an ego lifter LOL
    Normally 40s are as high as Iíll go because I canít get good contraction or pump with anything heavier as far as dumbbells go. I try to do pause reps with 35s. I do PPL for my split though.

  5. Quote Originally Posted by Brain5ick View Post
    My biceps and triceps get stronger rather quickly but donít 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 Iíd 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?
    How long have you been training Your Arms,because training the body for size improvements,might take months or Years.
    •   
       


  6. 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?
    My guess is genetics have a lot to say. I almost don't curl -only to chase a pump. My arm growth is due to: elevated push ups, dips (weighted and bw), chin ups (weighted and BW). Triceps , using cables to chase a pump -mostly moderate weight and sh1tload of volume once a week.
    Life is fair it's your expectations that aren't.

  7. Quote Originally Posted by BEAST73 View Post
    How long have you been training Your Arms,because training the body for size improvements,might take months or Years.
    About 2 years now.

  8. @Brain5ick,try adding dumbbell Hammer curls to your arm workout.

  9. Quote Originally Posted by Brain5ick View Post
    About 2 years now.
    How old are you.

  10. Maybe itís a back problem. Do you really engage your lats when working back? If not, you could be just over training your biís. They need 72 hours to recover before the next workout. Just thought from an old bro.

  11. Quote Originally Posted by BEAST73 View Post
    @Brain5ick,try adding dumbbell Hammer curls to your arm workout.
    I do, normally 3 sets from different angles every time. Plus isolated hammer curls and spider curls on incline.

  12. Quote Originally Posted by Dmc9336 View Post
    Maybe itís a back problem. Do you really engage your lats when working back? If not, you could be just over training your biís. They need 72 hours to recover before the next workout. Just thought from an old bro.
    I do, sometimes I even drop the weight if I canít get a good enough squeeze on my lats.

  13. I get best results for my body from the proper eating and recovery.

  14. Do you have long arms? I do at 6í5Ē. I have to do incline DB curls at 45 degrees to get a stretch to grow. I believe the stretch is what has added my size. Also higher reps in the 15 to 20 range or more. You know the kind when about rep 8 the work begins.

  15. Quote Originally Posted by Dmc9336 View Post
    Do you have long arms? I do at 6í5Ē. I have to do incline DB curls at 45 degrees to get a stretch to grow. I believe the stretch is what has added my size. Also higher reps in the 15 to 20 range or more. You know the kind when about rep 8 the work begins.
    Iím only 6 foot but I kinda do have longer arms. Iíll attach a pic I took tonight so you guys can see my general dimensions although itís not a good pic to see my arms.

  16. Name:  IMG_1229.JPG
Views: 115
Size:  417.2 KBName:  IMG_1206.JPG
Views: 111
Size:  281.2 KB

    Added another recent one. Lemme know what you think. Iíve got a big chest and pretty traps.

  17. Quote Originally Posted by BEAST73 View Post
    @Brain5ick,try adding dumbbell Hammer curls to your arm workout.
    This, I love doing incline bench DB Hammer Curls. You can really feel these.
    I mean if you really hate your balls, go for it. But, what did they do to you?

  18. You donít need to go too heavy. Just add more sets and reps to each arm exercise.

  19. Quote Originally Posted by BEAST73 View Post
    You donít need to go too heavy. Just add more sets and reps to each arm exercise.
    Agreed. Target the lower bi. Standing lateral cable curls to the forehead. You get good inner size from other pulling moves. So go isolation and maximum pump.

  20. Train arms twice a week. Include close grip pull ups on back day, reverse grip bench and close grip bench.
    Performax Labs Product Specialist


  21. Some things you may want to consider.

    I recently started spending 30 minutes on the elliptical before lifting and changed from a strength routine (4-8 reps) over the past 12 months to a stamina routine (10-15 reps) for my biceps and triceps. The other thing I am doing is starting a new set once my heart rate gets to 60% of maximum and working up to 80% to 90% on each set. I use a Polar H10 heart rate monitor while working out.

