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Thread: Arms that don't seem to grow

  1. #1
    Senior Member Vapour Trails's Avatar
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    Arms that don't seem to grow

    Has anyone ever gone a year with no improvement in the size of his/her arms?

    In '05 I saw strength gains in my bench, squat, deadlift, chins and rows. In addition, the big muscles groups got larger - chest, back and legs. I was pleased until I started thinking about my arms.

    Almost exactly a year ago I measured them at 15", today they remain 15". I looked back in my journal to check the poundages I was using a year ago and they have barely increased.

    Before I go on I must say that I don't care about my arms all that much, or at least not nearly as much as my chest, back and legs. But this lack of improvement has got me a little concerned.

    For most of 05' I used a upper/lower split that focused heavily on big compound movements. I would do a push, a pull, something for shoulders, then 2 sets of direct tricep work and 2 sets of direct bicep work. I never did as much arm work as I had in the first few months of training, when I had little experience or knowledge.

    I subscribed to the school of though that if you worked the big movements hard, the smaller muscles would improve without much direct work. But honestly, I haven't seen increases in bench lead to big triceps or increases in the ability to chin lead to bigger biceps.

    Should I begin to spend more time and sets on these stubborn muscles? Is the answer more weight or more sets/reps? Or is the answer give it more time, arms grow slowly?
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  2. #2
    wheels make the arm strong
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    hmm ok if your really concerned about them :

    (dont kill me or flame me regulars )
    ISOLATE them


    as heavy as you can handle low reps high sets
    preacher curls
    hammer curls
    resistance curls (machine )


    IMO bench does increase bicep size and poundage

    went from curling 30 pounds to 145 in 6 months
    using compound movements and iso work before i learned iso was evil

  3. #3
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
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    i actualy didnt see my arms grow much in size untill i started going heavy on my back work. do you do dumbell and Tbar rows?
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  4. #4
    wheels make the arm strong
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    i did also use t bars and dumbells forgot that 1

  5. #5
    mrelwooddowd Patz's Avatar
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    Your arms are about the right size for your height and numbers, provided that you're fairly lean..
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  6. #6
    Senior Member Meat_Head's Avatar
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    Have your other muscle groups grown alot more or something?
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    Bulk until I break fizzle21's Avatar
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    Quote Originally Posted by wheels
    (dont kill me or flame me regulars )
    ISOLATE them
    I totally agree compound isn't always the best route for everyone. I do a lot of isolation exercises and I have seen larger gains than a lot of friends doing only compound lifts. I don't just do isolations though I encorporate compound to but a little iso isn't a bad thing. IMO
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  8. #8
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    Also, my biceps seem to not grow very much either.

    I stopped doing curls for a while and relied only on pulling movements to build my biceps. They don't look like they've gotten any bigger at all, but today when i tried to curl dumbells, i curled 60's quite easily with decent form, before i was doing 45 maybe 50.

    isnt curling 60 quite impressive? but my guns dont seem any better than people who curl 40 lbs

  9. #9
    Senior Member bill's Avatar
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    Gain 10 pds and then measure again. .5 to 1inch increase..works most everytime. If not try 15 pds.
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
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  10. #10
    Senior Member deeder's Avatar
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    Quote Originally Posted by bill
    Gain 10 pds and then measure again. .5 to 1inch increase..works most everytime. If not try 15 pds.
    Agreed, you've gotta get big to have big arms man!
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  11. #11
    Senior Member Vapour Trails's Avatar
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    Quote Originally Posted by xMeat_Headx
    Have your other muscle groups grown alot more or something?
    Basically yes, the major ones have noticeably improved and the arms haven't. I used to think my arms were a strong point, but maybe then will require some extra attention to grow. I'm thinking of doing 3 sets each for tris/bis once I am done cutting.
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  12. #12
    Senior Member Canadian Crippler's Avatar
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    Unfortunately sometimes some isolation is needed to spurt some growth in these muscle groups. Don't be afraid to curl man.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

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  13. #13
    wheels make the arm strong
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    Quote Originally Posted by deeder
    Agreed, you've gotta get big to have big arms man!
    hehe there are certian curcymstance were this isnt true .... i wieght close to 120 and i have huge arms tiny body .. most of my mass is in my upperbody though

    this is why
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    Last edited by wheels; 02-02-2006 at 01:30 AM.

  14. #14
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    One routine I tried and it worked for my Bis. But don't use it to long, maybe 4-6 weeks. It was a Larry Scott routine..Preachers!!!
    Tri-set
    d-bell curl
    B-bell curl
    Reverse EZ bar curl
    3 Sets of 8-10 reps. All on the preacher bench.
    But remember the majority of the size on the arms come from the Triceps..
    Last edited by pjfan; 02-02-2006 at 01:29 AM.

  15. #15
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    what direct exercises did you do for your arms? Stick to the basics, bb curls and close grip.

  16. #16
    Senior Member Jorge Sanchez's Avatar
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    I just started throwing in some direct arm work because I felt my arms were lagging as well. Actually, I'm doing WBB1 but I have to cut back a little bit of the arm work because I still think it's excessive.
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  17. #17
    Take Two Ruffian's Avatar
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    All we do for biceps is preacher curls and bb curls. You dont really need much more! Do all the big compounds and some isolation. You cant expect that you will see ' as big' of gains on a compound because, well, its a COMPOUND! It works a number of different muscle groups at the same time. While those friends may not have as big of ARMS they will have a bigger general physique (barring genetics or any other holds) then someone who just does isolated movements because they work them all alot more.

    A mix is your best bet... Dont be afraid to curl just dont do it too much either, your arms are a tiny muscle group compared to your legs or your back.... Dont focus on them too much!
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  18. #18
    wheels make the arm strong
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    Quote Originally Posted by Ruffian
    A mix is your best bet... Dont be afraid to curl just dont do it too much either, your arms are a tiny muscle group compared to your legs or your back.... Dont focus on them too much!
    focusing will create a major muscle inbalance and that cause your upperbody to put way too much on your lowerback
    fell off the body building wagon trying to get back on

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