Any tips on bicep/tricep (total arm) growth?!?! Im struggling!

  • Posted by a hidden member.
    Log in to view his profile

    Jan 25, 2011 10:17 PM GMT
    So...i have been lifting for the last 8 years of my life or so. I very good about taking protein (around 150g a day) and watching my diet in order to maintain a lean physique. I work out 5-6 days a week and switch up my routines about every 2 weeks or so between low rep high weight and low weight high rep. I also include many total body exercise (squats, presses, hang cleans, etc) to try to naturally increase my testosterone. However, i have been unable, no matter what i try, to get my arms bigger. I have no problems with the rest of my body which is fairly large...it just seems like my arms refuse to grow. I was wondering if anyway has any tips to help me out!?!?! May people have told me that it's hard to grow when you diet as strictly as i do and dont take in much fat or many calories. Most of my meals include chicken, tuna, veggies, turkey, eggs,etc...the traditional shit. I dont really want to get fat in order to get my arms bigger so hopefully you guys can help me out...especially since many of you have WAY bigger arms than myself! thanks so much for the help boys! icon_cool.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jan 25, 2011 10:30 PM GMT
    This sounds like a question for chuckystud.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 25, 2011 10:33 PM GMT
    Lifting since you were 12?!?! crazy dedication ....

    Anyways, this is probably the wrong forum for this question, but you might get some related responses..

    My contribution: I don't have any, message a guy with huge arms on this site lol
  • Posted by a hidden member.
    Log in to view his profile

    Jan 25, 2011 11:22 PM GMT
    HeartRobb saidThis sounds like a question for chuckystud.
    Chuckystud's signature answer: EAT!
  • slimnmuscly

    Posts: 541

    Jan 26, 2011 1:58 AM GMT
    paulflexes said
    HeartRobb saidThis sounds like a question for chuckystud.
    Chuckystud's signature answer: EAT!


    ... and read up on hypertrophy.

    OP, you might want to give some examples of what you've tried and give a sense of what you're currently doing when you workout arms. E.g., how often are you working them, are you doing biceps and triceps on the same day as each other or as other muscle groups, which exercises, etc.
  • HankFit247

    Posts: 205

    Jan 26, 2011 2:20 AM GMT
    Your Protein is low. 1-1.5 grams per day, per body weight/goal weight.
    Less than 20% of that should be via shakes & bars. i.e. 80% should be real food.

    Switch it up.

    My Bicep Day contains:
    Bicep Curls: using DB's, 1 Preacher Curl followed by 1 Hammer Curl to 18. That's 9 inner bicep, 9 outer bicep. 3 sets total
    (Hammer Curl: http://exercise.about.com/od/exerciseworkouts/ss/bicepexercises_6.htm )

    Bicep Curl Machine: Make sure your using proper form. Most guys sit way to high.

    BiSolator: Love this machine!
    Here is a pic and demo of it.
    http://www.ehow.com/video_2365474_bisolator-weightlifting-exercise-biceps.html

    My Tricep Day contains:
    Reverse Tricep Curls: Alternate days between overhead and a-frame styles.

    Arm Extension Machine:

    I 'd also make use of an NO2 product. naNOX9 Hardcore is my favorite.

    Lastly, sounds like your throwing in Toning Reps to quickly.

    6-9 weeks Strength Building
    3-4 weeks of Toning

    Msg me privately if
  • neosyllogy

    Posts: 1714

    Jan 26, 2011 2:28 AM GMT
    Are you doing mostly complex lifts like the ones mentioned (utilizing multiple muscles) rather than isolation exercises?
    If so that's probably a large part of it.
    A lot of people lift to look pretty (nothing wrong with that), and end up with arms far out of proportion to their functional strength for most reasonable tasks.
    So, assuming you're growing in general (not plateaued) and it's just your arms you're having trouble with the answer would probably be to add some isolation exercises (perhaps throw in some x-reps, which I'm a big fan of).

