I have always felt as if my arms are out of proportion to my body - and now it really seems to show. As for fully flexed measurements, my quads are around 26 inches, chest is around 43-44, but my lousy arms are 15" even... I dedicate one full a day a week to arms with 12 sets of each bicep/tri/forearm on a heavy bulkign diet - they just don't seem to grow that much. I have been lifting for 3 years now and my first 2 years they grew tremendously from 12 to 14.2-14.5 but the past year I have barely put on half an inch which I fear is all fat. What can I do to blast my arms? I weigh approx. 195 at 12-15% bodyfat..
225lb @ 17% bodyfat, currently cutting
Current lifts while cutting (all raw): bench 275x4, squat 365x8
Estimated current maxes: 300 bench / 450 dead / 450 squat
Competition / Gym PRs (from March 08)
Bench: 325 raw / 385 loose shirt
Deadlift: 450 raw ADFPF 04/26/08
Squat: 405 raw
If I'm reading it right, your doing 12 sets for each arm excercise? If so man thats way to much, your bicep is a small muscle 2-3 sets 8-12 reps is fine for each arm excercise your doing,you may be over doing it. What kind of routine do you have for your arms?
Current: 5'8 165lbs
I'd suggest cutting the volume to 8-10 (HEAVY) sets each for bi and tri, and maybe 6-8 sets for forearm work.
You're just hitting a plateau. It happens. I'm sure they've grown in the past year, just not as much as the rest of your body. Keep eating and gaining weight, and I promise they'll get bigger.
How long have you had a day dedicated to arms? I think you'd benefit by taking out direct arm work, just for a month or so.
P.S. I'll trade my 16" arms for your 44" chest any day.
Weight: Not Big Enough
“Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee