Thread: Arms lagging behind

focus on heavy compound pressing exercises. remember the triceps is 2/3 of the upper arm when properly developed. to stimulate hypertrophy you generally need to use loads close to 80-85% of the 1RM and use a time under tension (TUT) of 45-60 seconds per set. heavy eccentric training is what truly build big muscles so focus on the negative portion of the lift when the target muscle(s) are being actively lengthened under load.

if you are seeing gains in muscle in other parts of the body and not in others that basically tells you that your caloric intake and/or macros are sufficient for anabolism so the problem then lies in your training and/or recovery period.

Originally Posted by LAM

focus on heavy compound pressing exercises. remember the triceps is 2/3 of the upper arm when properly developed. to stimulate hypertrophy you generally need to use loads close to 80-85% of the 1RM and use a time under tension (TUT) of 45-60 seconds per set. heavy eccentric training is what truly build big muscles so focus on the negative portion of the lift when the target muscle(s) are being actively lengthened under load.

if you are seeing gains in muscle in other parts of the body and not in others that basically tells you that your caloric intake and/or macros are sufficient for anabolism so the problem then lies in your training and/or recovery period.

Good post.

Originally Posted by gtbmed

Good post.

Agreed!

my friend has this 'probmlem'
gonna show him this thread.

If you have long arms, it might just take a bit longer to fill in. Seems like LAM covered everything else pretty completely. In the beginning it is common for some muscles to lag behind a bit. If you are training properly, it should even out with time.

Originally Posted by MDR

If you have long arms, it might just take a bit longer to fill in. Seems like LAM covered everything else pretty completely. In the beginning it is common for some muscles to lag behind a bit. If you are training properly, it should even out with time.

werd, I got long limbs . . dont seem to have a problem filling out the wheels, but arms could be bigger . . esp. tris

Originally Posted by theCaptn'

werd, I got long limbs . . dont seem to have a problem filling out the wheels, but arms could be bigger . . esp. tris

I have long arms and shorter legs. Helps with deadlifting, but my arms took awhile to fill out when I was younger.

You may also be doing too much.

I'm 6ft 1 and do only 2 exercises for tris and 2 for bis. Tricep dips worked for me and i followed them up with an extension movement for the inner head. Right now that is dumbell overhead extensions.

Bis i like reverse grip pulldowns with grip spacing from 6in to little fingers touching each other. Do them strict with no leaning back. After that i do some sort of curls.

Hit 2 exercises hard and you shouldn't be able to do too much more. Plus they have to recover before you hit chest and back again.

yes its nice i try to do it because i am 5.8 height and want to increase my height. i try to it maybe i will increase

Originally Posted by rookie325

Hey guys, I'm currently on a 4 day push pull split I got from someone here, and am seeing good results with it. I'm tall, 6 ft 2, and have long arms, and just cant seem to get the muscle growth on my arms that I'm getting in back, chest shoulders. Any advice?

Don't worry too much about the arms.Concentrate on big compound movements.The arms will catch up when you gain more weight.