Arms.....still wont grow.......getting old!

[Knoxfan]

Seems that no matter what I do, my arms still will not grow. My diet seems to be pretty good.(will post below) Im in my 4th week of a small cycle right now. Im doing 250/wk of test e, and will be running hcg along with it soon. My arm workouts consist of 8-10 sometimes 12 rep range. I mix it up on occasion, but here is what ive been working on for the most part.
Tri's: dumbell extensions, skull crushers, dips
Bi's: alternate dumbell curls, hammer curls, barbell curls(wide grip), hammer machine. ect.

Also, ive been incorporating workouts with back and chest that stress more of my arms. Its getting frustrating because my upper bady is shaping up very nice.....except my arms. Gets old!

Training split:
Monday: Tri's/back
Tues: Legs
Wedff
Thursday:Bi's/chest
Friday: Shoulders, abs, calves

Diet:
MEAL 1: (also pre-workout)
6 white eggs
86g oatmeal

*workout*

MEAL 2: (post-workout)
100g WMS, 10g Glutamine
15mins after – 40g whey
45mins after- 8oz chicken breast, 1 c. brown rice

MEAL 3:
8 oz. ground turkey
1C green beans

MEAL 4:
40g protein shake
Huge pb sandwich on wheat bread

MEAL 5: (at work)
2 cans of tuna
1 cup brown rice
3 scoops whey

MEAL 6:
8oz chicken breast
1 cup green beans

Meal 7: (last break)
3 scoops whey

 

[mwm5]

let me see what your back routine looks like bro. detail it out completely.

 

[miplank]

how long have you been doing the same routine? if it's been quite a while I might suggest changing it up to shock your body

 

[Knoxfan]

I actually try to incorporate different movements into my routine quite often. So it changes off & on. Back routine...

Bent over rows: 3 sets - all till failure - between 8-10 reps
Lat pull down with double stirrup handle - pulled to sternum -arms close to side - 8-10 reps
Pull ups - as many sets as possible until i die. They problem..they are overhand wide grip. No place at my gym for close grip.

These also change from time to time. Sometimes i incorporate t-bar rows, seated rows, etc

 

[mwm5]

any deads or rack pulls? the secret to huge arms is a very powerful back.

 

[Big_BK]

any deads or rack pulls? the secret to huge arms is a very powerful back.

I wish this was true for everyone. lol. I can pull 530 and my arms are still stuck at 16" but hopefully i can add another inch on them this year.

 

[Knoxfan]

rack pulls? please explain because I think i may use a different term for it. And no deads at all in my workout. My arms are stuck at 16" as well. Ill post a front double bicep pic as soon as I can. Im sitting at 175lbs right now as well.

 

[mwm5]

rack pulls? please explain because I think i may use a different term for it. And no deads at all in my workout. My arms are stuck at 16" as well. Ill post a front double bicep pic as soon as I can. Im sitting at 175lbs right now as well.

bro, u have to get deads in there. it is #1 most important (my opinion) lift. it developes almost every muscle in the body.

YouTube - Rack Pulls 545x5

 

[OneBreath]

2 words, Weighted Dips. Heavy as you can take it and go to failure for 4 sets. Do it after chest.

Now, none of that pussy barely bending elbows shit. Go all the way down past 90 degrees until you feel your chest stretch, breath in, then explode back up as you breath out, but DON'T lockout. Get as close as possible then do a controlled negative back down to the stretch again. Breath in, repeat until failure ....

By controlled negative i mean that at any time you could reverse directions.

Do heavy deads as mwm5 suggests on back day and weighted dips on chest day for the rest of your cycle. Them measure your arms again.

 

[Knoxfan]

Ok, let me see what I can do about redesigning my back routine. And suggestions would help! Thanks!

 

[OneBreath]

Also swap your split out to do bis on back day and tris on chest day. That will make all of this fit in more naturally. Def listen to what mwm5 is saying too.

 

[OneBreath]

One more thing, on the weighted dips, don't cradle the weight with your knees, let that shit dangle and swing. Good stuff.

