Thread: Body growing, Arms not.

Skullcrushers, concentration curls?

also this may sound stupid, but how many differnt ways are you doing your pull ups? because thier are a few more ways to grip the bar that really hit your arms a bit harder then just your regular palm facing you and palm facing away, try grabbing the bar sideways so you are under the bar and you pull yourself up but your ear touchs the bar every time and then switch to your other side, idk if you understand that or not, but i feel that pull up in my bi's quite a bit. also alternate your hands so one palm is facing you and one palm is facing away. confusing i know but they are sound workouts, a navy seal taught me those pull ups in iraq and i did 6 differnt ways 10 times each and man my arms were stiff the next day

Funny.
Everything grows for me but my chest

What do you do for chest ?

My Routine encase you want to look and maybe take anything on board...

Monday:
Squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
glute ham raise 2 x 10-20reps
oblique crunch 2 x 10
Calves Raise 2 x 10
heavy abs 2 x 20
Hanging Crunch 3 x 5

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Incline Bench 2 x 5
flat bench hammer grip db press 2 x 12 reps
tricep push downs 1-2 x 100reps.
Skull Crushers 3x5
db side laterals 2 x 10reps
db front raises 2 x 10reps
Standing Military Press 3 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 8
Standing wide grip curls 2 x 12 reps
hammer curls or reverse curls 2 x 12reps
heavy abs 2 x 20reps

Saturday
Barbell Shrug 2 x 10
Reverse Barbell shrug 1 x 10
Behind The Back Wrist Curl 2 x 10
Wrist Roller x 3

All done a few Kg short of max.

Post your whole routine.

You don't need more volume, if you can't stimulate a muscle to grow in <10 sets, then you're not working hard enough.

On the other hand may just be your genetics, my arms grow like weeds but my chest is sssoooooo slow to grow.

^^^ this x 2 Cant grow my chest either

I love giving arms their own day at the gym and try to give them 2 days rest after words. That would mean no chest, delt, or back work untill the 3rd day, and even then id either hit back because biceps usually recuperate faster and only get secondary work from when doin rows, or legs and give arms one more day of rest. I got a lot of that knowledge from Mike Mattarazo, a badass guido ifbb pro from the 90's.

Prioritization is key in your case. Do your chest and delts in one workout, or Chest and back in one workout, or something like that to consolidate as many parts. Think of it as upkeep for those groups as your specialize your guns bro.

Originally Posted by blazeftp

Funny.
Everything grows for me but my chest

What do you do for chest ?

My Routine encase you want to look and maybe take anything on board...

Monday:
Squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
glute ham raise 2 x 10-20reps
oblique crunch 2 x 10
Calves Raise 2 x 10
heavy abs 2 x 20
Hanging Crunch 3 x 5

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Incline Bench 2 x 5
flat bench hammer grip db press 2 x 12 reps
tricep push downs 1-2 x 100reps.
Skull Crushers 3x5
db side laterals 2 x 10reps
db front raises 2 x 10reps
Standing Military Press 3 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 8
Standing wide grip curls 2 x 12 reps
hammer curls or reverse curls 2 x 12reps
heavy abs 2 x 20reps

Saturday
Barbell Shrug 2 x 10
Reverse Barbell shrug 1 x 10
Behind The Back Wrist Curl 2 x 10
Wrist Roller x 3

All done a few Kg short of max.

Ok for Chest I use this. Everything as heavy as possible for these reps
Incline DB 4sets X8-12 reps
Flat BB 3sets X 8-12 reps
Incline Hammer press 3 set X 8-12 reps
Weighted dips with chin on chest 4 X as many reps as possible wit weight
Incline DB Flyes 4 set X 12X 15 reps with DB pullovers supersetted

Are you going up in weight on arm exercises as you up the weight on everything else? That helped for me. I started upping the weight just like everything else, 5lb. per week when possible (about every two weeks). Maybe u r not as dumb as me tho and already do this.

Originally Posted by GymRat707

I've put on 12 pounds in under 4 weeks. Problem is, my arms don't seem to be getting much bigger like the rest of my body.

I hit chest/tri
Back/bi

I hit in the 8-10, 7-8, 4-5 (meaning I do 3 sets)

However, I'm thinking of switching it up and going for higher reps. I usually do 3-4 things per muscle group, maybe I need to do more.

If anyone can throw in some great routines for arms that would be awesome. I usually try to switch it up whenever I hit the gym, besides hitting the big exercises for arms (pull-ups, close grip, curls, tri-pulldown,dips)

Someone please help a brother out, it's annoying me to death.

You have to remember triceps are a major part of arm size. I would do this
Do all of these with 8-15 reps unless specified. 4 sets for everything. Hit them hard. I always switch excercises so this is just sample you could follow for a few weeks to see. I drink a creatine drink intraworkout. You should be pumped up with the supersets. Next week run the tricep excercises first then the biceps.


