Please Scroll Down to See Forums Below barracuda25
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after training for 2mths now my arms barely increased for 1 inch.put on abt 14lbs but arms size is my pirority can anyone help?
stubborn arms
- Thread starter barracuda25
- Start date
High volume for me also! Sometimes 20 sets. My muscles take long to fatigue. =)
i work my arms like crazy I superset them with a different body exercise. Like monday i did chest/bis and superseted my inclined press with my preacher curls boy oh boy i feel it now. I mainly do 10 big sets of 5 reps. for tris i superset with shoulders doing skulls and shrugs. I feel it just is more tension when you are doing a press or something that uses a little of your arm then 1 sec after that press you do a curl. Its a great feeling of blood bro. Now for your arms bro I'm sorry hate to say it but It takes a long time to grow arms I've been lucky in the past 7 months they've grown 1 inch and 1/2. thats just the results you should expect 1 in maybe 2 a year. It sucks but thank god i'm starting at 15 and will have a lot of time to get those arms up there. Do something i do it works good. Measure your arms and then don't measure again for like a month or two and see if you can SEE any difference than a month later measure again and a month later. I'm not measureing for another two months well tilil march.
protobe
protobe
Griz1
New member
ohashi said:
Indeed it is!
So many people get frustrated because things don't happen right away.
IMO here's how it works:
You bust your ass for minor gains over time. When you finally do see some small gains you stop, and your arms shrink down a bit over a couple of weeks or so. You feel pissed off that what looked like 1 inch gain shrunk down to 1/4 inch.
Go back to the gym and gain another inch over time. Now in unexcersised state your arm has gained only 1/2 inch.
Repeat etc.
When you've gained 4" on your arms you'll have gained 1 inch of un exersised arm.
I'm NOT saying there is a ratio of 1:4 here, I'm just picking that ratio to illustrate a point. Whatever the ratio, if some of these guys who look pumped right up and resemble a cross between Arnold and an anatomy chart were to STOP excersising for a few months....SURPRISE, they look alot different and certainly not as big and defined.
It's what makes the payoff in this sport/hobby/endeavor so elusive and difficult to achieve. You have to train for years to get to the point where your arms are going to satisfy you to some reasonable degree (in some cases...never despite being as large as your legs...phych thing.).
Look at me, my gains are great as I mentioned in a previous thread re: HIT (http://www.elitefitness.com/forum/showthread.php?s=&threadid=291607)
But I still don't look like a beast (eg. Needsize or others). WHY? because I've only been at it seriously for 1.5 years. Give me another 1.5 years at the same level of intensity (without injury) and I'll likely start to approach their appearance (maybe a cycle or two as well).
Not to rag on you 'cuda, but I think that too many people post up issues with how little they have grown when they've only been at it for a year or much less. What it seems to take forever to realize is just what I've said above. LONG TERM pays off. THERE ARE NO SHORT-TERM GAINS! Only short-term fitness (which is good in itself). Short term shoot for fitness NOT gains, Long term shoot for GAINS!
Just my mindless musings. Sooner or later someone on this board is bound to tell me to "fuck off!" After 1.5 years...I am STILL a noob!
Get it?
Good Luck and keep it up!!!
well i combine my bis with chest and my tris with shoulders. here's what it looks like
Monday-chest/bis
inclined press 5x5 superstted with preacher curl 5x5
flat bench 5x5
consentration 5x5
then on thursday i do tris/shoulders looks like this
shrugs 5x5 supersetted with skullcrushers
military 5x5 supersetted with extensions
rolls 2x8
pulldown 2x10
Monday-chest/bis
inclined press 5x5 superstted with preacher curl 5x5
flat bench 5x5
consentration 5x5
then on thursday i do tris/shoulders looks like this
shrugs 5x5 supersetted with skullcrushers
military 5x5 supersetted with extensions
rolls 2x8
pulldown 2x10
i have switched around my routines many different times and i find when i train my arms by themselves i get the best growth...
