getting my arms to grow

[therott]

My arms have been stuck at 18inches for about a year. Some people might think thats a good size. I think for my size my arms should at least be 19-20inches. I am 6ft 220pds. I think one of my problems is that i have long arm muscles. Not short compact, which i would want, but i don't, i have to work with what i got. I'm thinking about doing site injections to see if that will help. Befoe that does anyone have good advice.

 

[Protobuilder]

Is your bodyweight currently going up?

 

[therott]

Yeah running test cyp, npp, and dbol, i know when you get bigger your amrs grow, but about a year ago i was 215 and they were 18inches. I tried almost everything, diff angles, higher reps, low reps.

 

[Protobuilder]

Well, don’t know a thing about gear . . . post your routine. What have you been doing workout-wise for the past few months? Are you following a set program or do you swap different exercises in every few workouts or what? What sort of progress have you made strength-wise in direct arm movements and in compound movements involving the arms (e.g., bench, military, row, etc.)?

 

[JKurz1]

post your routine

 

[SgtSlaughter]

I've read somewhere that for every 10 lbs added to overall bodyweight... 1 inch could be expected to be added to one's arm.

Assuming compound lifts, ect... the basics of training are used...

Have you tracked bodyfat... visually or via measurement?
... possible that you've lost fat on your arm but in keeping the same size would mean added mass.?


All else fails... PGFa2 ... give something like that a 'shot'

 

[Madcow2]

My arms have been stuck at 18inches for about a year. Some people might think thats a good size. I think for my size my arms should at least be 19-20inches. I am 6ft 220pds. I think one of my problems is that i have long arm muscles. Not short compact, which i would want, but i don't, i have to work with what i got. I'm thinking about doing site injections to see if that will help. Befoe that does anyone have good advice.

You are 6' 220. That just isn't that big (not for 20" arms anyway). Muscular 20 inch arms are a big accomplishment. BTW - long muscle bellies with deep attachments are a desirable thing, it makes the arm look fully muscled without gaps (there's my fufu BBing comment for the year).

As you noted you've put on 5lbs in a year and your arms are roughly the same size, 5lbs isn't a tiny amount of muscle (and it's likely muscle and fat if bodyfat % is held constant) but layed over the entire body there isn't a whole lot that will settle on the arms. And really, it's not like you are missing the super-secret arm growth combination of exercises, you've tried them in various rep ranges over your training career - face the facts, if it existed, the noodle curl boys would have found it and they'd have 20 inch guns on 150lbs geek frames. Direct work maximizes the potential size (i.e. your's are likely maxed or very close at your weight) but it is the compound lifts and full body mass that drives up and increases the potential limit for any given individual.

The comment above about 10lbs for an inch on the arms is likely very conservative especially for someone 6' that's already maxed out on their direct arm training. You get up to 240 and then measure again. I imagine you'll need 20lbs to gain an inch (maybe more). Work on increasing your squat, dead, rows, and presses while feeding your way up the scale i.e. if that scale isn't moving every week or so, you ain't eating. Keep doing direct work and pushing the weights up here too (obviously it will be slow since most don't handle a ton of weight on iso lifts). When you put on 20-40lbs of muscle I guarantee you'll be a hell of a lot closer to your goal.

 

[SgtSlaughter]

I like seeing Madcow posting Good stuff... stick around bro!

 

[djeclipse]

I like seeing Madcow posting Good stuff... stick around bro!

+1

I guess he feels he is needed once again

 

[c3bodybuilding]

Your current arm size is great for a tall guy who only weighs 220lbs. If you want size, you aren't going to find it in a 'spot inject'. If you were a pro weighing 280 with 6% and you were desperate to get another 1/4 of an inch, then I would say "sure, give it a try." But what you really need now are ass to the grass squats, bent over bb rows, bench press, dips, chins, deadlifts and some overhead pressing. Throw in some curls, closegrip press if you feel the urge, but don't go nuts.

Don't get caught up in the latest routine trends of the week, or what you read in mags. Just put together a solid routine built around basics. Keep with it. The only thing you need to worry about is adding some weight to the bar each week. Hell, even a 2llb metal collar, those little 2.5lb plates, etc. It doesn't matter, just increase it. It adds up over time. Also stuff your face. If you feel like you are eating enough now, you probably aren't. Eat, eat, eat, EAT!

 

[Tweakle]

A huge injection of common sense from Madcow

People read the bs on forums and in magazines and after a while start to think that 18+ arms (lean, if you're fat it doesn't count.. sorry ) are perfectly normal for 200lbers. Not unless your last name is Oliva they're not... take the measurements you read online with a grain of salt.

I also totally agree with the idea that it takes 20lbs+ for an extra inch on the arms, especially at 6 foot+

(again, 20lbs of fat doesnt count)

 

[anotherbutters]

I guess he feels he is needed once again

That's not a good thing - it implies we can't look after ourselves

 

[djeclipse]

That's not a good thing - it implies we can't look after ourselves

hmm I guess it kind of does... ok I mean, he really misses us

 

[therott]

thanks to everbody for there feedback, my current bdfat% is 8-10, using plastic calibers. Arm routine i switch every2weeks, but my main one is
st. bar curls 4x5-12 reps, db curls 3x6-12reps, preachers 4x6-12. Tri's pushdowns 4x8-12reps, skulls 4x 6-12reps, machine french curls 3x8-12 reps, db kickbacks 2x12-15reps.

