My Arms Refuse To Grow

[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

[JMike]

For me the best tricep exercise (at least my favourite) is bench dips. Get two benchs. Put your feet up on one and your hands on the other. So that you kind of make an H where you'r the line between the two. Then lower your body as low as you can, keeping your legs and back straight. Then try with weight plates.

Mike

[maverick]

What does your current split look like? There's a good possibility that you may be overworking your arms. If they don't get adequate time to rest, they aren't going to grow.

[.V.]

Copperman, I may be wrong but wasn't there a pic of you on here a while back? You looked pretty big it that one.

Sadly, for some of us (me for example) there are some body parts that just don't want to grow. My problem areas are the arms, legs, chest, back, and shoulders. Yours is just arms? That's fixable.

Post your entire workout schedule and someone can hlep you find the answer to improvements. Don't forget, like maverick said about overtraining, the arms get it on just about everything you do. Back day is rough on the arms if you are working it right. I like to put my back between the middle and the end of the workout week and my arms near the beginning...with some days off between.

[Gooseneck]

Originally Posted by maverick

What does your current split look like? There's a good possibility that you may be overworking your arms. If they don't get adequate time to rest, they aren't going to grow.

What he said.:

[cursor]

copperman's pic thread.

[.V.]

Originally Posted by cursor

copperman's pic thread.

Yep, just what I thought, a big ole boy.

I would be happy to have those arms.

[copperman]

I appreciate your input guys...

I have tried several different approaches to getting my arms to grow. At first I am sure I was overtraining them. Then I didn't work them at all, except for while doing other movements. Then I only worked them once a week... Here is my current routine...

Monday-Chest only

Tuesday-Back and Biceps

Wednesday-Legs and Lower back

Thursday-Light Chest (Speed Bench) and Shoulders

Friday-Arms

[.V.]

That's arms on Tuesday and Friday. What is the volume like on those days?

[copperman]

I do biceps twice a week, mainly because they don't respond as well as my triceps. Colume on Tuesday is usually lighter than Friday. My body responds better when I work it hard and take a week off every 10-12 weeks

[.V.]

maybe you are overdoing it with them and they aren't recovering well enough? Biceps get hit pretty hard by back work anyway.

What kind of sets/reps/weights do you do. What lifts?




nosey aint I?

[copperman]

Originally Posted by a_welch503

maybe you are overdoing it with them and they aren't recovering well enough? Biceps get hit pretty hard by back work anyway.

What kind of sets/reps/weights do you do. What lifts?




nosey aint I?

Monday Chest---Pyramid up to whatever weight I want to do on bench (i.e. bar x 10-135 x 10-225 x 2-275 x 1-315 x 1-350 x 1-380 x 1) Then 4 sets of incline dumbell presses, usually 6-10 reps (dumbells only go to 100 hundred lbs at the gym so i do higher reps, four sets of 10 with dumbell flyes and 4 sets of dips

Tuesday Back and Biceps---5 sets 10 bent rows, 5 sets 10 pull downs, 5 sets 10 low cable pulls, 5 sets shrugs---5 sets straight bar curls and 5 sets preacher curls---forearms

Wednesday Legs and Lower Back---3 sets of 15 light squats, 6 sets of calf exercise and pyramid up on deadlift similar to bench press (I would do more for legs, but my right knee won't allow it)

Thursday Chest and Shoulders---5 sets of speed bench, 2 to 3 reps of light weight---4 sets military press 10 reps, 4 sets front raises, 4 sets lateral raises

Firday Arms---3 light sets of 12 reps stirrup pushdown, 3 light sets of 12 straight bar pushdown, 4 sets of 6-8 reps French Press, 4 sets of 6-8 reps close grip dips---3 light sets of 12 reps low cable curl, 3 sets of 6-8 reps straight bar curl, 3 sets 6-8 reps incline dumbell curl, 3 sets of 12-15 reps of peaking exercise

[.V.]

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.:

[MAURER]

maybe it would help if you switched your split so that you saved aday just for arms. you'd probably have to decrease the volume though.

[JMike]

380lbs? That's a massive weight. Wow. More than two of me. Nice.