Arms will just not increase in size


  • Dec 16, 2010 2:54 AM GMT
    I have been strength training for a few years now. My shoulders get bigger. My chest gets wider and bigger. My back gets larger and more smooth. Etc etc


    But I can't seem to put on any size in my arms. My workout buddy is a straight guy. Right now he is "out of shape" because he hasn't had time to work out in the last couple months. And his arms are bigger than mine..

    It's frustrating when I'm doing dips, curls, skull crushers, etc etc and see very little gain in my arms.

    I thought it might be nutrition so i started eating a whole lot better and cutting out breads etc . But all this did was make me drop a waist size and didn't really do anything for my arms or my muscular development.

    I am almost ready to give up and chalk it all up to genetics...except my dad has bigger arms than me as well and so do most of the men in my family.

    I appreciate any help you guys can offer.
  • Posted by a hidden member.
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    Dec 16, 2010 3:06 AM GMT
    I guess you've tried all this, but. . .

    Barbell curls
    Dumbbell curls
    Seated dumbbell curls
    Pull-ups
    Push-ups
    Tricep Press
    Tricep Pushdowns (machine)

    When I first started working out back in HS, I really hit my arms big time and that made a huge difference

    I know it's frustrating, but keep at it




  • Dec 16, 2010 3:12 AM GMT
    Thanks appreciate it. Wow. You get a lot faster responses here than in other body building forums haha. That's awesome. Glad i found this site.
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    Dec 16, 2010 3:23 AM GMT
    Study up on sarcoplasmic hypertrophy. Size is not so much a function of strength as it is of endurance and of the fascia around the muscle. Typically, fascia is the limiting factor in size.

    Almost certainly, you're training improperly. Get pumped up, get home, eat, and rest. Don't bother very much with low reps training. You won't achieve your goals doing that. You're not looking for myofibrillated hypertrophy.

    If I can have 19 inch arms, you can make gains, too. I've never had anyone I couldn't get to gain, provided that they followed my instructions.

    Do what I say.

    9730_200448.jpg

  • Dec 16, 2010 5:34 AM GMT
    Hey thanks! I used to do a hypertrophy workout but not sure which one it was. It helped me build a lot of strength as it made me increase my maximum weight at every workout.

    But still saw no size. But I will Google it and read up on it. Great arms. I don't even need arms half that size or a quarter of that size and I'd be happy. lol

  • Dec 16, 2010 5:40 AM GMT
    Ok I looked up sarcoplasmic hypertrophy and here is the thing...

    I used to supplement with Creatine...and after about a month I started feeling very on edge and very agitated. And read that creatine supplementation can cause anxiety.

    I think stress is the biggest enemy on my muscle. Is there a way to achieve sarcoplasmic hypertrophy without creatine supplementation? How else can I make myself retain more water without creatine supplements?
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    Dec 16, 2010 5:42 AM GMT
    Make sure you are eating! In order to gain size, you have to eat more calories than you burn, plain and simple. Plus get a lot of protein in your diet. A general rule of thumb is to eat 1-1.5 grams of protein per pound of bodyweight each day. Personally I keep it on the higher end. I weigh 190 and try to each at least 250 if not closer to 300 grams of protein a day.

    I have seen great results by doing back and bi together. I do all my back exercises first since they are all compound exercises, then do bi workouts. Same deal with chest and triceps, do chest first, then triceps.
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    Dec 16, 2010 9:16 AM GMT
    Do you measure your arms to see if you're gaining or not? It would help you to know where you are at, so you can measure potential gains.
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    Dec 16, 2010 10:53 AM GMT
    Have you experimented with dedicated workouts for your biceps and triceps versus working them with other bodyparts? If not, maybe you could try that.

    Another option is, if you work biceps the same workout you work back and triceps the same workout you work chest, to work the biceps and triceps FIRST, before you work the larger muscle. You won't be able to lift as much when you get to working your back and chest using this method but if you are satisfied with those bodyparts, working in this order allows you to hit the biceps and triceps with maximum intensity first.
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    Dec 16, 2010 12:39 PM GMT
    Try working on your hips, back and thighs without leaving out the basic arm workout. Try squats, there is a correlation between leg size and upper arm size. The engine that drives gains in small areas is the progress made in larger areas. If you take it easy on the thighs and back you'll have trouble making gains with arm size, no matter how hard you work. Few people can get big arms without getting a big body.
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    Dec 16, 2010 5:39 PM GMT
    brandomcgregor saidOk I looked up sarcoplasmic hypertrophy and here is the thing...

    I used to supplement with Creatine...and after about a month I started feeling very on edge and very agitated. And read that creatine supplementation can cause anxiety.

