posted Fri, 12/01/2023 - 09:03
1002
Arms
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Hello,
I have been on Test for 6 weeks now and have seen really good growth in chest and shoulders and my general physic I am grown big but my arms haven’t caught up in the growth.
I know the response is going to be “ do more arm exercises” but is there any other reason as to why growth has been slow?
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For bicep mass, supersets and isolation workouts are great. I did this today… hammers, wide barbell, spider with ez bar, regular ez bar, and finished with palms up db curls. I try to get 200 reps per muscle group so do the math there and try for failure especially with my biceps.
My triceps grow like weeds. I focus on dips, extensions, and French press. Same thing as above… heavy reps to failure.
Just find your niche. I’ll never have big calves but have massive quads… it is what it is lol.
The reason your arms would grow differently then any other muscle would be either genetics or training. Now I’ve only heard of one exception to this and it has something to do with insulin resistance and gh and insulin abuse. I forget what it is but I guess if you look at guys that have abused the stuff for decades they have thinner arms and a wider torso or something idk
Bro my arms were hard to grow as well. When I lift other body parts I'll take 2 or 3 minutes in between sets. With arms I take maybe 30 seconds and I do ALOT of drop sets/super sets with arms. You've got to fucking hammer those dogs and they'll respond
How do you train arms? That’s a good starting point.
So I am doing chest, shoulders, back and then arms different days. Half session on biceps and the other half on triceps, I’m increasing the weight when I can and trying to increase reps.
As long as your chest is failing before your arms do then youll be fine. The goal is to primarily use your chest so if your arms are getting tired before your chest then you may need to try a different form or adjust your form.
When I stated TRT I noticed this as well. Everything was growing together but noticed my arms were kind of weaker and not growing even after training them twice a week. Tried high rep and low weight. Tried low reps and heavy weight. The pump was there but not much growth. After months of continuing this I came across a video on IG of Rich Piana talking about how the only way to grow big arms is every night before bed get two 15 lbs dumbbells and do 3 sets of 200 reps of lying tricep extensions and 200 hammer curls.
Yes this sounds insane but he was on GH so that makes sense however, I decided to try it with a few adjustments. I didn't have dumbbells and wasn't going to buy any but I had resistance bands so decided to use those and exercise my arms every night before bed. My wife an I usually watch a movie or TV show before bed so instead of laying down I'll do my arm work out and then go to sleep. My routine was as follows:
20lbs Resistance Band
4 sets, 25 Reps Overhead tricep Extension
4 sets, 25 Reps Hammer Curl
4 sets, 25 rep (each arm) Single Arm reverse grip tricep extension
4 sets, 25 rep (each arm) Single Arm Bicep Curl
After just a week I felt like my arm had grown. Going to bed with a nasty arm pump is the best feeling as well. After doing this for 2 weeks my arm had increased in size and my strength had jumped significantly and I was able to do controlled reps with longer squeezes and negatives. So week 3 I decided to up it to the 30lbs resistance cable. Of course it was harder than the 20lbs but I thought It would get easier. After a week it wasn't getting any easier and I was starting to develop pain in my wrists and elbows even when not working out. So I stopped doing the nightly work out. My arms strength and growth stayed but I have not seen much progress since I stopped.
My conclusion is that the higher reps using lower weight every night coupled with heavier weight and low reps twice a week was a great way to increase size and strength. Now that my joints are feeling better Ill probably run it again to see if I can get more growth the second time around. Needless to say your calorie intake and macros need to be on point for this to work. I was in a 100 cal surplus (250g protein 360g Carbs 80g Fat/Day). If your macros arent right youll lean out but wont get size or strength increase.
Hope this helps!
Hi Mike,
This is great advice and input, it is something I will look into in relation the bands. Where you worried about overtraining your arm considering you was doing it every night?
It is frustrating not seeing the arms grow and I think it is impacting my other body parts, my chest is becoming massive compared to a few months ago but I feel that even on exercises such as the bench press could I lift more by having better arm strength.
No worries buddy we've all been there some way or another. Yes i was worried about over training but there isnt much you can do about it. I did the exercise every night and once I started feeling pain and discomfort I backed off. You body will tell you when something is wrong. More often than not youll experience mild symptoms before you do anything drastic like tear a muscle. I wouldn't worry about it too much and just pay attention to how you feel. You wont know your over training til youve actually experienced it. Another thing that muscles stimulates muscle growth is shocking the muscle by changing up your training. Try super setting a bicep exercise with a tricep exercise. when you get use to it switch back to what your use to doing. This keeps the muscle from getting use to the weight your moving. The same can be achieved by increasing and lowering weight dramatically from time to time.