posted Fri, 01/20/2023 - 20:27
857
Arm Growth Suggestions
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Hi All,
I wanted to get some insights from a long term experienced lifters who have potentially also struggled with arm growth.
My arms are easily by far my most lagging body part, they're just over 17” and I usually hit them on push and pull days, combination of heavy movements 8-12 reps and high volume 15-25. In comparison barely hit more than two chest exercises a week and my chest is 49”.
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out_lurkingI can tell you that arm growth can be a challenge. I've found that focusing on heavy compound movements like barbell curls, triceps pressdowns, and overhead extensions can be really effective for building arm size. Additionally, I like to incorporate higher rep sets with lighter weights to really fatigue the muscles and stimulate growth. Hope this helps!
RustyhookerI quit hitting arms completely on the push pull days. Mine were ok for my height but....ehhhh....coulda been better. I sweitched to arms/delts as my final day then off. Im close to 19 at 5ft 4 now. It took lotta time but the switch improved things a lot.
Chest....back....legs (so upper body fully rested)...then arms/delts....off....repeat.
The cycle im just finishing i switched to chest...legs....back...legs....arms/delts...off...repeat. pushing legs harder this year and trying this out for a minute. Bout 2 weeks i will switch to upper posted lifts with only 60secs between sets to shock added growth.
Arms for me is getting that pump on full tilt. Stretching the fascia to allow added growth. If that fascia isnt expanded griwth wont occur.
OneinamillionIt’s just genetics bro you will find it difficult to grow you’re arms in there not already growing..
Best thing to do is just shock the cunts with different weight and volume consistently and just once a week is enough don’t need to over train them
But yeah it’s pure genetics and unfortunately the gods have gifted you with shit arms
Genetics is not an excuse.
Lots of us have overcome genetic limitations to obtain quality phyiques. Just means we have to work harder and smarter on that body part.
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/m...
Heavy, full ROM squats build the frame and the arms will follow in my opinion. If your shoulders allow weighted dips, focusing on mind to muscle connection are also a solid movement for building big arms.
Cables - constant tension make sure it's the target muscle stretching and contracting.
Most blokes over train the fuck out of them. They're only a small muscle group. Generally I go fairly heavy on chest and back so they're generally pretty fatigued so I try get as much blood in there as possible 1-2 exercises 2-3 work sets with reps 15-20.
If your arms don't grow after this then you might as well give up
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/g...
You need to dedicate a day to arms. still Do them on push pull days and then dedicate their own day. continue with heavy and high volume and superset Bis and tris on their own day. Also make sure you’re doing enough brachialis exercises, your arms will grow if this grows but needs to be a focus on it, 20 sets.