Arms are lagging..

[bivk]

My arms seem to be the hardest to grow, chest is pretty big compared to my arms, but my arms never seem to grow even with mixed training excersizes. I just can't seem to find the right workout.

Now I've switched to:

Zottman curl - 3 x 8-12 reps
Alternate Incline Dumbbell Curl - 3 x 8-12 reps

And throw in a excersize for the forearms.

Problem is I need something to help build the mass in my arms, but every workout hasn't helped one bit. Arms are pretty small, but I have definition, so any help will do.

 

[Lumberg]

Incline curls and hammer curls for the biceps.

I notice you did not mention your triceps.

Tris are 2/3 of the thickness of your arms bro

throw in some close grips, french press, pushdowns, kickbacks, etc.

 

[BOOEY]

Barbell curls = the bench of curls.

 

[bigp3]

arms are always the hardest thing for me to get going. I have added over 2 inches to them in the last year by doing basic things like barbell curls, skull crushers and reverse grip benches. Works like a charm.

 

[zxe003]

Incline curls and hammer curls for the biceps.

I notice you did not mention your triceps.

Tris are 2/3 of the thickness of your arms bro

throw in some close grips, french press, pushdowns, kickbacks, etc.

You gotta hit those triceps for sure. And eat, eat, eat.

 

[biogeared]

arms are always the hardest thing for me to get going. I have added over 2 inches to them in the last year by doing basic things like barbell curls, skull crushers and reverse grip benches. Works like a charm.

im curious. do you give arms there own day? id like to see a more detailed breakdown of your split if you don't mind.

 

[Slyder190]

I feel your pain on lagging arms. If one's arms are one's guns, then I got water pistols.

 

[scrawnyguy]

I feel your pain on lagging arms. If one's arms are one's guns, then I got water pistols.

Right there with ya, man. Seems like everything else has gained except the arms...

 

[bivk]

I do tri's and bi's two seperate days.

Tri's:

Almost like skull crushers but I use two db's and use the same motion.
3 x 6-8 reps

Skull crushers
3 x 6-8 reps

Overhead cable extensions
3 x 6-8 reps

Pulldowns
3 x 6-8 reps


Doesn't seem too effective. I'm trying to find something to put some mass on my arm.

 

[Tom Treutlein]

No need for all that volume. I'm guessing you're a beginner, but may be entirely wrong. In any case, you're probably not eating right. What's your diet like? How much protein and calories daily? And, how much do you weigh?

 

[Destroyer1986*]

You need to put on 13lbs for every inch.

 

[UA_Iron]

Definitely build up the triceps

Dips and close grip bench press.

I have seen good results with skull crushers and hammer curls as well.
Arms are tough if your chest is big, the proportion makes them look small.

 

[WalkingBeast]

Id reccomend you do 12 sets for biceps and 12 for triceps, keeping the reps between 12-15 to failure. This is whats gotten me the bulk of my gains. Remember to keep the weight heavy enough so that you reach failure around 12-15. 6 sets definately would not be enough for me, even in the beginning when I started. Everyone responds differently also. I was 105-115 when I started, and though its taken 9 years, Ive gained around 8 inches on my arms I estimate. I used this routine most of the time. More important then the reps is the sets however. Experiment with different rep ranges to see what works for you, but Id do atleast 12 sets each for arms. Now when I train, its mostly instinctual, and I usually end up hitting the whole spectrum of rep ranges in my routines (excluding one rep maxes on biceps). Hope that helps!

 

[JKurz1]

TRIS, TRIS, TRIS.............let's see your routine now, after all these helpfull suggestions.........

 

[d3track]

Definitely build up the triceps

Arms are tough if your chest is big, the proportion makes them look small.

thats my prob
arms look disproportinate to my chest/back
i'm hoping that as my delts come back, the upper arm/delt separation will come back, which helps balance out as well

 

[bigp3]

I have been working with doggcrapp and was training each bp 3 times in two weeks but could not recover from that since I am old. I have typically done tris with chest and shouls and bis with back.