    That said, I myself have smaller arms for my weight compared to "physique athletes" (to quote a recent rj article icon_smile.gif ) as I'm more interested in sport and general performance. So balance what you do with your goals, blah blah, I'm sure some isolation work won't hurt you much and would probably help (I actually overheard a guy at my gym who has a "bicep day" though, which I can't help but laugh every time I think of icon_biggrin.gif).

    The more complicated question would be how to include arm isolation exercises into your workout. At the end (when they're more fatigued and you can hit them as hard) or at the beginning (which will impact your other lifts) or on another day (just hitting them more).

    RJ's not the best place for exercise recommendations, but post your workout routine and people can give you better feedback (well... theoretically icon_razz.gif )
  • MarvelClimber

    Posts: 511

    Jan 26, 2011 2:51 AM GMT
    Judging from your pics your arms seem to be the right size for your body, but to each their own. We can't control where our weight goes when we eat, so you're always taking a chance on that when people say to "EAT!" Instead of doing total body exercises, you might want to do targeted groups. Increase low-rep/high-weight on your arms, and keep everything else light. It seems your cardio is high for what you are trying to accomplish. When you replinish after the workout, you want the building blocks to go to the areas that need it most. That's the theory anyways. Good luck!

    Suggestion #2: Get a personal trainer.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 26, 2011 4:36 AM GMT
    That's horrible advice. You know anything about hypertrophy? READ UP.

    If you want your arms to get bigger, you need to understand that 2/3 of your arm is made up of your TRICEPS.

    Low rep, high weight is a prescription for a tear, and won't do dildly for sarcoplasmic hypertrophy.

    Getting lean will help some, but, mainly, VOLUME at 8 to 25 reps, done over a period of time, will grow arms.

    Adequate calories and rest are essential for proper recovery.

    A full stretch is critical. I.e., for biceps, incline dumbbell curls, through a full range of motion will give both stretch and a full range of motion.

    Study the anatomy of your arms.

    For triceps, fully extended triceps extensions, at moderate to high reps will help.

    Those guys on the cover of the fitness mags have expanded their arms by injecting oil into them and expanding the muscle fascia (the main limiting factor in growth aside from calories and myostatin.) Most folks won't look like the guy on the mag.

    Can't get bigger if you don't eat. It WILL NOT happen. If you train for a particular type of hypertrophy, you'll get it. Training for muscular hypertrophy won't make you very big. It'll make you strong, hard, and maybe, injured.

    Form is critical. Learn the anatomy and work each muscle through a full range of motion.

    'course...I'm the one who's 5'5" with 19 inch arms...so...what do I know?

    Well, I know science, and, I study for my goals, on SCIENCE, and not bullshit.

    9730_200448.jpg
  • Posted by a hidden member.
    Log in to view his profile

    Jan 26, 2011 4:38 AM GMT
    your arms are already big lol
  • MuscleComeBac...

    Posts: 2376

    Jan 26, 2011 5:00 AM GMT
    chuckystud saidThat's horrible advice. You know anything about hypertrophy? READ UP.

    If you want your arms to get bigger, you need to understand that 2/3 of your arm is made up of your TRICEPS.

    Low rep, high weight is a prescription for a tear, and won't do dildly for sarcoplasmic hypertrophy.

    Getting lean will help some, but, mainly, VOLUME at 8 to 25 reps, done over a period of time, will grow arms.

    Adequate calories and rest are essential for proper recovery.

    A full stretch is critical. I.e., for biceps, incline dumbbell curls, through a full range of motion will give both stretch and a full range of motion.

    Study the anatomy of your arms.

    For triceps, fully extended triceps extensions, at moderate to high reps will help.

    Those guys on the cover of the fitness mags have expanded their arms by injecting oil into them and expanding the muscle fascia (the main limiting factor in growth aside from calories and myostatin.) Most folks won't look like the guy on the mag.

    Can't get bigger if you don't eat. It WILL NOT happen. If you train for a particular type of hypertrophy, you'll get it. Training for muscular hypertrophy won't make you very big. It'll make you strong, hard, and maybe, injured.

