Why do my arms suck

[Jayhawk21]

My arms are the worst part of my physique (besides my calves) and it is starting to piss me off.

I've worked hard for five years, but if some kid new to lifting does curls for three months his arms will look just like mine. If he's wearing a tee shirt exposing the lower part of his arms, these guys' arms will look better than mine. I have great delts, so it stops there with these guys but I must lack in size and with the apparent bulge in a flaccid arm extending from the elbow. When I flex my arm, the head really pops out and then my arm looks real good but if just left flaccid it doesn't look like much.

In fact, I see guys all the time that at first glance look like they would have a good body because of their arms, but when they take off their shirt they look like shit. Fat, no chest development, no back development..etc. Ahh well, I had to ramble cuz, I feel better now. Fucking genetics

 

[Warrior57]

your arms may be the part that is hard to grow. mine are my shoulders, at some points they grow and them it seems like it dont matter what i do they dont grow or they get smaller. have you tried changing your routine? reps and sets? how about excersizes, and how often you train arms? are you talking just your biceps or triceps as well. i use to train arm together and now i train back and tri's and chest and bi's( little different) but i figure if i want them to all grow i want them to be as full of energy as possible to get the best lifts for them. so far its working. arms are 19 and chest is 50. im not the smartest on here but ill help as much as possible

 

[Tweakle]

learn to live with it. some people aren't meant to have proportionally big arms, doing 100's of sets of curls isnt going to fix shit if that's the way baby jesus wanted you to look.

next year I'm going to be benching 500 raw and STILL have smaller looking arms than johnny gino in his medium wifebeater. lucky for me I have twice as much muscle in my ass as most people to make up for the lack of arm size.. yeah.

 

[Illuminati]

good luck with hitting 500 in the coming year. i hope you do hit it, and when you do, post a video.

learn to live with it. some people aren't meant to have proportionally big arms, doing 100's of sets of curls isnt going to fix shit if that's the way baby jesus wanted you to look.

next year I'm going to be benching 500 raw and STILL have smaller looking arms than johnny gino in his medium wifebeater. lucky for me I have twice as much muscle in my ass as most people to make up for the lack of arm size.. yeah.

 

[Warrior57]

yeah that would be sweet, i know a guy that did 520.

 

[tay1506]

Good luck to both of yall and i dont know what to tell u jayhawk21 i have never had that problem, but then again i do as much non core as i do core which everyone says not to do.

 

[Jayhawk21]

now i train back and tri's and chest and bi's( little different) but i figure if i want them to all grow i want them to be as full of energy as possible to get the best lifts for them

Ha, seems to make some sense but I've never heard of anybody doing this. I've tried working them once a week, twice a week, 3 times a week, barely doing any ancillary work at all. I've tried all sorts of techniques, sets, burnout sets, 15's, heavy sets, cheating, perfect form with light weight. Anybody know of a good arm routine that they have done?

 

[markshark]

My arms are the worst part of my physique (besides my calves) and it is starting to piss me off.

I've worked hard for five years, but if some kid new to lifting does curls for three months his arms will look just like mine. If he's wearing a tee shirt exposing the lower part of his arms, these guys' arms will look better than mine. I have great delts, so it stops there with these guys but I must lack in size and with the apparent bulge in a flaccid arm extending from the elbow. When I flex my arm, the head really pops out and then my arm looks real good but if just left flaccid it doesn't look like much.

In fact, I see guys all the time that at first glance look like they would have a good body because of their arms, but when they take off their shirt they look like shit. Fat, no chest development, no back development..etc. Ahh well, I had to ramble cuz, I feel better now. Fucking genetics

bro i have the same problem. i work the shit outta my arms and they dont grow much at all. they have definition and ok strength for my weight but dont look big. i know guys too that have big arms and look like total garbage underneath. genetics is a bitch, but just keep trying new things and stick with them for a while. just try to strengthen them as much as u can. with strength comes mass. plus i know that my arms grow bigger from exercises that use them secondarily like pullups, rows, presses and even deadlifts (especially for forearms). im no beast but just giving my 2 cents of what works for me.

 

[Warrior57]

my bi's are as follows, Preacher curl 3x10-15,Hammer Curl (heavy)3x10 (light) 3x15-20 Conc. Curl 3x10, i will switch out hammer curls with reverse preacher curls(3x10) very so often to stretch out my biceps. My tri's are a very simple "routine". Revers pressdowns 3x15, EZ Bar French Press 3x10, and Cable Pressdowns. ill throw in dips once in a while for a change up too. My Tricep workout is the same all the time. eventhough i know i should change it i still grow at a good rate and like they say "if it ain't broke dont fix it."