i am using 2 different routines right now for my arms... i switch back and forth each week.... looks like this
routine 1
tris
close grip presses 5 sets.... 2 sets are warm ups
overhead extentions with an ez curl bar 3 sets
kickbacks 3 sets
bis
standing bb curl 5 sets (2warmup)
alternate db curl 3 sets
consentration curl 3 sets
3 supersets of tri press downs with cable curls
routine 2
skull crushers 5 sets (2warm ups)
single reverse cable pressdowns 3 sets
dips 3 sets
bis
preacher curl 5 sets (2warmups)
preacher db hammer curls 3 sets
standing cable curls 3 sets
3 super sets same as routine 1
i train my arms very intense goin down to 6 reps on the basic movements
remeber tris make up 2/3 of the muscle in your arm
i am using 2 different routines right now for my arms... i switch back and forth each week.... looks like this
routine 1
tris
close grip presses 5 sets.... 2 sets are warm ups
overhead extentions with an ez curl bar 3 sets
kickbacks 3 sets
bis
standing bb curl 5 sets (2warmup)
alternate db curl 3 sets
consentration curl 3 sets
3 supersets of tri press downs with cable curls
routine 2
skull crushers 5 sets (2warm ups)
single reverse cable pressdowns 3 sets
dips 3 sets
bis
preacher curl 5 sets (2warmups)
preacher db hammer curls 3 sets
standing cable curls 3 sets
3 super sets same as routine 1
i train my arms very intense goin down to 6 reps on the basic movements
remeber tris make up 2/3 of the muscle in your arm
Griz1 said:
I agree. Youll get quick gains when you first start off, but those times wont last. Not unless your on juice. Its a long journey
NWinters said:
A good part of the reason. Not for arms though. Arms is around 2 hours these days, sometimes longer. Chest and back take the longest, especially when my focus is strength. Long rests between sets since Im maxing out or going for rep PR's a few times a week. My training is going to be alot different until Im sure my back is healed though. The pain seems to be gone now, but Ill know for sure when I get on the bench.
samoth said:
Would be nice if results were that quick!
JKurz1 said:
Thats a short day for me
JKurz1 said:
haha Nah...Fuck Ive done 40 sets for arms . Takes a lot of abuse for me to completely destroy the muscle
yeah same here bro well than again he said he was training for strength so i don't know he takes long breaks in between sets. I'll tell you bro the first few months were the hardest for me i wanted to get so big and lets face it we all start off small. Now i got some good bulk to build off of i don't get as discouraged now. its a long journey is right but all the hard work is paid for. They don't know how tough it is i would like to see my parents or friends, count cal,carbs,protein, chugg 300 grms a day, workout till they drop, they couldn't do it you really got to have to determintaion. I thank god for mine.
JKurz1 said:
40 sets for arms is rare, but Ive done it. Most of the time its between 24-32 sets total for arms, most sets done to failure. Im able to go back a minute or 2 later and repeat sets. Also some drop sets are 5 sets in one. One drop set I do is 75 reps , and Im able to repeat it a few minutes later. Rep for rep. All depends on your conditioning and muscle type. Ive never trained with anyone who could keep up with my routine. Most leave a quarter or half way through and are using much less weight. I believe thats the only way to grow. Do as much damage as possible then eat as much as possible.
protobe said:
My arm training is more for size. Chest and back I train more for strength. My routine is a mix between strength and size really. My current routine may be slightly different until Im sure my back has healed. More size training for a little while, with some strength training thrown in to get back to where I was strength wise.
needsize said:
Know what you mean brother. Im not one to grow fast either. I have good genetics for shape (not that I give a fuck), but for quick growth, its just not there. Im 9 years into my training, still natural, and arms are just under 18 cold (17 7/8) , Id like to hit 20" naturally but now is where growth gets real tough for me. Ill find a way to get there one way or another. My triceps are fucking small in my opinion and think they got alot of natural room to grow. Im lucky to hit a quarter of an inch a year on arms lately.
