I have been working out for about 3 months now and have made some pretty good gains. My dilemma is that my arms are getting stronger but not bigger. For biceps I do preachers and stand up curls. I am eating 2 to 4 meals a day. I dont know what the deal is and if anyone has any good ideas it would be appreciated.
I meant how much I can lift. I started doing 50 lbs preacher and I am up to 75. But my arms arent growing to the pace of my strength.
about 10 lbs
make that 4-6 meals a day and you won't have to ask that question.
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Originally Posted by saleen281
Your arms generally increase in line with your bodyweight ( a rule of thumb is 20-30 lbs gain in bodyweight per inch on the arm.) And what do you do for triceps? Triceps are a bigger muscle than biceps (nearly 2/3 of the upper arm).
To put inches on your arm you have to gain weight. For me I put an inch every ten to fifteen pounds.
I also do tricep extentions and lots of pushups
Originally Posted by saleen281
Close-grip benches would be much more effective (IMHO).
As would weighted dips. (head up and leaning slightly backwards)
Tricep extensions and pushdowns just don't lend themselves to the level of effort your triceps will experience doing the above two exercises.
Last edited by Songsangnim; 05-25-2005 at 07:33 AM.
I agree. I do very heavy weighted dips(2 - 45lb plates + my weight of 235) as the staple in my triceps routine along with dumbell bench presses and my triceps are fairly large and defined. This nis all I do for triceps period.
ok sounds like i am gonna change some of my workout then and seem how that goes...thanks guys
Originally Posted by ExtremeAnabolic
I think less maybe around 10-15 pounds per inch..20-30 really sounds like to much for one inch...
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it has always been explained to me that if you want big arms its 70% triceps and 30% biceps... hit your triceps hard
I have a similar problem with my arms. THe thing is arms just don't grow so big so quickly.Originally Posted by saleen281
Anyway are you sure your arms are not growing? Are you taking measurements?
It seems that my arms didn't grow at all but in reality my arms went from 11 1/8 inch, to 12 7/8 in about 4 and a half months. So thats pretty good results I would think. But if you ask me my arms seem like they never grew.
IF your arms truly are not growing and your getting stronger its becuase your body is just getting more muscle recruitment, its bascially what you don't want if all you want is mass.
Read the following article and you'll know more.
Originally Posted by Nito
To some degree this depends on the height of the person. Someone who is six-six and naturally thin, is going to have different needs than someone who is five-six and stocky.
Stuart McRobert and Bill Starr (two widely known gurus) also make this estimate.
Obviously there is no exact correlation between arm size and weight (so many pounds per inch)...but twenty pounds isn't really all that much if you are over six feet.
My arms have become more defined than larger. They have grown a little bit but I guess it is a slower process than I thought, or atleast for me it is.