Arms won't grow
- Thread starter AM999
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What part(s) of your arms?
My entire arm biceps, triceps and forearms. My triceps are ok, but by no means big. Biceps i think i have really bad genetics for and forearms aswell. Could it be my arms are holding the least fat compared to all my other body parts, so they don't look as full?
Arms shouldn't hold too much fat, particularly forearms. They ARE hard to develop for alot of guys, particularly bi's and forearms.
For bi's one of my favorites is to sit in a reclined adjustable bench and with very good form do dumbbell curls, keeping my elbows pinned close to my side.
I rely on gripping barbells for heavy pulls primarily for forearm, but there are certainly ideas there as well.
Most important, vary your routine and just work harder on stubborn areas.
For bi's one of my favorites is to sit in a reclined adjustable bench and with very good form do dumbbell curls, keeping my elbows pinned close to my side.
I rely on gripping barbells for heavy pulls primarily for forearm, but there are certainly ideas there as well.
Most important, vary your routine and just work harder on stubborn areas.
Genetics are a bitch for sure, plays a huge roll.....like you mentioned you don't have a day dedicated to arms, I would add a day for sure!
Do concentrations with dumbbells...hammer curls...preacher curls(straight bar)
seated cable pulls...and tris..do a bunch of behind the head work, it stretches and elongates the muscle for added growth
It really changes everytime i go, it's never really a set workout. This has worked very well for all my other body parts, but arms obviously it hasn't worked.
Arms are usually 6-8 sets triceps when going really heavy and more when going light. Biceps are usually 4-7 sets, I've started adding in more volume, heavy forearm and bicep supersets.
Usually i do Push/Pull/Legs
Body part growth has a lot to do with genetics, but there are definitely ways to make things grow that are stubborn. I think you shit hit a lot more compound movements. I feel that you get much more arm growth out of things like heavy rows, heavy presses, weighted dips and weighted pull-ups than about anything.
I consider curls, push downs, etc as accessory work and nothing more. I feel the real thickness and size comes from the heavy lifts, so I stick to those more than anything. Just my own experience and opinion on the matter
I consider curls, push downs, etc as accessory work and nothing more. I feel the real thickness and size comes from the heavy lifts, so I stick to those more than anything. Just my own experience and opinion on the matter
Rick how often do you directly train arms? And how many sets do you usually do?
My training is a bit unorthodox. I do an upper body, lower body split three days per week so every other workout session I do arms along with the rest of upper body. My training is high intensity low volume and I do just one rest, paused working set to failure for each body part which does include arms.
Yeah I'll just have to work hard on em. Like my legs grow like weeds, literally i have to do nothing and they'll grow, the same goes for my chest.
Ya man, we all have our areas we have to hit harder than others. It's funny you mention those areas because those are my weakest areas. Quads and chest I have to work twice as hard and they are still behind everything else.
My arms, back, calves and shoulders grow like crazy
MarkD
Active member
I agree with what Rick said. I train different from him but still use compound movements and have a staggered arm day. Chest/Shoulders, Legs, Arms, Legs/Back and one full body kettlebell/pad hitting day. I train legs twice a week because I have non dominant quads and need the extra work. Try more compound movements and on Arm day use supersets.
Thanks will do.
Better Command them bitches to Grow!!!! Arrrrggggghhhhh!!!!!
Just kidding lol...couldn't help myself.
44's recipe for guns that get buns:
Heavy ass'd Hammer Curls--- heavy, not what you think is heavy, but that PLUS 10 pounds 4-5 sets
Barbell Curls--- elongate that head 4-5 sets
Iso Curls--- heavy DB iso's 4-5 sets
Dual DB iso's to failure 4 sets
If your arms aren't growing... it's your fault. No matter what you say, or think YOU ARE NOT PUSHING THEM TO GROW.
Thanks mate.
T
teku135
Guest
SUPER SET 1 SPIDER CURL 12x4 with heavy straight bar
Alternating db curls 24 ( 12 each arm) heavy
SUPERSET 2 preacher curl machine 12x4 heavy
reverse barbel curl with the curved bar , you ca go lighter on this
SUPERSET 3 cable curls with straight bar 4x15 u can go a little lighter
cable tricep pushdown with straight bar 4x15 heavy.
SUPERSET 4 skull crushers 12x4 medium weight curved bar
close grip press with same bar as skull crushers 4x12
SUPERSET 5 overhead cable curls 20x5 light weight
tricep dumbel extention laying down ( like skull crusher, but with dumbells) 5x12
try this and let me know how it went
Alternating db curls 24 ( 12 each arm) heavy
SUPERSET 2 preacher curl machine 12x4 heavy
reverse barbel curl with the curved bar , you ca go lighter on this
SUPERSET 3 cable curls with straight bar 4x15 u can go a little lighter
cable tricep pushdown with straight bar 4x15 heavy.
SUPERSET 4 skull crushers 12x4 medium weight curved bar
close grip press with same bar as skull crushers 4x12
SUPERSET 5 overhead cable curls 20x5 light weight
tricep dumbel extention laying down ( like skull crusher, but with dumbells) 5x12
try this and let me know how it went
SUPER SET 1 SPIDER CURL 12x4 with heavy straight bar
Alternating db curls 24 ( 12 each arm) heavy
SUPERSET 2 preacher curl machine 12x4 heavy
reverse barbel curl with the curved bar , you ca go lighter on this
SUPERSET 3 cable curls with straight bar 4x15 u can go a little lighter
cable tricep pushdown with straight bar 4x15 heavy.
SUPERSET 4 skull crushers 12x4 medium weight curved bar
close grip press with same bar as skull crushers 4x12
SUPERSET 5 overhead cable curls 20x5 light weight
tricep dumbel extention laying down ( like skull crusher, but with dumbells) 5x12
try this and let me know how it went
When I had the chance to pick Jay Cutler's brain he said the key to growth was volume. The weight must present a challenge to complete all the sets and 12 reps is optimal. Not 12 reps with energy left to have done 15, but heavy enough that 12 reps was all you had in you for that set. There is no casual in growth. Either you grow, or you... what's that word women use? Tone.
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