My Arms Refuse To Grow

[HowHigh]

Do you measure? I thought my arms were staying the same until I started measuring once a week.

[Gooseneck]

I agree with Maurer, lower the volume some but keep the intensity up.

[copperman]

Originally Posted by HowHigh

Do you measure? I thought my arms were staying the same until I started measuring once a week.

Yea, i measure them, thats how i know they are the same size... I honestly thought the last time I measured they would be bigger, but they werent.

[copperman]

Originally Posted by a_welch503

Copperman, I think I've found the problem. Although from the pic I saw that your arms are way bigger than mine (I'd be proud to have 'em) - so perhaps you know something I have no idea about. You are doing 22 sets for biceps and 14 sets for triceps each week plus the back work which hits the biceps pretty hard, chest work which is unavoidably going to hit the triceps too. Man, that's a lot of work - the hulk would have a hard time fully recovering from it. It looks to me like it's too much. Why not do 6-9 heavy sets for each instead (not counting warmups)? For example BB curls, French press, DB curls, pushdowns (all done on your arm day - toss the rest for now. From what you have to work with already - that amount of work would probably change you from beastly to monstrous in a couple of months. Hey, if you aren't opposed to trying an idea from someone smaller than you - give it a shot...I'll bet you'll be pleased with what happens. Either way, best of luck finding the best way for your body to make them grow huge.:

Until about three weeks ago I had been doing arms only once a week, not working them nearly as hard. It seems my body responds better to volume and intensity... I am beginning to think my arm problem is genetic. I guess it is time to start thinking about alternative way to make them grow

[.V.]

Work them just as hard - even harder - just less often with less reps, less sets, less exercises. Pick your favorites and put everything you've got into them - doing them as heavy as you can manage for a maximum of 6 reps. If that doesn't work for you, maybe you are one of these guys who just gets stronger from heavy weights and not bigger. I knew a guy once who only did 5lb dumbell curls - for 2-3 hours every night while watching TV. He had huge biceps, no triceps, and fat everywhere else...but those biceps really responded to the low weight/high volume. Odd huh? But each body is different.

[cursor]

Originally Posted by a_welch503

I knew a guy once who only did 5lb dumbell curls - for 2-3 hours every night while watching TV. He had huge biceps, no triceps

But imaging the results if he were to alternate those biceps exercises with taxing triceps exercises ... and follow a quality nutrition plan.

[.V.]

Originally Posted by cursor

But imaging the results if he were to alternate thos biceps exercises with taxing triceps exercises ... and follow a quality nutrition plan.

No doubt about that cursor. Likely then I wouldn't be saying "knew" and "had". He's kind of dead now. The nutrition plan was basically beer and pizza. But he had some huge biceps - with low weight and high volume. Some cardio would have probably done him some good too.

[LiftGirl]

Originally Posted by a_welch503

No doubt about that cursor. Likely then I wouldn't be saying "knew" and "had". He's kind of dead now. The nutrition plan was basically beer and pizza. But he had some huge biceps - with low weight and high volume. Some cardio would have probably done him some good too.

Kind of dead? Did you try taking him to Miracle Max?

Originally Posted by LiftGirl

Kind of dead? Did you try taking him to Miracle Max?

Great movie!!!

[.V.]

hahaha...funny, I'd forgotten about that one. Yep, he's moved on from kind of dead, to mostly dead, to all dead.

But he sure had some big 'ole arms.

[Todd]

Originally Posted by copperman

Every part of my body is constantly improving it seems like... Every part except for my arms... They have been the exact same size for over a year now... I have tried tons of routines, everything... Any advice or suggestions would be welcomed

Eat more quality foods .....most likely than not it is your diet that is holding you back in progress. Has your lean body mass been increasing lately? If not, then this is the problem....might not be getting enough clean calories to promote growth, or it could be you are not getting enough quality protein to promote new growth.

Are you constantly improving on your intensity, lift numbers, etc for biceps? In short, have you been making true progress with your biceps workouts from week to week? Month to month?

[copperman]

Originally Posted by Todd

Eat more quality foods .....most likely than not it is your diet that is holding you back in progress. Has your lean body mass been increasing lately? If not, then this is the problem....might not be getting enough clean calories to promote growth, or it could be you are not getting enough quality protein to promote new growth.

Are you constantly improving on your intensity, lift numbers, etc for biceps? In short, have you been making true progress with your biceps workouts from week to week? Month to month?

I tend to eat pretty well, I keep gaining weight, and my body fat is usually prety consistent around 12 percent. I have noticed some strength gained in my biceps, not anything significant, but the progress is there. It had been 4 months since I measured my arms, and the strength gains were there, so I was excited for the new measurement, but nothing.

[Aikawa]

Have you tried drop sets? I found they're really good for breaking plateaus. I usually do them with dumbell curls and tricep pulldowns. A real good hurt and burn