WB, same boat here, I have a greta frame and muscle shape, but have always been a true hardgainer. Now even on steroids, eating over 450 grams of protein a day, I'm still having trouble putting on size. I mean really, who has trouble gaining mass on gear...no one but me
needsize said:
Know exactly what you mean. I see you plateaud at 18 before trying anything. Im hoping to be able to get up to 20, but its gonna be a bitch and may not happen naturally. Id like to think it will. Even a quarter of an inch is something, but very little. At that rate 2 inches would take 8 years. Hoping to have some better years where I can hit atleast 1/2 inch. Im pretty sure Id blow up on juice, and add another 2 inches without much problem, but dont want to until Ive really maxed out my natural potential, as you did. I must commend you and Kurz for eating 400+ grams of protein a day. I force feed until I vomit and dont reach those levels. I have IBS and some fucked up nerves, so these conditions dont help. These days Im lucky to hit 200+ grams, which if I can maintain seems to work well for me. Also Needsize, your arms are around 20", even on gear thats huge. Some of these guys with 22-23" are probabally taking mega-doses of gear. We'll find a way to get there!!
yeah ive got some good genetics overall for mass and shape. But my genetics for my legs is rediculous i have to work hard on those. otherwise i think i'm moving along at schedule i got 6 years to get about 5-6 inches on my arms. Thats a lot of time to do so. I am one though who trains harder and harder every day. I have the mentality that no matter how hard you train there is always some one out there who trains harder. I give 120% every workout and if i can't get that last rep, boy i growl and roar until i get it up there. (not bad for no spotter or partner) but you guys just keep at it work past those plateaus.
protobe said:
ThanX brother!! I had the same goals myself. It gets harder the bigger you get. Keep training hard!
D
Debaser
Guest
Needsize, ever consider giving HST a try? Even if it totally failed, which isn't likely, it would only be 6-8 weeks of your time. And if it worked extremely well, then that's obviously a plus 
Debaser said:Needsize, ever consider giving HST a try? Even if it totally failed, which isn't likely, it would only be 6-8 weeks of your time. And if it worked extremely well, then that's obviously a plus
from what I remember of hst, my current routine has some simularities. Its low set, high intenisty, and is working well for me. I dont remember the entire routine though so I'll take a look at it, i am willing to try anything that will work
protobe said:
Nice brother!! ThanX! I know I would continue bulking (as always) if my goal was to gain size. Cutting is for when youve arrived at your size goals and gets in the way. JMO
well my size isn't really in the way its just my waist is in the way if i can get my arms to 16 dry by april i'm gonna cut if not that i'm gonna wait till they get to 16. But i need to slim down the waist and than come back and watch my diet you know just egss, chicken, pb&J, tuna, and tons of protein. so that i'll grow and my waist won't lol
protobe said:
I didnt mean your size was in the way. Thats a nice problem to have!! haha I meant cutting interferes with size training. Its very difficult to do both.While your focusing on cutting, you could be using that time to bulk is all I mean. Depends on your goals really though. You say size is your priority now. JMO
lol oh i see what you mean. Well i plan to only cut for a month or two and still eat heavy just no fats you know and still intense workouts just a little bit of cardio. I think i should not lose any mass while cutting. Like i said i'm just gonna be working on getting my waist down nothing else. Just gonna watch that fat but load up on protein.
protobe said:
Nice. Sounds like youll still gain then, aslong as you get in enough protein and calories through clean foods and train hard and heavy. Keep us updated!
I'll keep you updated bro it will be a while well 4 months or so before i start I still got 1 inch to go. well here are my short term goals till april.
get arms to 16"
get calfs to 15.5"
get squat up 50 lbs ( i never used to squat and now i am and need to get the weight up there ) *working really hard on this
get bench up 25 lbs
get arms to 16"
get calfs to 15.5"
get squat up 50 lbs ( i never used to squat and now i am and need to get the weight up there ) *working really hard on this
get bench up 25 lbs
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