    After just a few weeks, I am already seeing noticeable size increases and strength in my arm muscles. I also upped my calories from 2400-2500 to 2800-3000 calories the past few weeks thinking I was starving my muscles. With these results, Iím liking the more food, 30 minute aerobic training, and higher reps routine.

    I hope this helps!

    Good luck!

  22. Are yo getting a full ROM on Curls? All the way down, but not losing tension in the biceps, and all the way up to a strong flex, but still not resting it relaxed at the top?

    Have you ever tried offset dumbbell Curls? Imagine holding dumbbells like youíre doing hammer curls, then let the dumbbells slide down in your hands so your grip is now touching the top of the dumbbell where it meets the handle (so more dumbbell is hanging down that is above your hand). Now so normal, not hammer, Curls this way. So not only are you doing your normal curls, which uses the biceps to curl the arm up, but now you have to use your biceps to supinate your wrist, since the dumbbell is putting a moment/torque on the dumbbell; you have to work to keep it straight and not fall back down to a hammer grip position. Itís a lighter weight than normal or hammer curls, but you get an amazing flex on the top, and it works both functions of the biceps. So it starts like hammer curls at the bottom of the rep, and ends like normal (palms up) curls at the end, but you have to work to rotate the dumbbells to that position as opposed to it not normally requiring any real effort, as thereís no real net moment on the dumbbell with normal curls since the weight is evenly distributed at equal distances relative to the point of rotation (your hand).
    Performax Labs Online Rep.
    Facebook.com/pmaxlabs
    www.PerformaxLabs.com

  23. If you're not gaining weight then your arms are not going to get bigger

    I have this problem as well. In fact I have decided that I will only train arms and squats for a while

    I have a hypothesis that for a lot of guys, especially not taking drugs, the body cannot grow rapidly all at once. Whenever I gain, my shoulders and back tends to grow and not much else. Even when I do a lot more volume on the lagging areas it seems that just my strong areas want to grow

    So I will test this out, arms and squats only, seeing as these are the parts that are really lagging for me. I might even drop squats and just do calf raises. I will see how dips, curls and squats go for a month first
    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

  24. Quote Originally Posted by Brain5ick View Post
    My biceps and triceps get stronger rather quickly but donít 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 Iíd 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?
    Dude i am in the same boat. Lately however, i have noticed my arms have been getting thicker, and I think its because I have started doung a lot of dropset stuff with preacher curls and cable tris.

  25. Quote Originally Posted by AlexPowell View Post
    If you're not gaining weight then your arms are not going to get bigger

    I have this problem as well. In fact I have decided that I will only train arms and squats for a while

    I have a hypothesis that for a lot of guys, especially not taking drugs, the body cannot grow rapidly all at once. Whenever I gain, my shoulders and back tends to grow and not much else. Even when I do a lot more volume on the lagging areas it seems that just my strong areas want to grow

    So I will test this out, arms and squats only, seeing as these are the parts that are really lagging for me. I might even drop squats and just do calf raises. I will see how dips, curls and squats go for a month first
    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.
    Performax Labs Online Rep.
    Facebook.com/pmaxlabs
    www.PerformaxLabs.com
  •   

      
     

Similar Forum Threads

  1. why wont proviron lower my shbg?
    By mrmagoo2010 in forum Male Anti-Aging Medicine
    Replies: 7
    Last Post: 01-14-2014, 02:08 PM
  2. Why is my arm getting smaller?
    By Cokeboyz in forum Training Forum
    Replies: 16
    Last Post: 11-10-2012, 01:58 AM
  3. Replies: 9
    Last Post: 06-20-2012, 07:07 PM
  4. Why wont my Tapatalk open up??
    By enhanced in forum General Chat
    Replies: 1
    Last Post: 05-23-2011, 06:28 PM
  5. How the heck do I get my ARMS to grow?!
    By Irish Cannon in forum Training Forum
    Replies: 26
    Last Post: 08-26-2006, 08:21 AM
Log in
Log in