Arms are lagging..

[bivk]

My arms seem to be the hardest to grow, chest is pretty big compared to my arms, but my arms never seem to grow even with mixed training excersizes. I just can't seem to find the right workout.

Now I've switched to:

Zottman curl - 3 x 8-12 reps
Alternate Incline Dumbbell Curl - 3 x 8-12 reps

And throw in a excersize for the forearms.

Problem is I need something to help build the mass in my arms, but every workout hasn't helped one bit. Arms are pretty small, but I have definition, so any help will do.

 

[Lumberg]

Incline curls and hammer curls for the biceps.

I notice you did not mention your triceps.

Tris are 2/3 of the thickness of your arms bro

throw in some close grips, french press, pushdowns, kickbacks, etc.

 

[BOOEY]

Barbell curls = the bench of curls.

 

[bigp3]

arms are always the hardest thing for me to get going. I have added over 2 inches to them in the last year by doing basic things like barbell curls, skull crushers and reverse grip benches. Works like a charm.

 

[zxe003]

Incline curls and hammer curls for the biceps.

I notice you did not mention your triceps.

Tris are 2/3 of the thickness of your arms bro

throw in some close grips, french press, pushdowns, kickbacks, etc.

You gotta hit those triceps for sure. And eat, eat, eat.

 

[biogeared]

arms are always the hardest thing for me to get going. I have added over 2 inches to them in the last year by doing basic things like barbell curls, skull crushers and reverse grip benches. Works like a charm.

im curious. do you give arms there own day? id like to see a more detailed breakdown of your split if you don't mind.

 

[Slyder190]

I feel your pain on lagging arms. If one's arms are one's guns, then I got water pistols.

 

[scrawnyguy]

I feel your pain on lagging arms. If one's arms are one's guns, then I got water pistols.

Right there with ya, man. Seems like everything else has gained except the arms...

 

[bivk]

I do tri's and bi's two seperate days.

Tri's:

Almost like skull crushers but I use two db's and use the same motion.
3 x 6-8 reps

Skull crushers
3 x 6-8 reps

Overhead cable extensions
3 x 6-8 reps

Pulldowns
3 x 6-8 reps


Doesn't seem too effective. I'm trying to find something to put some mass on my arm.

 

[Tom Treutlein]

No need for all that volume. I'm guessing you're a beginner, but may be entirely wrong. In any case, you're probably not eating right. What's your diet like? How much protein and calories daily? And, how much do you weigh?