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Why will my arms not grow!!? - Apr. 20 2008 21:49:19
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1MR
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From: Preston, UK
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I've tried one exercise per arm at the end of PPL routines, I've tried a dedicated "arms" day with a compound + isolation + single arm work for back and front of arm, I've tried training them twice a week, I've tried not training them directly and simply using compounds, I've tried rep ranges from 5x5 to 3x12 to 12/10/8/6, I've waited to add overall mass/weight to see if they yould grow with that, I've tried different exercises, different programmes and nothing seems to get them past 16". They look out of proportion to the rest of my, especially the biceps and forearms.
My current routine, which I've been doing for about 8 weeks now, is:
One day I train chest & biceps on same day with BB curls, then hammer curls, then DB curls (variation from using cables and using EZ bars, etc)
A different day I'll train shoulders & triceps with CG bench or skulls, rope pushdowns, single-arm O/H DB extensions
Please, someone with a bit of experience tell me what I need to do to get my arms to catch up!!!
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RE: Why will my arms not grow!!? - Apr. 20 2008 21:51:00
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stephen77
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ARE THE rest of your body parts growing?
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RE: Why will my arms not grow!!? - Apr. 20 2008 22:00:49
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Keyboard Hero
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how is your diet and rest?
how often are you varying your arm routine?
i saw good gains using this routine:
super set:
db curl
skull crushers
3 x 12 on each
followed up by
barbell curl
cable push down
3 x 10
so 12 sets in all
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RE: Why will my arms not grow!!? - Apr. 20 2008 22:11:31
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Ak_88
Posts: 10355
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From: Chelmsford, Essex
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I feel mine have gained quite well from a similar routine to what BritBB recommended;
Biceps - EZ Bar Curls - 12/8/10/6, Hammer Curls - 2x10, Concentration Curls - 6/6/6 with a dropset on the last set
Triceps - CGBP - 12/8/10/6, Floor Presses/Skullcrushers - 12/8/10/6, Dips - 8/8/8
I seem to have to hammer mine to make them grow.
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RE: Why will my arms not grow!!? - Apr. 20 2008 22:29:16
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sheriff_jonny
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how much weight in general are you putting on, i'm sure there is a weight to arm inches gained rough guide ratio, not sure how accurate that is, but it makes sense if you are not gaining any weight you are not growing
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RE: Why will my arms not grow!!? - Apr. 20 2008 22:40:18
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1MR
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From: Preston, UK
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quote:
ORIGINAL: stephen77
ARE THE rest of your body parts growing?
Yeaup, very nicely. Shoulders grew a lot when I increased volume recently. Strength is still gaining nicely.
quote:
ORIGINAL: Keyboard Hero
how is your diet and rest?
how often are you varying your arm routine?
i saw good gains using this routine:
super set:
db curl
skull crushers
3 x 12 on each
followed up by
barbell curl
cable push down
3 x 10
so 12 sets in all
Rest is much improved, 6-8 hours sleep most nights, and I don't overtain anymore (was training 12 times a week at one point, burning myself out).
Diet is a little dirty but cover all my bases and have been making a very conscious effort to eat 8-10 portions of fruit/veg recently. Room for improvement as always. I'll try that routine thanks, is that once a week?
quote:
ORIGINAL: sheriff_jonny
how much weight in general are you putting on, i'm sure there is a weight to arm inches gained rough guide ratio, not sure how accurate that is, but it makes sense if you are not gaining any weight you are not growing
I understand this logic, but I'm up to 95kg/213lb at the moment @ 5' 11 / 6' ish, and arms have been of a very similar size since I was 80kg.
quote:
I seem to have to hammer mine to make them grow.
I'm beginning to think the same, but I'm wary of tendonitis/tendonosis flaring up. Not had a problem with it for a good while though.
Thanks for all the input.
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quote:
ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Why will my arms not grow!!? - Apr. 20 2008 22:45:43
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Ak_88
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Have you managed to isolate what exercises give you trouble though?
I've had to drop any kind of extension movement for mine (so skullcrushers, overhead extensions, cable pulldowns etc are all off the menu) for triceps.
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RE: Why will my arms not grow!!? - Apr. 20 2008 22:57:22
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1MR
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quote:
ORIGINAL: Ak_88
Have you managed to isolate what exercises give you trouble though?
I've had to drop any kind of extension movement for mine (so skullcrushers, overhead extensions, cable pulldowns etc are all off the menu) for triceps.
Climbing ropes seemed the major cause, and weighted dips. No ropes anymore and had a break from dipping (just started doing it again every couple of weeks with less weight/more reps).
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quote:
ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Why will my arms not grow!!? - Apr. 20 2008 23:40:29
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Fat Pete
Posts: 7650
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quote:
ORIGINAL: Ak_88
I feel mine have gained quite well from a similar routine to what BritBB recommended;
Biceps - EZ Bar Curls - 12/8/10/6, Hammer Curls - 2x10, Concentration Curls - 6/6/6 with a dropset on the last set
Triceps - CGBP - 12/8/10/6, Floor Presses/Skullcrushers - 12/8/10/6, Dips - 8/8/8
I seem to have to hammer mine to make them grow.
