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Arms won't grow- I am desperate!

Slyder190

Slyder190

New member
I'm currently up about 15 lbs from my cycle and my arms have barely grown 1/4 of an inch. I measured them today. 16 and 1/4'. They have laways been a prob. When i tell you half the reason I use AAS is to get my arms bigger, I'm not lying. Can anyone PLEASE help me? my workouts are as follows.

Mon - chest, abs, forearms

Weds - back, traps

Thurs - legs, calves

Sat - arms, shoulders

I do 7 sets each for bi's and tri's and I do them before shoulders. Shoulder is only 7-8 sets. I rest about 90sec in between sets for arms. I am thinking of now using supersets every workout and throwing in 2 sets of drop sets or forced reps for the remainder of my cycle. This SUCKS! I NEED arm size!
 
Try doing less sets, more weight along with less reps but with good from... or you could just grab a bottle of syntherol:p
 
I agree with Grifter. Also, you might want ot try changing up
your exercises and throwing new ones in from time to time. I just
added drag curls and my arms (with no gear, YET) are already
growing!! Drag curls fucking ROCK!!!!!!
 
i started out having the same prob as yourself...my advice is to add alot more volume...it wasn't until i added 16+ sets of 6-10 reps into my arm workouts that they started growing...i train them twice/week...chest w/ bis and back w/ tris...working great right now...although many of today's bbers would advise you on less sets and more weight,i advise you on more sets and more weight...VOLUME was the key for me...perhaps it is for you as well...---fyi
 
Like big thinker said: Volume is key for arm development. I also like very low reps, sometimes as low as 3.

Make sure your form is excellent. You will not have big arms with terrible form.

Other things to consider:

Weak Midsection/Hip Flexors/Transversus abdominus:

If you don't train your legs, don't even bother me. Many people neglect abs, but you need to train them hard and also the "inner" abs, that you can't really see.

Make sure your hip flexors are up to par and you don't have any weakness in your transversus abdominus. If you don't know what I'm talking about, you haven't done your homework.

Chances are you also have weak calves, am I correct?

If a certain bodypart is not growing proportionally to other bodyparts, it's usually because of a weak link(s) (aside from shitty training)

Find your weak link...and they will come...
 
Hammer curls hit the brachialis(think thats it). Preacher curls work for me for the peak. I think if you have long biceps then it is harder to get the peak compared to short biceps.
 
da big thinker said:
i started out having the same prob as yourself...my advice is to add alot more volume...it wasn't until i added 16+ sets of 6-10 reps into my arm workouts that they started growing...i train them twice/week...chest w/ bis and back w/ tris...working great right now...although many of today's bbers would advise you on less sets and more weight,i advise you on more sets and more weight...VOLUME was the key for me...perhaps it is for you as well...---fyi
Click to expand...

DBT- You know your my boy and all but I have to disagree with
you on this one. Imo, less is more. I think arms should be worked
out ONCE a week and NOT with another body part. That (again,
IMO) is a common mistake a lot of people make and then they
scratch their heads when thier arms won't grow. Bi's and tri's
together and ONCE a week.
g
 
gUiLe said:


DBT- You know your my boy and all but I have to disagree with
you on this one. Imo, less is more. I think arms should be worked
out ONCE a week and NOT with another body part. That (again,
IMO) is a common mistake a lot of people make and then they
scratch their heads when thier arms won't grow. Bi's and tri's
together and ONCE a week.
g
Click to expand...

I love doing Chest/Tris, Back/Bis...

But here's the catch:

I'll do Chest or Back in the early afternoon, and then Tris and Bis in the evening.
 
For "drag curls," Guile likes to dress up in tight womens cloths and perform bicep curls :P

I don't do these myself but looked this up "Take a shoulder-width grip and start from the regular curl position. Drag the barbell against your body up to your throat while keeping your elbows back."


Myself I do very little isolated bicep work because I get these fukin forearm splints :( I seem to only be OK with hammers.
 
Thaibox said:
If you want big arms....

DEADLIFT
Click to expand...

If you want everything to grow....

DEADLIFT!

It has an anabolic effect on your entire body. I had issues with my arms as well. I dedicate an entire day to bi's & tri's alone plus I hit my bi's on back day after they're tired from the back workout & tri's on chest day. I do 14 - 16 sets on the dedicated arm days & 6 sets on back/chest days. Hit 'em hard & they will grow. For overall thickness, tri's are where it's at. I think it was this past months "FLEX" that has a really good concept for arm workouts in it.
 
I do a total of 18 sets for arms-9sets for bi's and 9sets for tri's.
Divided in groups of 3. wo like 3 sets preacher, 3 sets hammer,3 sets alt db curls alternating between tri and bis. Wkout is no longer than 30-40 minutes is steady and intense and then no other body part and legs inbetween to give arms more rest. More rest i believe is the key to sparking arm regrowth. Overtraining is definitely a kill for arm developement. Also, dont expect your arms to start growing again until your overall weight also goes up.
So bump the food.
 
xonic2xonic said:
For "drag curls," Guile likes to dress up in tight womens cloths and perform bicep curls :P
Click to expand...

Dude, please stop sending me PM's. No, I will not go out with you! I like GIRL'S!!



xonic2xonic said:
I don't do these myself but looked this up "Take a shoulder-width grip and start from the regular curl position. Drag the barbell against your body up to your throat while keeping your elbows back."
Click to expand...