    Form is critical. Learn the anatomy and work each muscle through a full range of motion.

    'course...I'm the one who's 5'5" with 19 inch arms...so...what do I know?

    Well, I know science, and, I study for my goals, on SCIENCE, and not bullshit.

    9730_200448.jpg


    Chucky's right. It's all about tri's!
    Focus on that Long Head, it adds significant hang and balance to the arm and thickness that gives you additional sweep.
    My favorite triceps exercise is a bench extension. Some gyms (very very few) have the bench Larry Scott created for this movement, which basically is two pads with a space between them, about the height of a normal flat bench, so you have to adapt to what your gym has.
    Using an adjustable cable cross-over machine, center the bench lengthwise parallel to the stack of one side, and approximately four feet away. Use a mat for the floor if your gym isn't a rubberized floor, for comfort. With the cable pinned about 3/4 of the way down from the top, and using either a rope or a V grip, grasp the handle/rope, kneel with your back to the stack and the soles of your feet braced on the bottom brace of the cross-over rack. Place your elbows on the pad of the bench, with your head tucked down and your back as flat as possible, your hips pushed back toward the rack. Extend your arms forward pressing the weight and make sure to squeeze at the top, then return on the negative, controlling the weight until your arms are pulled just above your head, flexing your biceps in this position and letting the weight give you a full stretch on that long head, repeat for up to 15 reps or until failure. Rest one to two minutes between sets, and remember to keep your elbows firmly on the pad, close together. Keep that back down and flat and feel that stretch.
    Another GREAT tri exercise is a modified kind of lying fixed bar extension, but using the safety brackets on a power rack as a guide rail.
    Pin the braces on the rack at a level approximately ten to twelve inches above your head when lying on the bench. facing with your head out, grab the fixed bar (or an olympic bar if you have the strength) and using a normal grip width, push the bar up from your chest until it hits the bottom of the brackets. Push it to where it is just over the bridge of your nose, keeping it flush on the bottom of the brackets (NOTE: on some power racks, you may have to flip the brackets so that they are upside down for this work most effectively) Now extend the bar behind you using the brackets as your guide rail - keeping the bar pressed against them until you are fully extended - DO NOT EXTEND YOUR SHOULDERS, this is an isolation of the triceps. Concentric movement is back to the start over the bridge of your nose. Repeat this movement and again squeeze a the top of the extension, and don't let that bar lose contact with the brackets! Keep it pressed up as you extend out and back. This will give you an exceptionally isolation. Typically you'll burn out and start to fail (as the bar is more difficult to keep pressed against the rails) after ten to twelve reps if you've chosen the proper weight. Three sets, resting no more than two minutes between sets.
    You'll be amazed at how this thickens your tri's and adds sweep. In turn, your biceps will respond as the body actually seeks balance, and you'll notice your bicep weights increasing.
    For biceps movements, not nearly enough focus goes into the bracialis, and I suggest you look at Arnold's Encyclopedia of Bodybuilding for good, basic movements to isolate and build strength in this area.
    I love spider curls, but this note is WAY too long already. Email me if you want more.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 26, 2011 5:42 AM GMT
    thanks a bunch guys...sounds like a need to concentrate more on triceps and volume rather than low rep high weight. What are your guys` suggestions on the days to work triceps? is it better to do them with biceps or (as i generally do) with, say, chest?
  • MuscleComeBac...

    Posts: 2376

    Jan 26, 2011 4:14 PM GMT

    Tri's on Chest day. They'll be pre-exhausted from the chest work, as they're the stabilizing muscle for most chest movements so fewer sets for tri's than for chest. Similarly, bi's with back, again they'll be pre-exhausted from back movements so fewer set required, but...growth comes with rest. Consider a change of game plan. Iif you really want to grow, one body part per day, once a week:
    M Chest
    T Back
    W Legs
    Th Delts
    F Tris
    S Bis
    Sn REST