How come my arms are not growing as fast

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    Mar 23, 2011 3:25 AM GMT
    I'm not sure if it's unique to me only but here it goes.

    I notice that when I lift weights my chest and shoulders, and to lesser extent, my back, grow at pretty rapid rate. My arms, though, just won't grow at the same rate. Since I noticed it, I have set aside one day a week to focus on the tris and bis, and I think it's not as bad anymore, until I recently went through a 12-week cutting phase, and I notice that the mass on my arms are going...fast. Any training tips for this type of problems? I've always admired guys with big guns because I don't have them icon_sad.gif
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    Mar 23, 2011 3:39 AM GMT
    Cityaznguy saidI'm not sure if it's unique to me only but here it goes.

    I notice that when I lift weights my chest and shoulders, and to lesser extent, my back, grow at pretty rapid rate. My arms, though, just won't grow at the same rate. Since I noticed it, I have set aside one day a week to focus on the tris and bis, and I think it's not as bad anymore, until I recently went through a 12-week cutting phase, and I notice that the mass on my arms are going...fast. Any training tips for this type of problems? I've always admired guys with big guns because I don't have them icon_sad.gif



    Biceps and Triceps recover quicker that larger body parts, therefore they can be worked more than once a week. When I want to jump start my arms (like now), I do a twice a week routine. This is what I'm doing now:

    Monday - Shoulder, Traps
    Tuesday - Legs
    Wednesday - Chest and LIGHT TRICEPS (high rep isolation movements)
    Thursday - Back and LIGHT BICEPS (high rep isolation movements)
    Friday - HEAVY TRICEPS
    Saturday - Heavy BICEPS

    Sometimes I combine Friday and Saturday. You can put more space between the light and heavy days if you like, but they recover so quickly I don't find it necessary.
  • unser_service

    Posts: 3

    Mar 23, 2011 10:39 AM GMT
    stop masturbating everynite : )
    give them a chance to rest : )
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    Mar 23, 2011 11:18 AM GMT
    I always concentrated on wieghts/curls etc for biceps and lifted as heavy as I could, but my friend who has huge biceps suggested that I try lower wieghts with higher reps and that seems to work better.
    Adding chin-ups, pull-ups and dips in addition to wieghts also helps.
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    Mar 23, 2011 12:20 PM GMT
    Something to add to your current workout: Static-hold chin-ups.

    Technique: Do one chin-up. Hold it for 20 seconds. Let yourself down slowly, then explosively pull yourself back up...then hold another 20 seconds.

    I just read about that technique a couple days ago, tried it yesterday, and today my biceps are more sore than they've been in over 6 months.
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    Mar 23, 2011 12:23 PM GMT
    paulflexes saidSomething to add to your current workout: Static-hold chin-ups.

    Technique: Do one chin-up. Hold it for 20 seconds. Let yourself down slowly, then explosively pull yourself back up...then hold another 20 seconds.

    I just read about that technique a couple days ago, tried it yesterday, and today my biceps are more sore than they've been in over 6 months.



    That's awesome, thanks Paul. That's gotta be great for back muscles too... I'm giving it a try my next pull-up day.

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    Mar 23, 2011 12:26 PM GMT
    try doing legs and arms the same day. legs release the most amount of testosterone into ur blood stream

    (ive heard dont quote me)
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    Mar 23, 2011 12:36 PM GMT
    DJdorchester saidThat's awesome, thanks Paul. That's gotta be great for back muscles too... I'm giving it a try my next pull-up day.
    You're welcome. icon_biggrin.gif
    Since I've already seen results from doing planks, and now this, I've decided to start making static holds a part of several different workouts...just did static hold triceps kickbacks a little while ago (enough weight to fatigue in 20 seconds), and will do static hold lunges and squats after work.

    I'll report my overall soreness of tri's and legs tomorrow. icon_lol.gif
  • offshore

    Posts: 1294

    Mar 23, 2011 12:50 PM GMT
    paulflexes saidSomething to add to your current workout: Static-hold chin-ups.

    Technique: Do one chin-up. Hold it for 20 seconds. Let yourself down slowly, then explosively pull yourself back up...then hold another 20 seconds.

    I just read about that technique a couple days ago, tried it yesterday, and today my biceps are more sore than they've been in over 6 months.


    How many sts and how many reps do you recommend?
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    Mar 23, 2011 12:53 PM GMT
    biceps have two heads and triceps have three...u have to work all three heads. there are specific exercises for each head so u can look them up! also, alternate between high and low reps to target slow and fast twitch muscle fibers! ok enough with the heads hahahhaicon_twisted.gif
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    Mar 23, 2011 12:58 PM GMT
    offshore said
    paulflexes saidSomething to add to your current workout: Static-hold chin-ups.

