Whats up with my arms

[miked8c]

age: 17
185lbs.
5'8
max bench 270
max squat 360
pull ups- 17
arm size- 14.5 cold

Something here does not belong^^
ARM SIZE

I know those lift numbers are not impressive by many peoples standards on this site. But still I figure that if I can press 270 shouldnt my arms be at least 15.5 or even 16? Maybe I am wrong but if the average man has an unpumped arm of 14" and can bench 93% of his bodyweight(avg. male BW is 180ish) shouldnt my arms be significantly large than they are? If anyone could shed some light on this situations and connect the dots for me it would be terrific.

 

[ExtraMile]

im 188 and 14inch biceps, granted I am not as strong as you but your gonna have to gain bodyweight to get bigger arms, no way are your arms just gonna grow suddenly when the rest of you doesnt. You dont have great arm genetics by the sounds of it, neither do I you just gotta accept it and put up with slow progress of arm growth compared to the rest of you I guess

also if you currently training biceps with curls and the such, try dropping them and just see if they grow from chinups and rows, the only time I ever got significant arm growth was in the beginning where I didnt complain about arm work and I just got on with it, and the only time my bi's were sore was from heavy weighted curl grip chinups which I actually was doing for back at the time but without me realising they made my arms grow.

 

[Tblock1]

Well I benched 255x1 when I was only benching 215x3 and now I bench 225x4 so my max must be higher and yet my arms are only 14.5 cold flexed. If it makes you feel any better the statistics I read said the average male has a 13 inch flexed bicep and can only bench maybe 135. For younger males it is higher though.

 

[grubd]

I'm an idiot!

 

[Tblock1]

I'm an idiot!

Yes you are!

 

[Foxxxy]

Your bench is quite good. I was bleesed with amazing genetics i guess,
age 16,
18 inch arms.
But i only bench like 235x2
6 ft
195 lbs

 

[garryb]

well...you only posted one excersize that has anything to do with your bicepts and thats pullups and even at that your not gonna build a whole lot on pullups for your bis.


what are you doing for your bis?

iff you want bigger arms , id suggest doing alot of strait bar curls, seated hammer curls and revers curls. i like to do drop sets on the strait bar. find your max try to do atleast 1 self and 1 assisted, drop down 2-3 self 2-3 assisted so on an so on.

 

[moya]

deadlifts...

 

[Tblock1]

Your bench is quite good. I was bleesed with amazing genetics i guess,
age 16,
18 inch arms.
But i only bench like 235x2
6 ft
195 lbs

No offense but I want to see a pic or video or something of those 18 inch arms. You are only 5 pounds heavier than me at the same height but have 18 inch arms? I find it really hard to believe that a 6 foot 195 17 year old has 18 inch arms. Even if you had a lot of fat there is no way you could have enough fat or muscle to have 18 inch arms at that weight and height. But to the topic I'll bet miked8c needs to add some isolation exercises into his routine, also add rows, heavy chinups with weight like EM said, and maybe try 20 reps squats. I have heard that if you can squat 1.5 times bodyweight for a set of 20 you are guaranteed to gain some major arm size. So you would have to squat 280 for a set of 20

 

[garryb]

am i missing somethin here? how are you gonna get bigger arms from doing leg excersizes.???

 

[rikishi]

am i missing somethin here? how are you gonna get bigger arms from doing leg excersizes.???

squats release testosterone and GH which will help accelerate muscle gain in other areas.

 

[sparkant]

well...you only posted one excersize that has anything to do with your bicepts and thats pullups and even at that your not gonna build a whole lot on pullups for your bis.


what are you doing for your bis?

iff you want bigger arms , id suggest doing alot of strait bar curls, seated hammer curls and revers curls. i like to do drop sets on the strait bar. find your max try to do atleast 1 self and 1 assisted, drop down 2-3 self 2-3 assisted so on an so on.

when i first started training i was 128lb with 13 inch biceps and last summer when i cut i had 17inch arms at 165lb at 10% bf (btw im only 5ft 3 inch tall) i have never really dedicated much time to arm training and am still not very strong on arm excersices , but i have worked on heavy rows and pull ups , heavy pressing and heavy squats and they seem to have grown on par with the rest of my body so i thin k you can grow them off heavy compounds but we are all different i suppose , also as arnie said in one of his books "10lb of weight should equate to 1 inch in arm girth" so diet also needs attention for max growth

 

[garryb]

squats release testosterone and GH which will help accelerate muscle gain in other areas.

agreed. but your arms arnt gonna get bigger cause you work your legs. you gotta do more weight than the muscle can handle to grow. thats just how the body works. it wont put muscle on if it can move or do what you want it to efficiantly.

