Can't get my arms to grow!

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    Apr 17, 2010 9:37 PM GMT
    so right now i have been doing a bulking stage doing like 3 sets with 6 reps and doing 4 different bicep and tricep exercises. other muscles have grown but my arms do not respond to anything! i've tried more reps with lighter weights as well. I'm wondering if my muscles have just got used to lifting heavy and few reps? should i go back to lighter weights and high reps again? I think i'm just not one of those genetically blessed people whose arms can get big. Overall I just want to put some mass on my arms so if anyone has any pointers i'd like to hear.
  • calibro

    Posts: 8888

    Apr 18, 2010 12:24 AM GMT
    since chucky isn't here, i'll step in... eat more!
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    Apr 18, 2010 12:25 AM GMT
    MJ2040 saidso right now i have been doing a bulking stage doing like 3 sets with 6 reps and doing 4 different bicep and tricep exercises. other muscles have grown but my arms do not respond to anything! i've tried more reps with lighter weights as well. I'm wondering if my muscles have just got used to lifting heavy and few reps? should i go back to lighter weights and high reps again? I think i'm just not one of those genetically blessed people whose arms can get big. Overall I just want to put some mass on my arms so if anyone has any pointers i'd like to hear.


    Join the club


    CHUCKY!!!!! HELP!!!!!!!
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    Apr 18, 2010 12:30 AM GMT
    Just pick SOMETHING and stick with it for at least 60 or 90 days. Don't do anything different until that time has passed. Then pick something else and stick with THAT for 60 or 90 days. And repeat.

    There are a million ways to skin a cat, as they say.

    Tip #1 - ignore ANYBODY who says that "this" or "that" way is the only way to do things.

    Tip #2 - what works best for me (and I have damn nice arms) is to lift heavy as possible (using good form) with 8 to 10 reps (6 if going to failure is OK) and NOT doing direct bi's or tri's work more than once a week.

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    Apr 18, 2010 2:00 AM GMT
    thanks , yeah i'm goin heavy as i can with good form, i usually do 6 reps. i only work bi's and tri's once a week as well.
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    Apr 18, 2010 2:42 AM GMT
    I see no arm measurements in your profile.
    You could be getting bigger very slowly; but if you don't measure, you won't notice for a long time.
  • Posted by a hidden member.
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    Apr 18, 2010 2:45 AM GMT
    Chuck says lift no more than 30 lbs per arm and do six sets of up to 20 reps. To quote: "Pump the living shit outta those fuckers!"
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    Apr 18, 2010 3:29 AM GMT
    am i missing something who is chucky?
  • BeingThePhoen...

    Posts: 1157

    Apr 18, 2010 3:36 AM GMT
    MJ2040 saidam i missing something who is chucky?
    Don't worry, you'll meet him. Just remember, whatever your problem is, "EAT" is the answer...lol. icon_biggrin.gif
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    Apr 18, 2010 3:49 AM GMT
    yeah i have been eating more lately. i think i've added like a thousand more calories a day. but eating healthy calories. i've been drinking alot more milk throughout the day as well. i'mnot working at the moment so i have been tryig to eat like every 2 to 3 hrs so i have like 6 meals a day. i swear i only gain weight in my stomach though, ugh! i'm still confused by chuck? i guess i have to wait...
  • Posted by a hidden member.
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    Apr 18, 2010 4:02 AM GMT
    LOL. Golly...I'm famous.

    Study up on sarcoplasmic hypertrophy.

    Logan / flex89 has lived with me for two years..

    Oh, yeah...I'm 5'5" and 210# (You can google on me. My full name is in my profile.). I'm not 230 any more. I have 19 inch arms. Flex89 is 21 and has 18.5 inch arms...and is 5'8", and 220#.

    We train from a scientific method.

    Do your research; do what works for you; science supports.
  • BeingThePhoen...

    Posts: 1157

    Apr 18, 2010 5:12 AM GMT
    chuckystud saidLOL. Golly...I'm famous.

    Study up on sarcoplasmic hypertrophy.

    Logan / flex89 has lived with me for two years..

    Oh, yeah...I'm 5'5" and 210# (You can google on me. My full name is in my profile.). I'm not 230 any more. I have 19 inch arms. Flex89 is 21 and has 18.5 inch arms...and is 5'8", and 220#.

    We train from a scientific method.

    Do your research; do what works for you; science supports.

    You didn't tell him to eat. Are you really gonna let the new guy miss out like that? Come on Chucky, say it.icon_wink.gif
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    Apr 18, 2010 4:47 PM GMT
    Without adequate calories you cannot have a plan for success. If you fail to have enough calories, enough protein, enough rest, or train improperly, you will fail. Calories are the single biggest consideration of athletic performance for most folks...PERIOD.
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    Apr 18, 2010 9:08 PM GMT
    so flex 89 you are saying to do 6 sets of 20 reps? how many different exercises 3 or 4? should you do this for triceps as well? and no weight over 30 lbs? i just thought you had to go as heavy with good form to grow? thanks for all the tips guys!
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    Apr 18, 2010 11:13 PM GMT
    Somebody hasn't been listening. Do YOUR research. Do what works for YOU.
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    Apr 19, 2010 12:10 AM GMT
    MJ2040 saidso right now i have been doing a bulking stage doing like 3 sets with 6 reps and doing 4 different bicep and tricep exercises. other muscles have grown but my arms do not respond to anything! i've tried more reps with lighter weights as well. I'm wondering if my muscles have just got used to lifting heavy and few reps? should i go back to lighter weights and high reps again? I think i'm just not one of those genetically blessed people whose arms can get big. Overall I just want to put some mass on my arms so if anyone has any pointers i'd like to hear.


    When you are doing only 6 reps, you are gaining strength but little muscle mass. This is why power lifters can be incredibly strong without being as muscular as a bodybuilder. Strength is a neurological adaption. There are more muscles fibers being recruited. When you train with medium reps (6-12), the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength.

    When building the arms many people ignore the triceps and concentrate on the biceps since it is an ego muscle. Sixty percent of the upper arms mass is due to the triceps and only forty percent to the biceps.

    If you are interested in workouts, here is a link to an article by Hugo Rivera ( I usually like his recommendations).
    http://www.bodybuilding.com/fun/hugo28.htm

    From personal experience, I found that weight bearing exercises like push ups and chin ups (palms facing you) help with arm size.
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    Apr 20, 2010 1:06 AM GMT
    I suggest picking 3 different bicep excercises and doing pyrmids with them...5 sets for each excercise.

    1st set 12 reps....start at reduced weight than you normally do than bump up on 2nd and 3rd set and then reduce on 4th and 5th
    2nd set 9 reps
    3rd set 6 reps
    4th set 9 reps
    5th set 12 reps


    Work your tris....IMO, tris are what makes the arms look good, not the bis, too many people focus on bis as the end all be all for gaining size so pick out a few tricep excercise...you will need more than 6 reps though, Im not a big fan of heavy weight/low reps type stuff for guys who are in the beginner phase of trying to put on muscle.

    But as Chucky said, doing what works best for you. You have to experiment
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    Apr 20, 2010 1:23 AM GMT
    There's more than one way to get your arms to grow, as this comic strip about "bogans" shows (Aussie/NZ slang for lower class losers, somewhat akin to US red-necks):

    image_preview