Arms not in proportion with chest!

Tragedy

New member
Stats
25
230lbs
Bf20%
lifting for 6 years

Need help from you guys, my arms are very defined and developed but are lacking actual mass. My chest is 48 inches but arms are 16 when by my side unflexed and 16 3/4 flexed. Not a good feeling when you have full tri/shoulder/bi definition but they aren't 18-20. Been concentrating on my tri's alot as I feel they'll be the savior to my arm size. What would u guys do for arms to add an inch or 2 ?? Work more on bi or tri and what set /rep range. Willing to try anything at this point

Trag
 
tried adding tris or bi`s after every workout, but then pick alternating exercises, and work in the 10-20rep range. And avoid failure. Worked for me.
sample... you can split up even more. like quads+tricpes, hams+ calves + biceps
chest + tris
back + biceps
shoulders + triceps
legs + biceps

try to stick to 2 exercises and 3-4 sets so you recover in 2 days. Arms dont need so much work to grow along with the upperbody, but they recover quick from little work, so hitting them more often is a good idea.

worth a try?
 
Do your arms atleast 2 times aweek pick different workouts for each day make sure you are donig strict form and not just throwing the weight up
 
I'd say work your chest more!

Weak bodyparts should be hit 1x more a week than strong ones.

Also, doing something like dips/bench press will effect arm growth as well as chest. Focus on compound movements.
 
If you want bigger arms, your triceps are gonna be your bread and butter. I would do tricep cable pushdowns on the machine, lying extensions with freeweights, and overhead cable extensions. Go heavy as you can 4 sets of 3-6 reps resting no more than 90 seconds between sets. I like bench pressing with the easy curl bar. I have gotten great tricep definition doing that. Curl heavy with freeweights and cables using both over and underhand grips. Do that 3 times a week for about 4 months.
 
I think everyone is different. The problem is - the more you concentrate on a part, the more likely you are to overtrain it. Too many times guys, myself included, find a problem body part - and then just add volume to correct. I see guys do it all the time ... they'll do five sets of each exercise - and they'll do SIX different exercises.

I've had a lot of luck by simply cutting back the volume, and simply training to exhaust the muscle as quickly as possible. Hit the gym, do your warm ups ... then move immediately to brutally heavy sets, and of course low reps. For me, "low reps" is sometimes as low as three.
 
It seems that you probably are at your plateau for your arms and need to break that plateau. What you need to do is shock your muscles by changing up your routine. I don't know what you do for your arms but switch your arm exercises around. Just devote one day a week to just your arms. Start with bis (since they are the smaller of the two) and then do tris. You can also do a bicep exercise then a tricep exercise and so on. Shock them by starting off with straight barbell curls (the overall BEST exercise to create overall mass for your bis) then doing close grip bench press then preacher curls, overhead extensions, incline dumbbell curls, cable push downs, one arm concentration curls and then one arm reverse grip pull downs; all those exercises doing 4 sets of each with 12 reps for all 4. The following week, go back to your regular arm workout but add in some supersets or dropsets on the last set for each exercise. Then on another week, just switch around your exercises like going in reverse order or throwing in some different ones. After a couple of months of doing that and you WILL see an increase in your arm size.
 
They may not be out of proportion. Being 20% bodyfat, I bet if you did skin fold thickness you would find that the thickness on your chest, lats, and around the scapula far exceed that of your arms. Drop down to 10% body fat, decrease the skin fold around the chest area and you may realize that your arms are actually well proportioned.

Br
 
ZiR RED said:
They may not be out of proportion. Being 20% bodyfat, I bet if you did skin fold thickness you would find that the thickness on your chest, lats, and around the scapula far exceed that of your arms. Drop down to 10% body fat, decrease the skin fold around the chest area and you may realize that your arms are actually well proportioned.

Br
Click to expand...

This is exactly what I was going to say. I dropped down from the high teens in BF% to around 10% this year and was shocked when my "pecs" disappeared. Since that time, I've actually had to really lay off arms and try to build up my chest. You may well find that you have a similar issue if you drop the BF.
 
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