 

[Slyder190]

I'm gonna switch to semi-to-total power lifting routine in the fall.

 

[Tom Treutlein]

Sorry to break into the thread, but...bigp3, how has your progress been with DC? I'm always interested to know the progress on routines. What's your diet and stuff like?

 

[MrRTTB]

Rotate everything,. This is how I got mine to grow 1":

I rotated between Heavy sets and Medium eavy sets. 3-5reps, next session 6-10reps.

Session 1:
BB curls 5 x 5(almost to failure in every set, last set failure)
Hammer curls 3 x 5
Scott curls with bar, 2 set 10reps
Seated incline benc curl 2 sets 8-10reps

Session 2:
Db curls 8 x 3sets
Standing alternating DB curls(rotate wrist) 3 set 6-8reps
Koncentration curls 2 sets 8-10reps
Spidercurls or curls from above to forehead, 2 sets 25reps

After the session 50g dextrosol + 60g Whey
1 hour later 100g rse, 150g chicken + 30g whey

Then food every 2½ hours. Food is everything for size!

 

[Dorian'sDisciple]

weighted chins and dips really is ALL you need IMHO..the rest is just details.

 

[xevius]

You could try upping the reps to around 12 to failure and see if that works, my arms respond best to this routine, not the heavy with low rep routine, but everyone is different.

 

[bigp3]

Sorry to break into the thread, but...bigp3, how has your progress been with DC? I'm always interested to know the progress on routines. What's your diet and stuff like?

Things have gone great with the DC routine so far. To set this up, I took about a 4 year layoff from the gym and came back about 1.5 years ago. When I started back in the gym I weighed about 215 or so at a height of 6'2". Believe me it was like starting over. During the last year and a half I have moved my body weight up to a high which was about a month ago of 275. That is a 60 lb gain in about 18 months so I would say I am happy with that,,, lol. I have to admit I have added about 6% bf with that, but still not bad.

As for the training I think everyone here pretty much knows how Doggcrapp does it. I have made some small changes to it with and without his help. I found that I could not recover from training each body part 3 times in 2 weeks. When I was in my 20's this would have been no big deal, but now I am a bit older and have a high stress job to deal with and a mortgage to pay. So, with that said I train everything just once a week these days. Since doing this, my gains have actually improved and little nagging injuries have subsided.

I will get into the diet now for you. I will have to admit this past fall and winter I was on the see-food diet. As long as I got my 500 grams of protein in a day I was eating whatever. I was pounding Ben & Jerry's, whole large pizzas, 4 double cheeseburgers at one time, just basically whatever I wanted as long as my protein requirements were met. I have to admit this is not exactly what Doggcrapp recommends but fuck I like to eat,,,lol. I did get a tad sloppy this winter with my BF getting close to 17% or at least so says my tanita scale. Currently dogg has put me on a diet to lean down this summer and I have jacked up my cardio to 6 days a week. I figure I will be somewhere in the mid 240 range with high single digit body fat readings. The diet he has me on is what I believe to be a quasi keto diet. I am still getting in carbs though, but they are limited to postworkout and one cheat day on the weekends to keep me sane.

One thing I think that has shocked me with dogg is that he adapts his program and diet to your needs. I kind of got the impression before working with him from the boards that he was very set in his ways. This has turned out to be totally untrue. I am always shocked at the wealth of knowledge that he has about the bodybuilding game. He always has an answer to every problem that I have that always seems to work for me.

Hope this answers your questions

 

[Tom Treutlein]

Very much so - some nice gains man. I hope I make gains like that on his program.

 

[bivk]

Well I've been lifting for 4 years now, I put on some nice definition and size than it just stopped.

What is the DC program?

Anyway I'm going to move to a different routine, 12-15 reps, 3 set, until failure. I just need excersizes that will work best. The problem is finding what works best. But my chest is def. bigger than my arms which knocks the symmetry off.