 

[garryb]

when i first started training i was 128lb with 13 inch biceps and last summer when i cut i had 17inch arms at 165lb at 10% bf (btw im only 5ft 3 inch tall) i have never really dedicated much time to arm training and am still not very strong on arm excersices , but i have worked on heavy rows and pull ups , heavy pressing and heavy squats and they seem to have grown on par with the rest of my body so i thin k you can grow them off heavy compounds but we are all different i suppose , also as arnie said in one of his books "10lb of weight should equate to 1 inch in arm girth" so diet also needs attention for max growth

just like i said in previous post.

you put more weight than what your body could move and do efficiantly, there for you gained muscle to move the amount you pushed on yourself. but you also (from what you wrote) did alot of full body workouts. rows,pullups,presses all use a varitety of dif muscle groups to do. there for everything is getting worked.

im not really trying to debate here, i just dont want this kid to think if he wants big arms hes just gotta do leg excersizes. to be short, he just needs to add weight each time along with keeping good form and size will come. (keeping in mind his diet allows for growth too.)

 

[sparkant]

just like i said in previous post.

you put more weight than what your body could move and do efficiantly, there for you gained muscle to move the amount you pushed on yourself. but you also (from what you wrote) did alot of full body workouts. rows,pullups,presses all use a varitety of dif muscle groups to do. there for everything is getting worked.

im not really trying to debate here, i just dont want this kid to think if he wants big arms hes just gotta do leg excersizes. to be short, he just needs to add weight each time along with keeping good form and size will come. (keeping in mind his diet allows for growth too.)

I agree with you 100% my freind, from all the heavy compound movements i gave my arms no choice but to grow or they would have got injured (they needed to grow to handle the poundages of the other excercises) i think people struggling should try all ideas we mention until they are happy , you are correct in recomending he work his arms with extra individual movements as you wouldnt want to be a couple of years down the line and realize you now have lagging arms, it also sounds as if genetics are playing a big part in his problem too

 

[Inhibitor13]

Concentrate MORE on your CORE than you arms... Think of yourself as a tree, the bigger the tree the bigger the branches will get.. Heavy Deadlifts/Rows and Squats my friend ! Im 5'7" 220lb with 19.25 in arms

 

[SouthernLord]

Concentrate MORE on your CORE than you arms... Think of yourself as a tree, the bigger the tree the bigger the branches will get.. Heavy Deadlifts/Rows and Squats my friend ! Im 5'7" 220lb with 19.25 in arms

This is solid advice.

But,.... Some of us are built with different levers and muscle belly insertions and will need direct arm work. If you have long arms and short muscle belly insertions an arm day or at least some heavy focus on direct arm work is a must imo.

 

[joe d]

heavy back work and minimal bi work is what works well for my bi's.

 

[InGreatShape]

This is solid advice.

But,.... Some of us are built with different levers and muscle belly insertions and will need direct arm work. If you have long arms and short muscle belly insertions an arm day or at least some heavy focus on direct arm work is a must imo.

Agreed! If you want to build your arms. Focus on a daily work on arm like SL said.

 

[SwitchMan]

solid inhibitor. I do believe if you can do a true twenty rep max squat routine your arms will get bigger along with everthing else, but i also believe you have to be unemployed with rich parents to feed you because it's hard as shit!!! The actual program involves I think chins,pullovers,and dips but just one or two sets after you murder yourself in the squat rack. I'm to tired to research it again but it's worth looking into. I have tied a few weeks together where I squatted 3 times a week for 20 rep maxes and it hurts, but in a good I'm not pussy kind of way

 

[teddybear]

I have been told pushups are great for arm size,and lots of curls(close grip).I'm 5',10"@185 with 16" arms.I,m still working on it.

 

[amgunit]

solid inhibitor. I do believe if you can do a true twenty rep max squat routine your arms will get bigger along with everthing else, but i also believe you have to be unemployed with rich parents to feed you because it's hard as shit!!! The actual program involves I think chins,pullovers,and dips but just one or two sets after you murder yourself in the squat rack. I'm to tired to research it again but it's worth looking into. I have tied a few weeks together where I squatted 3 times a week for 20 rep maxes and it hurts, but in a good I'm not pussy kind of way

Please find me this routine

 

[stormin67]

I believe that this is a common mistake. Keep in mind that there are other arm muscles other than Bi's. The Tricep is approx 3/4 of your arm size. Work your Tri's harder than you work your Bi's.

 

[guerbear]

deadlifts...

This^ Throw around some big weights and get big arms

 

[skullcrushin22]

Unless your gaining weight your not going to gain arm size by switching routines. You need to eat to grow.