Now I make that roughly 21 sets in total 10 bicep and 11 tricep which seems a HUGE amount for a relatively small muscle group.
Seeing you do this many for everything between shoulder and elbow, how many sets do you do for everything between hips and knees ? Cos that is almost half your body. Just food for thought but I have long suspected that most people massively overtrain their arms
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RE: Why will my arms not grow!!? - Apr. 21 2008 0:25:51
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Bonzo
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what does your current full routine look like? ie chest, back legs etc.
also are you gaining strength on arms and what rep ranges are you using?
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RE: Why will my arms not grow!!? - Apr. 21 2008 2:05:27
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JohnOvManchester
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genetics mate
next thing to try is backing off the rest of your training
don't train the rest of your body and do arms twice a week, then the next week train the rest of your body with arms just once a week and keep alternating like that
in your arms only weeks, your CNS will be less stressed and you will have more time to eat more.
I have a BBer mate who is doing this ATM to bring his legs up
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RE: Why will my arms not grow!!? - Apr. 21 2008 7:31:52
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Ak_88
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From: Chelmsford, Essex
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quote:
ORIGINAL: Fat Pete
quote:
ORIGINAL: Ak_88
I feel mine have gained quite well from a similar routine to what BritBB recommended;
Biceps - EZ Bar Curls - 12/8/10/6, Hammer Curls - 2x10, Concentration Curls - 6/6/6 with a dropset on the last set
Triceps - CGBP - 12/8/10/6, Floor Presses/Skullcrushers - 12/8/10/6, Dips - 8/8/8
I seem to have to hammer mine to make them grow.
Now I make that roughly 21 sets in total 10 bicep and 11 tricep which seems a HUGE amount for a relatively small muscle group.
Seeing you do this many for everything between shoulder and elbow, how many sets do you do for everything between hips and knees ? Cos that is almost half your body. Just food for thought but I have long suspected that most people massively overtrain their arms
While i agree with you pete sometimes there is no other way to make them grow.
I've done plenty of compound work and hoped my arms would get hit in the process, finishing them off with 2-3 sets at the end of a workout. Did sweet all for my arms unfortunately.
Currently i do 19 sets for everyting between hip & knee.
Some muscles are more resistant to growing than others.
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RE: Why will my arms not grow!!? - Apr. 21 2008 7:46:20
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Neb
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I went with the theory that bis and tris are a small muscle, they get indirect work from other movements, easy to over train them etc etc for around 18 months.
I then upped the volume after looking at brits routine, altered a few things to suit me, added drop sets...really battered them and it's worked far better than my previous plan
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RE: Why will my arms not grow!!? - Apr. 21 2008 7:47:21
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Neb
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quote:
Some muscles are more resistant to growing than others.
I am of the opinion that my calves will never grow 
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RE: Why will my arms not grow!!? - Apr. 21 2008 8:10:21
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Ak_88
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Too right, i've battered mine in terms of intensity, frequency, volume, reps, and they haven't budged.
Just one of those things i guess will grow in years to come.
Either that or i'm stuck with these streaks of piss forever.
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RE: Why will my arms not grow!!? - Apr. 21 2008 21:37:50
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1MR
Posts: 10467
Joined: Nov. 5 2006
From: Preston, UK
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quote:
ORIGINAL: Keyboard Hero
how is your diet and rest?
how often are you varying your arm routine?
i saw good gains using this routine:
super set:
db curl
skull crushers
3 x 12 on each
followed up by
barbell curl
cable push down
3 x 10
so 12 sets in all
Right I'm gonna try this twice a week I think, at the end of shoulders session and at end of chest session. 24 sets a week too much for small muscle groups?
_____________________________
[Jrnl]
quote:
ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Why will my arms not grow!!? - Apr. 21 2008 21:39:44
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Ak_88
Posts: 10355
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Are you expecting them to grow while you cut though?
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RE: Why will my arms not grow!!? - Apr. 21 2008 21:50:32
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Keyboard Hero
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that routine is meant to be once a week
depending on the rest of your routine
you may have significant overlap by doing them twice a week
are you training your brachialis muscle?
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RE: Why will my arms not grow!!? - Apr. 21 2008 21:58:00
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Roots
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quote:
ORIGINAL: Keyboard Hero
that routine is meant to be once a week
depending on the rest of your routine
you may have significant overlap by doing them twice a week
are you training your brachialis muscle?
how does one go about this?
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ORIGINAL: Titch
So to sum up, the KFC girl has a Boneless Bucket.
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RE: Why will my arms not grow!!? - Apr. 21 2008 22:07:26
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Ridley Rockets
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quote:
ORIGINAL: Roots
quote:
ORIGINAL: Keyboard Hero
that routine is meant to be once a week
depending on the rest of your routine
you may have significant overlap by doing them twice a week
are you training your brachialis muscle?
how does one go about this?
If his arms aren't growing full stop i don't think working a little muscle like the brachialis is going to do much help.
In my opinion if you get bigger and stronger over all your arms will have to grow. My arms were biggest when my bench/row/curl/tri extension were at their strongest.
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