    I think stress is the biggest enemy on my muscle. Is there a way to achieve sarcoplasmic hypertrophy without creatine supplementation? How else can I make myself retain more water without creatine supplements?


    Who told you that you needed to take creatine? You need to go read some more.
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    Dec 19, 2010 12:26 AM GMT
    brandomcgregor saidI have been strength training for a few years now....But I can't seem to put on any size in my arms.
    I appreciate any help you guys can offer.


    I feel your pain - I'm a small guy and I seem to have been dealt a genetic insult on top of that injury - it's very hard for me to put on "Hollywood muscles." Just recently I got taught drop sets for my biceps and so far I'm liking what I'm seeing. You load a curl bar with as much weight as you can do about 5-10 (I aim for 7) reps of, but you load it such that it's made up of 3 or 4 plates of equal value per side. For example, four 5-lb plates each side for a total of 40 lbs on the bar. You need helpers (usually best with two but one guy can handle it in a pinch) because they're going to be pulling the weights off for you at the same time. You do the first set; ideally you're having trouble with the last one or two. Stop at the top and your helpers peel off one plate each. Go again immediately for the same number of reps. Wash, rinse, repeat until you're doing the bar. You'd be surprised how tough the bar is at that point! Hope this helps.

    Eli
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    Dec 19, 2010 6:14 AM GMT
    Try this workout for the biceps and triceps for 8 weeks:

    Barbell bicep curl / Seated dumbell curl on incline bench superset
    6 sets. 10 reps on barbell and 6-failure reps bench curl
    EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
    Single arm cable bicep curl - 3 x 8-10 reps
    Dumbell concentration curl - 3 x 8 reps
    Standing dumbell hammer curl - 3 x 10
    Reverse barbell curl - 3 x 12 reps

    Close grip bench press / dip superset 3x8/3xfailure
    Tricep kickbacks 3x10
    Lying tricep extension (skullcrushers) 3x8 (heavy)
    One arm push down 2x8

    Rest at least 48-72 hours before hitting chest and back.

    I give my arms their own day, then on back day I surf the rack. Chest day I do Close grip bench press 4x8
    Skullcrushers 2x8, 2x6 (heavy)
    Dips(weighted if need) 3xfailure
    Standing dumbell extension 3x8
    tricep extension (straight bar) 4x6

    Your arms will grow, I guarantee you!! icon_cool.gif
  • mybud

    Posts: 11819

    Dec 19, 2010 6:17 AM GMT
    Try good old fashion push ups....slow and controlled movements while lifting...Muscles are made in the kitchen....remember you need 1 to 1.5 grams of protein per pound - your body fat number.......Good Luck....BUD
  • UncleverName

    Posts: 741

    Dec 19, 2010 11:32 AM GMT
    For me, I always see almost immediate gains (like over the course of two weeks) by doing two arms workouts a week, with tricep and bicep supersets.

    The rep scheme is:

    One Exercise Pairing:

    Triceps: 12 reps
    Biceps: 10 reps
    Rest (meaning no rest between the above exercises)

    Triceps: 10 reps
    Biceps: 8 reps
    Rest

    Triceps: 8 reps
    Biceps: 6 reps
    Rest

    I repeat that for 3 different exercise pairings, usually with the last one being something for my biceps brachialis (meaning hammer curls or some variation).
    You can also throw in some forearm drop sets at the end, which will give you a huge pump in your forearms.
    You can also do dropsets on the absolute last set of bicep/tricep pairing, doing as many reps as you can by dropping the weight over and over again. Easiest to do using cable based exercises.

    I have put on an inch onto my arms easily and quickly doing this, many times.

    If you want more info, send me a message. I originally read this workout years and years ago in Flex magazine.
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    Dec 20, 2010 3:59 AM GMT
    get your arms sore, eat well and rest.
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    Dec 20, 2010 8:07 PM GMT
    hit the triceps harder than biceps. people neglect tris and just concentrate on bis. Perhaps dedicate a day where you just do those two body parts. I would suggest if you have the hammer strength machine where you can do a tricep dip or if not just do some form of dips.
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    Dec 20, 2010 9:08 PM GMT
    Try these tips, earlier poster is right about working triceps hard.

    www.pecsandthecity.co.za/health/arms/
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    Dec 27, 2010 1:18 AM GMT
    try more weight and less reps and try more reps less weight. Also try changing up your arm workouts often.
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    Dec 27, 2010 7:11 AM GMT
    I'm curious to know if you do intense cardio workouts?

    As a runner, I weight train but have a difficult time to build and maintain any mass. My arms are the hardest to build too. It just comes with the sport.