    Technique: Do one chin-up. Hold it for 20 seconds. Let yourself down slowly, then explosively pull yourself back up...then hold another 20 seconds.

    I just read about that technique a couple days ago, tried it yesterday, and today my biceps are more sore than they've been in over 6 months.


    How many sts and how many reps do you recommend?
    Personally, I just go to fatigue...no counting needed.
    Other than that, I don't have the experience to give a recommendation yet.
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    Mar 23, 2011 1:18 PM GMT
    Three words: United Parcel Service lol
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    Mar 23, 2011 6:23 PM GMT
    paulflexes saidSomething to add to your current workout: Static-hold chin-ups.

    Technique: Do one chin-up. Hold it for 20 seconds. Let yourself down slowly, then explosively pull yourself back up...then hold another 20 seconds.

    I just read about that technique a couple days ago, tried it yesterday, and today my biceps are more sore than they've been in over 6 months.


    Sounds good!!
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    Mar 23, 2011 9:23 PM GMT
    Paul that sounds like a really great tech! Thx for the tip! And you got great guns to prove that right too!

    @ unser service lol how did you know. Do you have a hidden cam under my bed.
  • allatonce

    Posts: 904

    Mar 24, 2011 12:02 AM GMT
    I'm going to try that good tip!
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    Mar 24, 2011 11:51 PM GMT
    paulflexes said...
    I'll report my overall soreness of tri's and legs tomorrow. icon_lol.gif
    Report: Triceps and legs, sore as fuck! Biceps, still slightly sore from two days ago.
    Yep, I think static holds are gonna take a permanent place in my workouts for a while. icon_biggrin.gif
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    Mar 25, 2011 12:21 AM GMT
    paulflexes said
    paulflexes said...
    I'll report my overall soreness of tri's and legs tomorrow. icon_lol.gif
    Report: Triceps and legs, sore as fuck! Biceps, still slightly sore from two days ago.
    Yep, I think static holds are gonna take a permanent place in my workouts for a while. icon_biggrin.gif


    You can also try isometrics after a set, meaning after you complete a set, flex that muscle you just worked while you rest.
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    Mar 25, 2011 12:24 AM GMT
    ChicGymGeek said
    paulflexes said
    paulflexes said...
    I'll report my overall soreness of tri's and legs tomorrow. icon_lol.gif
    Report: Triceps and legs, sore as fuck! Biceps, still slightly sore from two days ago.
    Yep, I think static holds are gonna take a permanent place in my workouts for a while. icon_biggrin.gif


    You can also try isometrics after a set, meaning after you complete a set, flex that muscle you just worked while you rest.
    My screenname was invented for a reason. Can you guess it? icon_wink.gif
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    Mar 25, 2011 6:19 PM GMT
    paulflexes saidSomething to add to your current workout: Static-hold chin-ups.

    Technique: Do one chin-up. Hold it for 20 seconds. Let yourself down slowly, then explosively pull yourself back up...then hold another 20 seconds.

    I just read about that technique a couple days ago, tried it yesterday, and today my biceps are more sore than they've been in over 6 months.

    Thanks!
    This was great! My arms are sore enough that I can not lift them more than a 45 degree angle. I added it with plyometrics workout.
  • brendanmuscle...

    Posts: 593

    Apr 07, 2011 5:57 AM GMT
    Scruffypup said
    Cityaznguy saidI'm not sure if it's unique to me only but here it goes.

    I notice that when I lift weights my chest and shoulders, and to lesser extent, my back, grow at pretty rapid rate. My arms, though, just won't grow at the same rate. Since I noticed it, I have set aside one day a week to focus on the tris and bis, and I think it's not as bad anymore, until I recently went through a 12-week cutting phase, and I notice that the mass on my arms are going...fast. Any training tips for this type of problems? I've always admired guys with big guns because I don't have them icon_sad.gif



    Biceps and Triceps recover quicker that larger body parts, therefore they can be worked more than once a week. When I want to jump start my arms (like now), I do a twice a week routine. This is what I'm doing now:

    Monday - Shoulder, Traps
    Tuesday - Legs
    Wednesday - Chest and LIGHT TRICEPS (high rep isolation movements)
    Thursday - Back and LIGHT BICEPS (high rep isolation movements)
    Friday - HEAVY TRICEPS
    Saturday - Heavy BICEPS

    Sometimes I combine Friday and Saturday. You can put more space between the light and heavy days if you like, but they recover so quickly I don't find it necessary.


    i have to disagree, training your arms more than once per week is not likely to make them grow faster, if you do your arms once per week VERY INTENSELY and always to failure that is def plenty