 

[nelmsjer]

Can you post up some more info about your stats, eating habits, etc.? On the off chance it's NOT your genetics, maybe we can see where something is going wrong.

 

[Megalomaniac]

I'm right with you here. I am really tall and can get all kinds of core strength but in order for my arms to be huge I would have to be over 300. I'm 255 right now and just can't seem to get any arm size. Luckily for me the legs are coming along but I just don't want anymore weight so basically I'm screwed. If someone posts up a solution to us long skinny armed guys please let me know.

 

[SgtSlaughter]

I believe I'm in the same boat..

anyway, when I took 2 years off from lifting consistanty my arms were horrible... there were something like 14 inches then (semi flab... but previously had lifted for 5 years)... when I got back into lifting after putting on weight, heavier than ever my arms are muscular but 3 inches more than before... strange.

I read somewhere that if one wants to add 1 inch to their arm (not much considering your arm consists of your triceps as well, which should be larger than biceps) then total lean body weight needs to increase 10lbs per every inch. I can't back that up, but proportionall it makes sense. And sense I'm bulking right now ("naturally") I'll let u know how it goes. But my main focus right now is chest development.... and my damn back is growing like a field of weeds from doing some Olympic lifts now... hopefully it will stimulate some arm development.

A theory of mine has always been that it's harder for us taller guys (6 foot +) to develop arm mass because of leverage and the total length of travel... ahhh, I can't word it correctly right now... waaay past my slumber time... hope you know what I mean, I'll try to edit if I can tomrrow to clarify.

- SGT

 

[carlsuen]

if u're right.. then i'll finally understand why i can't get any growth in my arms.. i'm about 6'1".. and last tmonth i saw a guy who's about 5'5" or 7".. but his arms were huge!! he looked like a freagin gorila.. way out of proportion compared to his body.. no chest at all.. just pure tris.. abit of bis.. i think he was easily 18" to 19"..

if that's the case.. aren't we all 6 footers doomed?

 

[enigma4dub]

why not concentrate on progressing in your core lifts and treat accessory excercises for what they are .... accessory excercises. do a set or two each for your triceps and biceps once a week AND BUST YOUR ASS PRESSING AND PULLIING your arms will grow.

 

[carlsuen]

yeah.. that's exactly what i'm doing now.. as recommended by the ppl on this boards.. i'm tired of doing all those isolations when i don't even have a strong foundation to work from... looking at those idiots in the gym's just makes me laugh.. but then again i guess i was once an idiot too..

 

[fortunatesun]

I'm not sure I understand this 'tall so I can't grow large biceps' idea. For sure I'm only 5'10 so I wouldn't know, but there must be some way to adapt your routine.

I can buy that more distance makes for a different dynamic, but there's so many ways to change the normal plane of travel- seated incline curls, using cables set at various angles, 21's, seated on a stability ball, Arnold-type concentration curls, using stretch bands....

What part of the picture am I missing? Something that seems a disadvantage can easily be turned into an advantage with the right idea. Anyway, my 2 centavos.

 

[musketeer]

OK, lets settle this right now!

Who has/had the best arms of all time? ARNOLD at 6'1" !!!

ALthough short arms will fill up faster, they just don't get musch bigger than 18-19" - if they do, because they are short, they end up looking crazy - think Lee Priest. A 20 inch arm on a 5'8" guy will have quite a lot less mass than 20incher on a 6'+ person because the length of the bi's and tri's will be at least an inch longer.

Big arms on a little guy - OK, nice.

Big arms on a big guy - fantastic!

I'm really happy with my 17.5 inch arms on my 6'0" frame - God knows how good they'll look when I'm up to 18+

My arms get hit quite well from the basic compound 5x5 stuff, but occasionally I give them a 'pump' at the end of a workout with a 3 sets or so.

 

[Megalomaniac]

I'm not sure I understand this 'tall so I can't grow large biceps' idea. For sure I'm only 5'10 so I wouldn't know, but there must be some way to adapt your routine.

I can buy that more distance makes for a different dynamic, but there's so many ways to change the normal plane of travel- seated incline curls, using cables set at various angles, 21's, seated on a stability ball, Arnold-type concentration curls, using stretch bands....