DB hammer curls supersetted with rope pushdowns
DB Incline supinated curls supersetted with incline skull crushers
BB curls heavy 6-8 reps supersetted with close grip bench
Preacher curl with flat side supersetted with DB over head singlextensions

Originally Posted by TGB1987

Ok for Chest I use this. Everything as heavy as possible for these reps
Incline DB 4sets X8-12 reps
Flat BB 3sets X 8-12 reps
Incline Hammer press 3 set X 8-12 reps
Weighted dips with chin on chest 4 X as many reps as possible wit weight
Incline DB Flyes 4 set X 12X 15 reps with DB pullovers supersetted

LOL. thats exactly my chest routine except incline hammer press. sometimes ill alternate db flyes for cables.

Originally Posted by GymRat707

I've put on 12 pounds in under 4 weeks. Problem is, my arms don't seem to be getting much bigger like the rest of my body.

I hit chest/tri
Back/bi

I hit in the 8-10, 7-8, 4-5 (meaning I do 3 sets)

However, I'm thinking of switching it up and going for higher reps. I usually do 3-4 things per muscle group, maybe I need to do more.

If anyone can throw in some great routines for arms that would be awesome. I usually try to switch it up whenever I hit the gym, besides hitting the big exercises for arms (pull-ups, close grip, curls, tri-pulldown,dips)

Someone please help a brother out, it's annoying me to death.

I have the exact opposite problem. I have to watch my arm training b/c they will get out of ridiculously out of proportion.

I would suggest hitting your bi's and tri's on separate days than your back/chest workouts. They are already being worked to some degree when you perform movements for chest and back, so in effect, you will be working them 2x per week.

Also, I hope you are doing deadlifts, as believe it or not, they will make your arms bigger.

Originally Posted by TGB1987

You have to remember triceps are a major part of arm size.

Yes, your tri's are approx 2/3 of your arm size.

Originally Posted by blazeftp

Funny.
Everything grows for me but my chest

What do you do for chest ?

My Routine encase you want to look and maybe take anything on board...

Monday:
Squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
glute ham raise 2 x 10-20reps
oblique crunch 2 x 10
Calves Raise 2 x 10
heavy abs 2 x 20
Hanging Crunch 3 x 5

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Incline Bench 2 x 5
flat bench hammer grip db press 2 x 12 reps
tricep push downs 1-2 x 100reps.
Skull Crushers 3x5
db side laterals 2 x 10reps
db front raises 2 x 10reps
Standing Military Press 3 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 8
Standing wide grip curls 2 x 12 reps
hammer curls or reverse curls 2 x 12reps
heavy abs 2 x 20reps

Saturday
Barbell Shrug 2 x 10
Reverse Barbell shrug 1 x 10
Behind The Back Wrist Curl 2 x 10
Wrist Roller x 3

All done a few Kg short of max.

I've changed things up and started doing super-sets.

low reps heavy weight then immediately lower weight and high reps until failure.

The higher reps, instead of a specific number of reps I will use time.

Do reps for 60s, next set 45s, next set 30s.

Anything that will cause the muscle to eventually go to failure. I've been doing it with every muscle group, even my back exercises.

It has helped me. it's better for increasing your strenght. I haven't noticed a lot of mass from this but being able to lift heavier can lead to building more mass.

Just gotta find something that works for you. this seems to be helping me.

maybe you just need to stop using all those colored dumbells the females use and pick up a dumbell with double digits.

Originally Posted by Hench

Post your whole routine.

You don't need more volume, if you can't stimulate a muscle to grow in <10 sets, then you're not working hard enough.

On the other hand may just be your genetics, my arms grow like weeds but my chest is sssoooooo slow to grow.

This is what you need to do. Doing a different routine isn't necessarily going to lead to your arms getting bigger. If it were my guess off of the top of my head I would say you're over training your arms.

It's impossible to tell until you post up your entire routine.

Originally Posted by TGB1987

Ok for Chest I use this. Everything as heavy as possible for these reps
Incline DB 4sets X8-12 reps
Flat BB 3sets X 8-12 reps
Incline Hammer press 3 set X 8-12 reps
Weighted dips with chin on chest 4 X as many reps as possible wit weight
Incline DB Flyes 4 set X 12X 15 reps with DB pullovers supersetted

Originally Posted by ROID

I've changed things up and started doing super-sets.

low reps heavy weight then immediately lower weight and high reps until failure.

The higher reps, instead of a specific number of reps I will use time.

Do reps for 60s, next set 45s, next set 30s.

Anything that will cause the muscle to eventually go to failure. I've been doing it with every muscle group, even my back exercises.

It has helped me. it's better for increasing your strenght. I haven't noticed a lot of mass from this but being able to lift heavier can lead to building more mass.

Just gotta find something that works for you. this seems to be helping me.

maybe you just need to stop using all those colored dumbells the females use and pick up a dumbell with double digits.

Thanks for the input guys.
Going to be switching up my routine pretty soon.
will take this advice on board.

Hope you can get your situation sorted GymRat707

Originally Posted by GymRat707

I've put on 12 pounds in under 4 weeks. Problem is, my arms don't seem to be getting much bigger like the rest of my body.

