I cant get my damn arms to grow!!

[blueta2]

heavy hammer curls are really going to beef up the outer bicep. Good luck

Lean forward when you do hammer curls

 

[genman]

Yeah I do squats, stiff legged deadlifts, standing barbell curls, bench press, and military press. I do this:

Mon Chest Tris abs
Tues Shoulders Forearms Cardio
Wed Back Bis abs
Thurs Legs Forearms Cardio
Fri Free day all compound movements mostly
Sat ( Will do arms only )
Sun OFF

When I had this problem, I dedicated one "arm day" per week. A day just to train bi's,tri's and forearms. I saw tremendous results. Also, don't over train. The arm muscle groups are relatively small and don't warrant being trained like legs, chest and back. I'm not a big fan of bi's with back and tri's with chest. I found the pre-exhaustion hampered my arm workout.

 

[Inhibitor13]

When I had this problem, I dedicated one "arm day" per week. A day just to train bi's,tri's and forearms. I saw tremendous results. Also, don't over train. The arm muscle groups are relatively small and don't warrant being trained like legs, chest and back. I'm not a big fan of bi's with back and tri's with chest. I found the pre-exhaustion hampered my arm workout.

Do you hit the arms any other day of the week other than using themn secondary on chest and back day?

 

[MTS]

If the scale moves so does arm size

same here, I'll do one exercise for my biceps and 3 for my triceps and thats it. all the rest gets hit well on back and chest day

 

[genman]

Do you hit the arms any other day of the week other than using themn secondary on chest and back day?

Nope, I just max them out on arm day. Also, you really get the total arm pump on that day. It's only a 30-40 min workout for me, but it really shocked them into growing. I was stuck for almost a year at 17-1/2", but grew 1" in a little over three months after starting this.

 

[abomb]

Hit them 2 times a week. First day heavy - low reps. Second day light - high reps. Branch Warren used this to bring his arms up over the last couple of years. His split looked like this:

Day 1 - Legs
Day 2 - Arms (Heavy)
Day 3 - Shoulders
Day 4 - Chest
Day 5 - Back
Day 6 - Arms (Light)

 

[tshoot]

Some people do just have crappier genetics. I did have somewhat better luck pulling biceps/triceps/forearms into their own day but it did not make a world of difference. I have longer arms and they are just a mother to build up compared to my buddy with shorter arms. Also, vascularity, attachment, shape, etc plays a huge roll in how they look.

Even tried shooting my gear directly into the biceps and triceps with a 25 gauge 3/4" pin. That seemed to help a little also. Good luck.

 

[ThepoolGuy]

Yeah I have bad genetics I know it. My dad weighed 130lbs when got out of the military. I just measured my bicep and its 15 1/2 in. Thats small damnit lol!!!

 

[jacshelb]

Yeah I have bad genetics I know it. My dad weighed 130lbs when got out of the military. I just measured my bicep and its 15 1/2 in. Thats small damnit lol!!!

Yes, that's small, but not horrible. It depends on how tall you are and the shape of the muscle. I've got a buddy who's arms look decent even though he is tall and thin, but he's got nice shape and that helps. There's a lot of good suggestions here, you just gotta find what works for you.

Here's what I've been doing (keep in mind, I'm an ecto through and through): Training

Tues: Back and triceps. I do heavy rows, chins, and then tricep work.
Thurs: Legs
Sat: Chest, shoulders and bis.

This routine gives me plenty of time to rest and effectively hits the arms twice per week. Don't tell me doing chins with a 45 lb plate around your waist won't build biceps. Or, that the tris aren't involved in the bench or heavy shoulder presses. It keeps work and rest balanced and my arms have come up from 15.8 to 16.5 inches over the last three months. Those are cold measurements (my pride dictates that I mention that they are over 17 pumped, not big, but an improvement for me!).

Good luck.

Jacob

 

[Work Sucks]

When I had this problem, I dedicated one "arm day" per week. A day just to train bi's,tri's and forearms. I saw tremendous results. Also, don't over train. The arm muscle groups are relatively small and don't warrant being trained like legs, chest and back. I'm not a big fan of bi's with back and tri's with chest. I found the pre-exhaustion hampered my arm workout.

This man speaks the truth!

I too also never mix back and bi's/chest and tri's, when you work back you usually work bi's.

When working chest you're using your tri's to push the weight away from you, bench is a combination of shoulders/chest/tri's.

Here is my current workout.

Day1) Chest 13 sets, back 16 sets.

Day2) Legs 8-13 sets, Traps 4 sets, Abbs 8 sets.

Day3) Shoulders 10 sets, Tri's 7-8 sets, Bi's 7-8 sets.

Currently taking 300mg 2cc deca once a week, not sure how this is going to work for me, as this is the second time I've juiced and the first time wasnt a full cycle.