What part of the picture am I missing? Something that seems a disadvantage can easily be turned into an advantage with the right idea. Anyway, my 2 centavos.

I think the basic concept is that a shorter frame generally builds mass a lot faster. I have 18 in arms and when flexed they just look average, like I work out. On the other hand my friend has 17 1/2 in arms and is 5'9, he looks huge when flexed. I don't think it is that big guys can't build big arms, we just have to have waaaaaay more mass to do it.

 

[jstrick2]

My advice would be you need to tell your whole body to grow....

I would up the cals and gain some weight

Make sure you are doing heavy deads and heavy squats to get your BODY growing

Copious amounts of arm work are pointless for the most part and are not the solution. Big Lifts, and upped intake ARE

Never seen a guy who is 260 complaining about the size of his arms....

 

[Megalomaniac]

Here is your first than. I'm 256 in that pic and am complaining about mass big time. My run times have slowed way to much for my job and still I don't have the mass I want.

Here is a horible thing to do to my self-esteem, but motivation for sure
Like I say in a later post, 1 inch a year right.

 

[anotherbutters]

Here is your first than. I'm 256 in that pic and am complaining about mass big time. My run times have slowed way to much for my job and still I don't have the mass I want.

And what are your core lifts? What do you bench/squat/dead?

 

[jstrick2]

How friggin tall are you?

 

[tigersx3]

i've had the same problem all my life and now at age 29 i've found the secret to get these little fuckers to grow! first i dropped my weight and started doing nothing but strict sets of d-bell curls seated and inclined, preacher, & hammers. but the best thing i've done is started doing heavy deads and squats. i've gained almost and inch this past year and i know it's from doing the heavy deads and squats. good luck

 

[Megalomaniac]

How friggin tall are you?

6'5 or a little over. It is funny to me because I hear guys saying they are 6'4 230 and ripped and I just don't get it. By no means am I fat, almost all of my weight is good weight and I could def put 15 lbs in my ass and quads. That would put me at 270 and still have just average size. Maybe it is my bonehead, it is huge and solid bone so that should make up atleast 40-50lbs.

 

[Megalomaniac]

And what are your core lifts? What do you bench/squat/dead?

Right now my bench max is 360, my dead is 450, and squats are also low like my deads.

 

[Megalomaniac]

My arms are the worst part of my physique (besides my calves) and it is starting to piss me off.

I've worked hard for five years, but if some kid new to lifting does curls for three months his arms will look just like mine. If he's wearing a tee shirt exposing the lower part of his arms, these guys' arms will look better than mine. I have great delts, so it stops there with these guys but I must lack in size and with the apparent bulge in a flaccid arm extending from the elbow. When I flex my arm, the head really pops out and then my arm looks real good but if just left flaccid it doesn't look like much.

In fact, I see guys all the time that at first glance look like they would have a good body because of their arms, but when they take off their shirt they look like shit. Fat, no chest development, no back development..etc. Ahh well, I had to ramble cuz, I feel better now. Fucking genetics

I'm thinking I'm in the same boat as you. I also think these guys are on to something by saying to pump up the core strength to increase arm size. Lately I have leaned this way a bit and do see results proving the idea. I will add cardio in the workouts to keep the core size down a bit I guess and hope the arms just come along.

Big chiefs fan? My sis has tickets and I get to pick up games every now and then, what a great place to watch football.

 

[Tweakle]

for every inch of height you need to be at least 10-15lbs heavier and have an inch on your arms to get the same level of density. at 6'5" you are the equivalent of an average height man who weighs 190. You're a big guy but proportionally you have a long way to go.

 

[Megalomaniac]

for every inch of height you need to be at least 10-15lbs heavier and have an inch on your arms to get the same level of density. at 6'5" you are the equivalent of an average height man who weighs 190. You're a big guy but proportionally you have a long way to go.

Ya it is crazy how much weight I have to put on. I used to think ripped at 215 was good. If you look at most pro football players that are 6 5 they are usually 215-220(not linemen of course and leftwich and daunte are larger). Now at my weight it just makes me want more, I can't imagine how big my arms have to be to be really ripped. I think Lou's arms were around 23, I'm at 18 right now and can't imagine 5 more inches. Maybe an inch a year! Check out post 20 and laugh your ass off.