I hit chest/tri
Back/bi

I hit in the 8-10, 7-8, 4-5 (meaning I do 3 sets)

However, I'm thinking of switching it up and going for higher reps. I usually do 3-4 things per muscle group, maybe I need to do more.

If anyone can throw in some great routines for arms that would be awesome. I usually try to switch it up whenever I hit the gym, besides hitting the big exercises for arms (pull-ups, close grip, curls, tri-pulldown,dips)

Someone please help a brother out, it's annoying me to death.

do bi's & tri's on same day. all arm days f#*king love doing that. just did it today as a matter a fact arms blew up like a balloon.

close grips heavy
bb curls heavy
hs tricep press medium
hs preacher curl medium
db tricep ext medium light
db hammer curls medium light
cable rope pull downs light
cable reverse curls light

Squats.............nuff said. Research and then tell me why.

Originally Posted by dg806

Squats.............nuff said. Research and then tell me why.

is it because when you do squats or legs in general that it will releases your own body's natural hormones which could result in the rest of your body to grow more is that where your coming from

Can't see how Squats will make his arms grow ?

Originally Posted by TGB1987

You have to remember triceps are a major part of arm size.

THIS! Most guys don't realize this and concentrate more on biceps. Your arms will grow much larger should you focus more on working your triceps.

Weighted bench dips
Barbell bench press
Reverse grip triceps push-downs
Cable incline triceps extensions
Close grip barbell bench press
Incline barbell triceps extensions
Decline dumbbell triceps extensions


These are just some of the best exercises you can do for your triceps. The best or most effective method is tricep dips with chains, IMHO.


/V

Originally Posted by GymRat707

I've put on 12 pounds in under 4 weeks. Problem is, my arms don't seem to be getting much bigger like the rest of my body.

I hit chest/tri
Back/bi

I hit in the 8-10, 7-8, 4-5 (meaning I do 3 sets)

However, I'm thinking of switching it up and going for higher reps. I usually do 3-4 things per muscle group, maybe I need to do more.

If anyone can throw in some great routines for arms that would be awesome. I usually try to switch it up whenever I hit the gym, besides hitting the big exercises for arms (pull-ups, close grip, curls, tri-pulldown,dips)

Someone please help a brother out, it's annoying me to death.

LOL i have had the same problem to every thing on me grows pretty dam fuckin good but my arms look like they just put a tiny bit of muscle on only. for me my back and shoulder's blow up the most

guess its boils down to genetics! my chest and back are growing way quicker then my arms are, id trade my chest for some arms any day!

you need to dedicate 1 day of only arms, do 5 exercises for bi's, and 5 exercises for tri's and superset all of them. On chest day you can finish you tri's off with 1 exercise only, on back day you can do the same for bi's......hope this helps as i have increased my arm size by atleast 2" doing this...

So the thought is try arms by themselves, up the reps, and sets? I do go up on weight, and I do not what I'm doing. Maybe its just my arms don't grow. My chest/back/shoulders look big, and then there's my arms!

Also, I do sens more time on tris since I do realize they make up most of the arm.

If I don't hit chest/tri, back/bi ill be doing roughly 5 exercises when I just do back one day, chest another. Sound ok? Total change of what I'm used to so it will be nice.

Make a triangle with your hands and keep this grip while doing pushups. Someone can place a 45lb plate on your back. Be sure to keep your upper arms immobile as they should be still while your body lowers and raises during the pushup.

For Biceps, there is another layer of bicep underneath the outer layer. This under layer can be hit best when doing curls with a pronated grip. That is, palms down on an EZ bar while keeping upper arms immobile and at your side during the entire range of motion. This pronated grip and only this pronated grip actually induced much more peak bicep for me than any other bicep exercise.

As mentioned previously by others, remember your triceps make up 2/3 of your arms.

I dont have huge arms but they are 18.25 and i started with 16 about two years ago, what i do is dedicate one day to arms a week, i do 3 bi excercises in the 10-13 rep range and 3 tri excercises in the 10-13 rep range and only do 3 sets each, i use to do more volume but my arms stalled on growth as i backed it off my arms started growing again, thats my free advice

Originally Posted by GymRat707

So the thought is try arms by themselves, up the reps, and sets? I do go up on weight, and I do not what I'm doing. Maybe its just my arms don't grow. My chest/back/shoulders look big, and then there's my arms!

Also, I do sens more time on tris since I do realize they make up most of the arm.

If I don't hit chest/tri, back/bi ill be doing roughly 5 exercises when I just do back one day, chest another. Sound ok? Total change of what I'm used to so it will be nice.

STOP RIGHT HERE. Post up your current routine.

You may be lacking certain exercises which assist your arms, you might be overtraining. Why are you going to just scrap everything you're doing right now instead of taking a step back re-evaluating and making a few adjustments? By starting over you're still not going to addess the underlying issue.

Originally Posted by CT

STOP RIGHT HERE. Post up your current routine.

You may be lacking certain exercises which assist your arms, you might be overtraining. Why are you going to just scrap everything you're doing right now instead of taking a step back re-evaluating and making a few adjustments? By starting over you're still not going to addess the underlying issue.

X2-Can't really help you without the full picture.