My arms ain't growin

[Stanley]

Arms really lagging behind. Decently tall at 6ft and lanky as ever. Back, legs, chest getting bigger no problem. Been doing full body 3x a week focusing on the big three plus bent over row. Also superset in chin's, pulls, lateral raises and normally end by hitting arms directly with 3 sets to failure doing tricep extensions and dumbbell curls.

Everything is getting stronger since I started squatting 3x a week, but my arms still lag behind. Wondering if I should be hitting them more directly or having one of my 'off' days dedicated to em. Also tried doing bfr training for the first time last week with arms and calves.

 

[BackInTheGame78]

Arms really lagging behind. Decently tall at 6ft and lanky as ever. Back, legs, chest getting bigger no problem. Been doing full body 3x a week focusing on the big three plus bent over row. Also superset in chin's, pulls, lateral raises and normally end by hitting arms directly with 3 sets to failure doing tricep extensions and dumbbell curls.

Everything is getting stronger since I started squatting 3x a week, but my arms still lag behind. Wondering if I should be hitting them more directly or having one of my 'off' days dedicated to em. Also tried doing bfr training for the first time last week with arms and calves.

Everyone has body parts that don't grow as well.

Mine are biceps. Luckily I have it somewhat good as my triceps grow like weeds so it kind of makes up for it.

BFR training will definitely help but you have to make sure it is tight enough(but not too tight). Add it on 5 minutes to the end of your workouts twice a week.

You could also start focusing on the bottom part of the curl movement as that has been shown to cause growth more than the upper part. So use heavier weights and only do like half curls and focus on fighting the weight down slowly.

 

[BillyPilgrim]

Wheelchair game Stanley. You can also try rolling into the casino to hit the slots. Alternate your arms.

 

[Stanley]

Everyone has body parts that don't grow as well.

Mine are biceps. Luckily I have it somewhat good as my triceps grow like weeds so it kind of makes up for it.

BFR training will definitely help but you have to make sure it is tight enough(but not too tight). Add it on 5 minutes to the end of your workouts twice a week.

You could also start focusing on the bottom part of the curl movement as that has been shown to cause growth more than the upper part. So use heavier weights and only do like half curls and focus on fighting the weight down slowly.

Yeah first time I did the straps I went as tight as I could, did a few sets to failure and my arms ached for days. Probably to tight, but will try again. I've heard guys say doing hammer curls is good for putting on width as well.

Wheelchair game Stanley. You can also try rolling into the casino to hit the slots. Alternate your arms.

Heck naw man, don't need beefy pythons if I got some sick wheels to cruise around on. Women love a man with a nice ride

 

[BackInTheGame78]

Wheelchair game Stanley. You can also try rolling into the casino to hit the slots. Alternate your arms.

That might help forearms but that motion would do nothing for biceps.

 

[FlexpertHamilton]

I have the same problem, and I follow a similar protocol to you.

Probably need to trial and error your way through it. Might be worth doing more arm isolation exercises. I did find it helpful to supplement in ez bar skullcrushers and plain old dumbell curls.

 

[redskinsfan92]

Might be overworking the arms. Just a theory. Muscle needs time to repair in order to grow.

 

[Stanley]

Might be overworking the arms. Just a theory. Muscle needs time to repair in order to grow.

If anything I probably underworked them! I used to be so opposed to the 'curl bro' look that was all around me. What's funny is I was insecure as a teen about how skinny I was and my arms never filled out a shirt. Now I fill out a shirt, (which I am very happy about) but my arms are still pretty skinny

Different people have different resistance needs for different parts of their bodies. Some may grow biceps with med load and high rep. For me, I'm finding that what grew my arms was high load in the 4-6 rep range to failure. Though the new problem is, tendons and ligaments can't handle what's needed to stimulate bicep growth...

Yeah I can't seem to find what works best for me in this regard. When I would get stuck on a compound I'd start adding drop sets and that worked great. I figured doing something similar with arms might yield similar results. Will continue to experiment and add in bfr bands as well.

I have the same problem, and I follow a similar protocol to you.

Probably need to trial and error your way through it. Might be worth doing more arm isolation exercises. I did find it helpful to supplement in ez bar skullcrushers and plain old dumbell curls.