 

[ellinghad]

Yeah I feel ya man! But what I've been doing is the core 5x5 thingie, where you do bench/squats/deads hard, and treat the biceps and triceps as "accessories". It may not show up when you wear a t-shirt, but getting back muscles and good legs are awesome too! Plus, why would any guy want a girl that likes him just because of his guns? =P

I've found deadlifts particularly to be the greatest lift in all time. It is definitely the best compound lift for your whole body! Play to your strengths friend! I've found out my back muscles show up extremely nicely after only a few weeks of hardcore deadlift.

You'll be fine! Genetics can just be a drag. (I'm with you on the ugly looking biceps) I've always wondered how to get an 8-pack and I realized it's all genetics too =/. It would be cool if my 6-pack split or something, hehe.

Have a Happy New Year good sir,
-ell

 

[fortunatesun]

Check out post 20 and laugh your ass off.

You've hit upon the right technique tho- Arnold attributed his arm size to visualization. All you have to do is close your eyes every time you do curls and think very large thoughts.

 

[Megalomaniac]

Thanks for all the input here guys. I hijacked this thread big time from jayhawk21, but think he will benefit from all the input the same way. I have really only been working out for about a year now and just started hitting the core lifts last month. The funny part is that I enjoy them much more and that seems to be where my natural strength lies anyway. Thanks again.

 

[nelmsjer]

Really quick before you run off, sfmonster: You've only been hitting the core lifts for a month??! Man, I hope you're eating right, because I'm predicting some serious satisfaction and a lot of smiles in your future, bud. For the love, man! I'm envious! PLEASE EAT like a HORSE for the next 6 months and squat and deadlift! Dang...I'm excited for you. Let us know how it goes.

 

[BiggT]

People at the gym always ask me what I do for arms, and the honest answer is 3-4 sets once a week of either hammer curls, barbell curls, or alternate dumbell curls. I stick them in at the end of the week mainly for injury prevention and I do them last in the week so that sore biceps can't screw up my pulls during the week. I just find it ironic that the curl jockeys at the gym ask me about biceps, when I really couldn't care less about them in terms of dedicating workouts to them.

I'm not quite 6' and weigh 250-255, arms are 19.5-20". Genetics probably play a role, but I can honestly say I don't isolate biceps anymore than I say I do.....right now I clean 3 times a week and row twice a week and I couldn't afford to do anymore than 3 or 4 sets of bis at the end of the training week......I am a big believer in getting strong at compound lifts in a legit rep range, and if you go into any commercial gym you'll see the guys with the smallest arms are the ones who pound away at every type of curl ever conceived every time you seem them and have no base of strength and don't do any squatting or pulling.

As far as your concern, who the hell cares?? Big arms are a nice bonus, but really mean nothing as long as the rest of your body is strong and powerful, everybody has their strong suits, just develop yourself the best you can through heavy cmpound lifts and get out of the mirror and you'll be just fine. A big neck, big traps, big shoulders, and big legs look a lot better than a Johnny Bravo-type of gym rat physique anyway.

 

[BOWTECH]

Alot of people overtrain arms (which is easy to do) and they don't even realize they are doing it. I see lots of people train their back and chest and the next day train arms. Not a good idea you have to rest the muscle and let it grow

 

[Megalomaniac]

Really quick before you run off, sfmonster: You've only been hitting the core lifts for a month??! Man, I hope you're eating right, because I'm predicting some serious satisfaction and a lot of smiles in your future, bud. For the love, man! I'm envious! PLEASE EAT like a HORSE for the next 6 months and squat and deadlift! Dang...I'm excited for you. Let us know how it goes.

Like everyone I benched on and off for years but have only been in the gym for the last year lifting. I did my first ever deadlift in Nov after watching the ronnie video and then reading on how much I'm missing out on. As for squats I have have minor knee problems over the years so have alway stayed away from them. I usually stuck to leg press and extensions, this has all changed the last 45 days and feel I have lot better plan. I'll keep posting results it show the gains, thanks.

 

[BiggT]

Like everyone I benched on and off for years but have only been in the gym for the last year lifting. I did my first ever deadlift in Nov after watching the ronnie video and then reading on how much I'm missing out on. As for squats I have have minor knee problems over the years so have alway stayed away from them. I usually stuck to leg press and extensions, this has all changed the last 45 days and feel I have lot better plan. I'll keep posting results it show the gains, thanks.

Man, you're like a beginner now, which is awesome because the potential for growth and progress is sky high right now. Keep everyone updated, if you do this right, over the next year you can really add a good 40-60lbs of good quality bodyweight.