Dude, what are you talking about? How in the FUCK (with your
arms bent, and your elbows back) can you lift the barbell up
to your throat?? You go up to the bottom/middle of your chest
and just sqeeze it there. That's all there is too it.
g
 
xonic2xonic said:
Myself I do very little isolated bicep work because I get these fukin forearm splints :( I seem to only be OK with hammers.
Click to expand...

I had serious forearm probs (golf elbow) I wore forearm straps for a few months & took Celebrex and that helped a bit but, then I had an idea that maybe my forearms were too weak so, I started killing my forearms for a while. It hurt like hell at first but, after they got stronger the original pain went away & has not came back since. Could just be coincedence but, I think it really did work. I was doing most of the damage from lat pull downs. As is my arms weren't strong enough to keep up with my back.
 
for size, the best exercise I found is regular heavy barbell curls with hands a little further apart then shoulder width. I do 2 warm up sets with dumbells then right into the heavy sets. Having your partner stand in front of you providing assistance for a few forced reps is a great idea.
 
gUiLe said:


DBT- You know your my boy and all but I have to disagree with
you on this one. Imo, less is more. I think arms should be worked
out ONCE a week and NOT with another body part. That (again,
IMO) is a common mistake a lot of people make and then they
scratch their heads when thier arms won't grow. Bi's and tri's
together and ONCE a week.
g
Click to expand...

this is just my opinion gUiLe...i'm stating what worked for me...the less sets thing just didn't do anything for me...honestly...my arms need volume to GROW...sitiing at 18.5" cold,i'd say i'm doin' something right...but hey,if the less is better thing works for you...more power to ya!PEACE bro...
 
Good point, Nature Boy.

Skull crushers & hammer curls until you wanna start crying like a bitch, then go do some deadlifts or snatches. Your arms will grow like WEEDS !!;)
 
da big thinker said:
but hey,if the less is better thing works for you...more power to ya!PEACE bro...
Click to expand...

I wouldn't neccesarily say that less is more. But a lot of dudes
hit a wall after a while and then can't figure out why. I think change has to be constant. I am glad that your bi's are 18.5
cold. But...(always one of those) what if you started working out
your arms on one day and changed your routine around a little?
You might surprise yourself and end up with 19's;)
g
 
_GEEZER_ said:
Skull crushers & hammer curls until you wanna start crying like a bitch, then go do some deadlifts or snatches. Your arms will grow like WEEDS !!;)
Click to expand...

Agreed!! My tricep arsenal consists of three exercises. Dips,
closegrip benches and SKULLCRUSHERS! Umm..I can feel the
pain just thinking about em. Yum:)
g
 
_GEEZER_ said:
Good point, Nature Boy.

Skull crushers & hammer curls until you wanna start crying like a bitch, then go do some deadlifts or snatches. Your arms will grow like WEEDS !!;)
Click to expand...

You're going to smoke your grip strength with hammer curls, then proceed to deadlift 500 lbs?:rolleyes:
 
Dips?

Dips are a strange one. . don't get me wrong I LOVE EM' but I never know if I should credit them as my chest, shoulder,bicep or tricep excersize, dont dips contribute mainly to chest? ?
 
Bro, If you're on AS and have a good clean diet with enough calories and protein, workout like a bitch, your arms are gonna grow even if your a hardgainer. I know this because clean I could grow every body part but arms. When I started AS, shit just blew up dude. I'm not talking about water retention either. I gained nearly 1" on my arm last cycle and kept about 3/4" of that mass. I did basic mass movements, straight bar curls (heavy), heavy preacher, heavy dumbells. Don't get me wrong, everybody is different and things works differently for each individual, but good AS with decent diet and fair training will produce results, imagine what killing yourself can do. Feed the machine. Something is holding you back and you need to find out what that is. Good Luck
 
Hey Thaibox: Who said anything about 500 pounds ???

Don't put words in my mouth, please.
:mad:
Let's be realistic here, smarty pants.
 
Re: Dips?

Matman said:
Dips are a strange one. . don't get me wrong I LOVE EM' but I never know if I should credit them as my chest, shoulder,bicep or tricep excersize, dont dips contribute mainly to chest? ?
Click to expand...


depends on how you do em. similar to close grip there is always going to be a little help from your chest but if you keep your body perpendicular to the floor and do the movement in a controlled fashion and even squeeze at the top, you'll get a good workout on your tri's.
 
gUiLe said:


I wouldn't neccesarily say that less is more. But a lot of dudes
hit a wall after a while and then can't figure out why. I think change has to be constant. I am glad that your bi's are 18.5
cold. But...(always one of those) what if you started working out
your arms on one day and changed your routine around a little?
You might surprise yourself and end up with 19's;)
g
Click to expand...

i have and the only time that worked is by doing 16 + sets...VOLUME...i don't really care when you work them--on same day or w/ chest or w/ back...whatever...variety is a key as well...but VOLUME for me is what makes them GROW...i've been on the same program for almost 2 months and the gains are still coming...i won't stop until the gains cease...why fix it if it's not broke...capische?JMO...
 
A couple of questions guys:

a) How exactly are biceps involved at all with deadlifts?

b) How can I work my biceps when I seem to have "forearm splints." The only movements I seem to be able to do are hammers or cable+rope. This sucks. Someone suggested doing some forearm isolated work palm down and palm up. Would this help? I did take time off but they came back again.


Thanks!
 
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