Yeah I think i'm just gonna up the isolations a bit towards the end of the workout. By the end of a session I'm already pretty spent and i've already hit arms indirectly throughout. Might need to tone back in other aspects to focus more on 'catching up'

 

[BackInTheGame78]

If anything I probably underworked them! I used to be so opposed to the 'curl bro' look that was all around me. What's funny is I was insecure as a teen about how skinny I was and my arms never filled out a shirt. Now I fill out a shirt, (which I am very happy about) but my arms are still pretty skinny



Yeah I can't seem to find what works best for me in this regard. When I would get stuck on a compound I'd start adding drop sets and that worked great. I figured doing something similar with arms might yield similar results. Will continue to experiment and add in bfr bands as well.



Yeah I think i'm just gonna up the isolations a bit towards the end of the workout. By the end of a session I'm already pretty spent and i've already hit arms indirectly throughout. Might need to tone back in other aspects to focus more on 'catching up'

Try preacher curls where you hold the weight slightly up from the bottom of the movement for 2-3 seconds every rep.

 

[Stanley]

Try preacher curls where you hold the weight slightly up from the bottom of the movement for 2-3 seconds every rep.

I'll give em a go

 

[BMX]

I had the same experience. I'm 6ft and always used to focus solely on the big three and a couple isolation movements. The year leading up to turning 30, I was focused heavily on the big three and eating more, taking in creatine, etc. and I put on 30 pounds, so there's that overall mass gain prior to boxing and giving my arms more attention than before. Shortly after turning 30, I took up boxing again after eight years. All of the heavybag drills they had us doing at the gym and the fact that I threw in barbell curls, hex bar curls and dumbbell hammer curls at my regular gym blew them up massively. My initial thought was don't bother with biceps, but after hearing Deontay Wilder say he tore his bicep punching the bag, I had to reconsider it.

 

[Stanley]

I had the same experience. I'm 6ft and always used to focus solely on the big three and a couple isolation movements. The year leading up to turning 30, I was focused heavily on the big three and eating more, taking in creatine, etc. and I put on 30 pounds, so there's that overall mass gain prior to boxing and giving my arms more attention than before. Shortly after turning 30, I took up boxing again after eight years. All of the heavybag drills they had us doing at the gym and the fact that I threw in barbell curls, hex bar curls and dumbbell hammer curls at my regular gym blew them up massively. My initial thought was don't bother with biceps, but after hearing Deontay Wilder say he tore his bicep punching the bag, I had to reconsider it.

I've wanted to have a go at boxing for a long time, but my hands are what makes me money and anything that jeopardizes their function is a no go. I did have a go with jiu jitsu though

 

[FlexpertHamilton]

I've wanted to have a go at boxing for a long time, but my hands are what makes me money and anything that jeopardizes their function is a no go. I did have a go with jiu jitsu though

That's why you wear boxing gloves, they're for your hands not for the other person lol

 

[Stanley]

That's why you wear boxing gloves, they're for your hands not for the other person lol

Yeah yeah I know... just trying to be somewhat risk averse. The BJJ guys straight up told me long term the effects it has on your hands wouldn't bode well for me. I've also broken my nose numerous times from the past and it finally works 'ok' now and I don't wanna break it again lol

 

[EyeBRollin]

Add weight to your chin ups

 

[Stanley]

Add weight to your chin ups

I do em with 25 lb between my legs, chins are my favorite exercise by far

 

[EyeBRollin]

I do em with 25 lb between my legs, chins are my favorite exercise by far

Add more weight.

 

[Stanley]

Add more weight.

I tend to cap out at about 15 clean full range of motion with the 25. Ill go up to 30-35 tonight and see how many I knock out

 

[Giovanni SouthSide]

torso dominant
Eat more

my bicep genetics are bad as sh1t as well
My triceps are good tho they got that horseshoe strap and I can do weighted dips all day

compounds, wide grip pullups, chins, nuetral grip pullups dont do jack sh1t for my biceps. even weighted versions.

I can pump out pull ups 5setsx10reps chest to bar execution for 50 and still my arms don’t reflect that workout. Dudes at my gym with thicker and shredded arms can’t even bust 10 pull ups for a set.

You gotta isolate them with a high volume arm workout day. Have lots of sex too. I notice that when I’m fvcking a fine broad my arms stay pumped and I kill with more intention at the gym. Who knows maybe it’s that test spike

 

[Alvafe]

best way, is still working on then, you can do one more rep, add a whole series in another day for the muscle you think are not growing, but you also need to rest a little, if you are eating right and doing the whole thing right, I think you should add some reps in another day, asking a personal would help more then here though