 

[mwm5]

Also swap your split out to do bis on back day and tris on chest day. That will make all of this fit in more naturally. Def listen to what mwm5 is saying too.

if i were him i'd keep it chest/bis back/tris, that way he is hitting his bis twice a week. once very directly and the other through compound movements (back exercises)

back day should have

heavy as possible lower your reps some or do a pyramid to get both. some 10-12 some 8-10 some 6-8 blah blah blah.

bent bb rows
deads
wide pull ups (with a 5 second negative)
pull down exercise of some sort

 

[mwm5]

on your bi days try doing a superset to get the blood to the muscle more. i like to do standing ez bar curls straight into dumbells. incline curls stretch the muscle out nicely and put a hurtin on the bis.

 

[OneBreath]

^^^^^^^^^^^^ good points. Never thought of it that way. Higher frequency.

 

[mwm5]

pm me bro, i'll help you out

 

[drsketch]

how long have you been training them bro? Just an fyi arms typically fill out last unless you have stubby short arms

 

[SouthernLord]

16" arms at 175. That is above average bro. How tall are you? You need to grow your WHOLE body. Your arms are going to grow in proportion with everything else. Direct arm work has it's place in any routine but to really grow you need to focus on Squats, deads, and presses. Get your squats and deads over 2x BW for reps and I think your arm "problem" will go away.

 

[SouthernLord]

Oh yeah.... For every TEN pounds of BW gained you can expect one inch of added arm mass. Get busy lol.

 

[SaiBoT]

BaCk routine weighted Chin ups 4x8, bent-over rows 4x6, deadlifts 5x5. Also as OneBreath said you should add dips and I would suggest them on the chest routine for extra work.

I did the first workout of the "Winning the arms race" by Charles Poliquin during 6 weeks and managed to grow 1.5 cm. The workouts on this book are completely different from the typical bodybuilding routines and rep schemes can easily be applied to other bodyparts. I would suggest getting this book if you are seriously stuck on arms growth because I was!

 

[Knoxfan]

Ive been training off and on now for 6 years or so. Ive just got back into it for the past 3 months pretty hard. I went from a fat 190 dropped to 165, weighed myself this morning after my 7 minute morning piss, and was 165, im 5'8" tall. I used to walk around at a bloated but "thick" 190 and felt cooped up. The weight loss and clean muscle that ive added feels way better than before. I can actually scratch my back without using a wall now! I contribute that to a much cleaner diet than ive ever had, and way better training split. Again, ill try and get a pic posted up tomorrow so you guys can take a look and see where i need the most help..(other than legs but lets not talk about that at the moment!!! ) MWM5, i will definitely pm you in the a.m. to get it all straightened out. Thanks to everyone for the suggestions! The weighted dips sound painful just reading it!

 

[Knoxfan]

how long have you been training them bro? Just an fyi arms typically fill out last unless you have stubby short arms

I used to travel the tri state area doing bench comps about 5 years ago. I could bench 440 with my bench shirt at 189lbs, and a buddy of mine still gives me shit to this day....."yeah, i could bench that much to if my f*ckin arms were 6 inches long too!"

So yes, short arms r the shit!!!

 

[lilj888]

i train bicep and tricept on seperate days by themselves(i only work 1 muscle a week). they grow very nicely ill give u my routine. tricepts are key to a big arm. im 5'5 with 16 inch arms they look pretty decent on a short guy.

bicept day

Preecher curls 3sets
6reps
4reps
2reps

standing/seated dumbell curl
10 rep each arm
8 rep
4-6 rep

standing barbell curl or incline dumbell curl
10
6
4

cable curl
12rep each arm
10rep
8rep

reverse cable barbell curl
10
8
6




tricept day

rope pulldowns
12
10
8

w bar pushdowns
10-12
8-10
6-8

overhead dumbell extension
12-15
10
8

seated tricept extension
10
6
4

maybe ill throw in skull crushers here and there or one arm extensions.

some people will say this is way to many sets but i say not for me and i guarantee someone will tell me otherwise, but it gets me big, so how is it no good?