Stubborn Arms

  • Posted by a hidden member.
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    Jun 01, 2013 12:04 PM GMT
    I'm having serious problems growing my arms at the moment, I spend a lot of time on them and I've tried a lot of techniques to make some progress including supersets and dropsets. I've tried virtually every exercise I can think of under the sun for both biceps and triceps including way too many different curls. I've tried to focus on getting my form perfect and also changing from lower weights then higher. Nothing seems to make me ache. Anybody know where i'm going wrong? I only have dumbbells and Barbells at my disposal of varying weights.
  • ryno

    Posts: 105

    Jun 01, 2013 3:01 PM GMT
    What does your current arm split look like in terms of number of days per week, type of exercise, and sets/reps?
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    Jun 01, 2013 3:10 PM GMT
    It sounds like you might spend too much time on them. Also, make sure you're really working on your traps, rhomboids, and rear delts. Overly working your triceps, biceps, and chest can cause your shoulders to get rounded, thereby making it tough to build mass because you can't execute the right form.
  • hdurdinr

    Posts: 699

    Jun 01, 2013 5:19 PM GMT
    By doing lots of deadlifts, squats, rows, bench press and pull-ups in your routine you should just need to throw in some arm exercises on top to add mass to your arms - that worked for me, not that I have massive arms, but they're strong.
  • Slickdog21

    Posts: 164

    Jun 01, 2013 6:07 PM GMT
    Try throwing in some bodyweight exercises like chinups and pullups. Also, how is your diet?
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    Jun 01, 2013 6:46 PM GMT
    Slickdog21 saidTry throwing in some bodyweight exercises like chinups and pullups. Also, how is your diet?


    This would be the key issue. If your diet isn't where it needs to be for muscle growth, the growth you do get will be hard gained.
  • Posted by a hidden member.
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    Jun 01, 2013 8:51 PM GMT
    You are doing triceps exercises, aren't you?
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    Jun 01, 2013 9:32 PM GMT
    Mine are stubborn, too.

    They're better now. I do them once a week 5-6 exercises, 5-6 sets of 6 reps max. If I do more than 6 reps, the wt is too easy. Fewer than 4 reps, the wt is too hard.

    I also do pushups 3x/wk with the goal of getting 36 continuous pushups. I'm at 21 continuous now. I'm trying to break thru a plateau.

    You're not the only one.
  • Posted by a hidden member.
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    Jun 01, 2013 9:34 PM GMT
    Study hypertrophy and what gives size versus strength.

    I'm afraid you've gotten some bad advice here.

    Good luck!
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    Jun 01, 2013 10:30 PM GMT
    Part of the muscle build for arms comes from bench pressing. Do you do that? Arm curls will only bulk up to a certain extent. Lower arms virtually never bulk up unless you have big bones.
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    Jun 01, 2013 10:51 PM GMT
    From talking to people at the gym, everyone seems to concur that people have different muscles that give them a problem. My chest grows easily, my biceps don't. (You can see me in my profile desperately trying to make a bicep!)
    Sometimes you need better training advice, sometimes it's genetic.
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    Jun 02, 2013 7:09 AM GMT
    bradomo saidPart of the muscle build for arms comes from bench pressing. Do you do that? Arm curls will only bulk up to a certain extent. Lower arms virtually never bulk up unless you have big bones.


    2/3 of the lean muscle mass in your upper arm is from triceps, yes.

    Understanding how to develop that sarcoplasmic hypertrophy is easily researched.
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    Jun 07, 2013 12:48 AM GMT
    Try hitting them 2x a week, One day being an arm priority day (where you work them first) and the other being after an upperbody workout. Go for the pump, and use fat grips and gripers, weak grip=weak curls/chins=small bicepts. Use narrow grip chins, Barbell curls, Incline curls for bis. 2 board narrow grip press, full ROM upright dips, Decline skull crushers, overhead extensions for tris. 6 sets for tris, 4 for bis (not counting warm ups). This is assuming that you have solid base from using basic compound lifts, If not just focus more on Deads, squat, overhead press, rows, and you'll grow.