 

[Cynical Simian]

That's not a good thing - it implies we can't look after ourselves

lol, that's what I was thinking.

 

[ErikZ]

Madcow You Are Back!!!
Hooraay!

 

[c3bodybuilding]

Arm routine i switch every2weeks, but my main one is
st. bar curls 4x5-12 reps, db curls 3x6-12reps, preachers 4x6-12. Tri's pushdowns 4x8-12reps, skulls 4x 6-12reps, machine french curls 3x8-12 reps, db kickbacks 2x12-15reps.
>>>>>>>

Ok, why are you changing your arm routine every 2 weeks? You need to pick a sound routine of basics, with maybe one or two fluff (ie: isolation) movements and stick with it. Keep adding weight to the bar until a time comes you can't anymore. Something tells me you will have a long way to go before that happens.

There's some stickys on the top of this board. Read them. Some of the stuff may sound shocking and may make you think "fuck this bs, it will make me a fat slob" or "this isn't enough!" Trust me it is enough. And the only thing it will put on you is good solid bulk.

Is there any way you could post the rest of your routine and also an example of what you eat daily?

 

[Madcow2]

thanks to everbody for there feedback, my current bdfat% is 8-10, using plastic calibers. Arm routine i switch every2weeks, but my main one is
st. bar curls 4x5-12 reps, db curls 3x6-12reps, preachers 4x6-12. Tri's pushdowns 4x8-12reps, skulls 4x 6-12reps, machine french curls 3x8-12 reps, db kickbacks 2x12-15reps.

As I said above, it doesn't matter what you do for arms as long as you aren't totally neglecting them or totally butchering them. The issue is not in your "arm routine", read my post above. Put another 20lbs of muscle on and remeasure. There is no magic and if you were some type of genetic freak that was going to develop 20" guns at 220, you wouldn't have been stuck for the past year at 18".

Sort of like the Matrix's red and blue pill. You can take the blue pill, forget about what you've read, keep reading Flex and searching for that elusive arm routine that's going to allow you to stay 220 and put 2" on your already trained and prioritized arms. Or, you can take the red pill, digest what you've read, evaluate whether a measurement and bit of size on your arm is worth gaining 20-40lbs of muscle, and either do it or not. I leave the decision to you, remember all we offer is the truth.

Personally, if you are happy with your size and not totally thrilled about gaining a lot more weight, I'd probably invest some time in learning to be happy with the 18" arms you have. That's nothing to be ashamed of and likely at that bodyfat you look fairly good and no one else shares your 'too small' arm opinion (i.e. people and BBers specifically are notorious for developing distorted self image issues).

 

[c3bodybuilding]

(i.e. people and BBers specifically are notorious for developing distorted self image issues).>>>

Amen to that! Therott, read what Madcow wrote there again and again. Most of us have very unhealthy body image issues. In the 50's Steve Reeves at 6'1 217 was once considered huge and the best of the best. And if you think about it, 6'1 over 200lbs and very lean is nothing to sneeze at. I'm sure you are the only one who thinks your arms are under developed. Let's just hope those quads are up to par though

 

[carlsuen]

omg.. i'm going to go kill myself now if you're sad over your 18 inch arms.. i'm 6 feet 200 lbs.. i only have 16 inch arms.. i should just go jump of the petronas twin towers..

hooray madcow's back!! therott u should feel real proud that madcow posted here.. cuz he hasn't in awhile.. and if u show that u are worth the help we give, u will learn a LOT here! and u'll be asking how to pull and push heavy ass weights!!

 

[TheOak84]

id say make ur legs bigger, and ur arms will follow

along with eating, tons

 

[therott]

Thanks madcow, my legs are not up to par with my upper body, because i ruptured to lower discs. sort of sucks i can only train legs once a month. Anyways, i hope to put on another 8-10pds by the end of august. Guess you guys are right i should stop worrying about the size of arms. Will could you posted thanks

 

[silver_shadow]

BTW, if your refering to injecting into your arms to make them bigger, it doesn't work... it only works if your:
a) injecting synthol: in which case it isn't exactly muscle growth that is taking place OR
b) injecting 20ml of gear into each arm: yes, that's correct. again, your arm isn't growing but gets swelled up and you can add inches in seconds. problem is, that it's gone pretty soon as the gear gets absorbed and it's also painful as hell to have that much BA/water right in the middle of your muscle tissue.
just follow madcow's and everyone else's advice and get larger. 18" at your bodyweight is pretty good and on the high side.

 

[Illuminati]

My arms have been stuck at 18inches for about a year. Some people might think thats a good size. I think for my size my arms should at least be 19-20inches. I am 6ft 220pds. I think one of my problems is that i have long arm muscles. Not short compact, which i would want, but i don't, i have to work with what i got. I'm thinking about doing site injections to see if that will help. Befoe that does anyone have good advice.

start deadlifting