Having trouble with arms growing

  • evchado32

    Posts: 10

    Nov 23, 2014 4:37 PM GMT
    Hey, so I've been lifting for a while now and while my arms have grown a little, they haven't made much progress and i still cannot lift more than when I started. I have really tiny arms, I got really sick in high school because of a gluten allergy and lost around 30 pounds. After gaining it all back and more in college from lifting and taking a weight gainer, I have definitely improved my body and stuff, and every other body part has grown, but my arms. I don't know if I'm undertraining or overtraining, but does anyone have any good exercise routines for arms(bi's and tri's.) My workout is a 5 day split and I work arms once a week as well as every other body part once a week. Thank you for all the help!
  • Posted by a hidden member.
    Log in to view his profile

    Nov 24, 2014 7:20 PM GMT
    Flex harder and they'll look bigger. icon_razz.gif
  • dtbro

    Posts: 8

    Nov 24, 2014 8:39 PM GMT
    I used to have good experience when I was doing curls and overhead extensions every other day. After doing a week split for a year or so I feel like I wasn't growing as much. I'm trying out hypertrophic specific training right now. Working everything out every other day or so again. Especially doing low weight high reps stuff for biceps which felt especially stagnant. It feels good. definitely too soon to say whether it's working or not.

    My experience... Good look to you! Listen to your body!

  • Nov 25, 2014 2:53 AM GMT
    evchado32 saidHey, so I've been lifting for a while now and while my arms have grown a little, they haven't made much progress and i still cannot lift more than when I started. I have really tiny arms, I got really sick in high school because of a gluten allergy and lost around 30 pounds. After gaining it all back and more in college from lifting and taking a weight gainer, I have definitely improved my body and stuff, and every other body part has grown, but my arms. I don't know if I'm undertraining or overtraining, but does anyone have any good exercise routines for arms(bi's and tri's.) My workout is a 5 day split and I work arms once a week as well as every other body part once a week. Thank you for all the help!



    do you use training systems like super set or giant sets?
    my initial though is that perhaps you have plateaued in arm gains
    or maybe you are not doing the exercise correctly and not working the full movement or letting another muscle take its place unintentionally.
    also recovery is good like good sleep and active recovery
  • Posted by a hidden member.
    Log in to view his profile

    Nov 25, 2014 12:16 PM GMT
    Do you do enough compound movements like Deadlift, pull-ups etc? I have seen deadlifts helping in the growth of my forearms. Also, try to dedicate a single day to your arms.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 06, 2014 8:41 PM GMT
    If you are doing the same thing consistently and not seeing results, then it is time to mix things up. Take a good look at your form and your diet. I would make sure you have proper form down, then consider adding more weight. Make sure you are isolating the muscle and hitting it from slightly different angles (using a variety of grips, supinated and pronated grips, turning the arms in as you curl). Dedicate a day to your arms, but don't overtrain, either.
  • mybud

    Posts: 11837

    Dec 07, 2014 3:35 AM GMT
    Push ups are under rated, try doing a set of 50 every other day..Pull ups, low and controlled work the arms well. Consider creatine 5 grams (1 teaspoon) daily...If you do the creatine, drink at leat 10- 8 ounce glasses of water a day, to avoid dehydration. Good Luck.
  • jjguy05

    Posts: 459

    Dec 12, 2014 6:12 PM GMT
    evchado32 saidHey, so I've been lifting for a while now...


    What's "a while"? You're only 19.

    evchado32 said...and while my arms have grown a little, they haven't made much progress...



    Well, if they've grown a little, they are indeed making progress.

    We can't realy give you advice if we don't know what you're already doing to grow. What your lifting routine looks like, and what you're eating and how much. You can't rely entirely on weight gainer, btw, which is basically whey protein and sugar, and should only be taken immediately before and immediately after lifting. Have normal food at other times of the day, and regular protein (like casein), and eat A LOT.


    evchado32 said
    ...and i still cannot lift more than when I started.


    At your stage, you should be progressing quickly on strength. Are you pushing yourself? Are you doing rep ranges that are optimal for muscle growth? Do you fail within that target rep range (good)? What lifts to do you do, and how long have you been doing them? Do you lift at the best time of day? (Most guys find their energy levels are best around afternoon to early evening, not at 6am). Are you eating enough? Are you getting carbs as well as protein? Do you take your weight gainer at the right time (immediately post lifting)? Do you take a pre-workout that includes creatine and caffeine? Do you do cardio before lifting (bad)? Do you engage in exercises or sports that will counteract muscle growth (soccer, basketball, jogging)? Feel free to message me if you want, or we can talk about it right here.

    Looking at your pictures, your arms don't look out-of-proportion with the rest of your body. My hunch is that you haven't been lifting long and/or don't eat as much as you should, and you're expecting to grow unrealistically fast. I could be wrong, but again, it's impossible to figure out without knowing what you're currently doing to grow.
  • UFJocknerd

    Posts: 392

    Dec 12, 2014 9:39 PM GMT
    evchado32 saidHey, so I've been lifting for a while now and while my arms have grown a little, they haven't made much progress and i still cannot lift more than when I started. I have really tiny arms, I got really sick in high school because of a gluten allergy and lost around 30 pounds. After gaining it all back and more in college from lifting and taking a weight gainer, I have definitely improved my body and stuff, and every other body part has grown, but my arms. I don't know if I'm undertraining or overtraining, but does anyone have any good exercise routines for arms(bi's and tri's.) My workout is a 5 day split and I work arms once a week as well as every other body part once a week. Thank you for all the help!


    I had 18 inch arms without having done an "arm day" in 4 years. Focusing really hard on your arms is pretty overrated IMO. You get great arm workouts from chest, shoulder, and back lifts.

    You didn't post your arm workout--what's it like? Keep in mind most of your arm is tricep, not bicep, so doing a lot of curls isn't going to add a lot. Whatever lifts you're doing, make sure you're keeping the form tight and slow--way too often I see people at the gym swing & fling on concentric and then drop the weight on eccentric. They're swinging their 70s while I'm standing next to them curling 40s at a crawl, and they wonder why my arms are bigger. icon_wink.gif
  • jjguy05

    Posts: 459

    Dec 16, 2014 7:31 AM GMT
    UFJocknerd said

    I had 18 inch arms without having done an "arm day" in 4 years. Focusing really hard on your arms is pretty overrated IMO. You get great arm workouts from chest, shoulder, and back lifts.


    That depends on the guy and his genes. A lot of guys need arm-specific work...like me.

    The OP, however, is just starting out. I agree he needs to do heavy compound lifts, and chances are he's not doing enough of them, a mistake many newbies make.

    UFJocknerd said
    You didn't post your arm workout--what's it like? Keep in mind most of your arm is tricep, not bicep, so doing a lot of curls isn't going to add a lot. Whatever lifts you're doing, make sure you're keeping the form tight and slow--way too often I see people at the gym swing & fling on concentric and then drop the weight on eccentric. They're swinging their 70s while I'm standing next to them curling 40s at a crawl, and they wonder why my arms are bigger. icon_wink.gif


    Agreed. The only thing I would change is that, I think a better way to describe a proper rep would be "controlled" rather than "slow". Because you don't wanna go too slow. Otherwise, I agree with you, and this could very well be another thing that the OP is doing wrong.