Why wonít my arms grow?
- 09-10-2018, 07:45 PM
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?
- 09-10-2018, 07:50 PM
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.
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!
09-10-2018, 07:54 PM
09-10-2018, 07:57 PM
09-10-2018, 08:06 PM
09-10-2018, 08:12 PM
I am hairy all over, like the crotch of a menopausal hippie woman.
09-10-2018, 08:37 PM
09-10-2018, 08:44 PM
09-10-2018, 08:47 PM
09-10-2018, 08:49 PM
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.
09-10-2018, 08:54 PM
09-10-2018, 08:55 PM
09-10-2018, 09:00 PM
09-10-2018, 09:01 PM
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.
09-10-2018, 09:07 PM
09-10-2018, 09:09 PM
09-10-2018, 09:13 PM
09-10-2018, 09:26 PM
09-10-2018, 10:10 PM
09-10-2018, 10:11 PM
Train arms twice a week. Include close grip pull ups on back day, reverse grip bench and close grip bench.
09-10-2018, 10:55 PM
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!
09-10-2018, 11:36 PM
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).
09-11-2018, 04:19 AM
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
09-11-2018, 04:50 AM
09-11-2018, 04:50 PM
-(and some Pushdowns maybe?)
So you get a compound and isolation movements for each muscle.
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