Not sure if this thread’s still active, just stumbled across it but figured I’d drop my two cents in case it helps someone out. If your arms are lagging, I'd recommend hitting them twice a week with focused work. Here’s a solid little setup that’s worked well for me:

• Preacher Dumbbell Curls – 2 sets of 8–10 reps (go heavier, but keep form clean)
• Reverse EZ-Bar Curls or Hammer Curls – 2x8–10 (switch them up depending on the day)
• Triceps Cable Pushdowns – 2x8–10
• Overhead Triceps Extensions – 2x10–12

Keep it simple — no ego lifting, no drop sets, just clean straight sets with about 1 rep in reserve (RIR). Focus on quality reps, and let the volume + consistency do the work. Hope it helps! --

My biceps specifically started growing a lot when I started emphasizing barbell rows alot more. My back day used to be lots of deadlifts, pulldowns, cable rows etc, but once I made barbell rows the main focus of back day along with pullups my biceps followed right along. I'm sure as hell no scientist, but when I do curls I usually am using 30-40lb dumbbells, but I row (currently) 255 for 5 sets of 8 usually, so obviously the biceps are assisting with a much heavier load. Not really trying to sell rows here, maybe I am... But when I started rowing heavy I was also able to break thru some real tough bench plateaus. Very long way of saying rows made my biceps grow. Row to grow, bro.

I have finally had some good results with my arms by only training my bis and tris once a week. I now focus a lot more on really putting my mind in the muscle. Contracting hard and holding it for a split second. I have lowered weights of course to do this but the results are very good. I have been training for over 30 years and just not really focusing hard. Time under tension but feeling the muscle stretch and contract every single time. My bicep peak has improved in just one month of doing this! Its mentally exhausting actually. I will start to do this for each muscle group soon.

Triceps over biceps. Everyone has their own plateau and growth points. Keep going and before you even realize, boom. You spike.

Weighted underhand chins and parallel weighted dips... or bodyweight ... superset these two compound movements with 10x10 workout or maybe another shock type routine....i know first hand from prison myself and several other guys who hit the bars on the rec yard EVERY DAY got serious gains in arm size! There wasn't one guy who could ride out on dips and chins that didn't stretch his shirtsleeves! Anyone whis been to prison and trained on the bars I'm willing to bet will agree. Also bodyweight benchdips and skull rushers are great to add size on triceps...last piece of advice focus more on triceps because that muscle makes up about 65 percent on arm mass so gaining size there= bigger arms...

Barbell curls, chin up, shoulders back, core stiff, elbows slightly forward not tucked back, lighter weight than usual, and controlled 1-2second lifts
With 3second negatives, when feeling like can get anymore out do some partials until failure, then rest pause further 2 sets. Once complete do same with dumbbell hammer curls. I recommended this to two guys in the gym and both of them have made great gains on their biceps.

Triceps I feel need more tricep focused pressing work along with kickbacks to get some good thickness and density to them

I didn't have time to read all the advice you got so sorry if I am repeating something but what worked for me is reversing the usual workout order.
On a push workout, do triceps, front/lateral delts, chest and on a pull workout do biceps, rear delts/upper back, lats.
That and make sure you make your guns do the work during the full range of motion of each exercise, no cheating, no momentum.
Also do a search on how John Meadows structured his arm workouts, I think it really helps with keeping your joints healthy!
Hope it helps!!

You may be training arms but training and training correctly are two different things. Incomplete range of motion, not isolating, using momentum etc are all deal breakers when it comes to arm training. Most people doing curls are getting a lower back workout instead with all the swinging and only using probably half of strength curve when lifting. No way arms will grow like that. If you have the right mechanics arms will grow. Anyone throwing out the genetics crap for an excuse needs to know it just that, an excuse. Just means you have to work smarter to make that muscle grow.

https://www.eroids.com/forums/general/general-talk/what-is-your-lagging-...

I had to get a license for my guns after this workout. Follw this to a T and if your arms don't grow, then it is hopeless. You will forever be stuck with twigs.

https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/p...

When you have tried everything. Then one last step
Use them as your injection spot. Start with 1/2 cc
Stretch the facia.
I pin traps and they have grown a whole hell of alot since i started Cant hurt to try WELL maybe hurt alittle your first time

My arms couldn’t get past 16 or so until I stopped training them 5 times a week. I’d do chest/triceps and then back/biceps, then shoulders and arms and then legs. So basically everyday besides leg day, I was doing arms in someway. Now I only hit them two days and doing heavy movements where the arms are secondary like benching and rowing heavy and then just like two sets at the end of isolation for the secondary muscle(biceps for back day and triceps for chest day) and then my arms finally started to grow a bit. Instead of doing tons of “junk volume” only do good heavy sets and stop just spamming them all day.

Well, the reality is that exercises do not matter as long as you do them with proper intensity and progressive overload.
People will often argue what is better - bench press or dumbbell bench press. I would always ask those people to look at a bodybuilder of my choice and tell me, which one he uses, going only by the looks of his physique.
Have you ever look at a dude and tought : "yup, he definetly does front squats, not back squats" ? In fact he might have not done any squats at all, and just machines.
So why do we still have this dumb belief that exercises matter? Exercises are just movements that are supposed to overload the muscle. You can do 3 sets of 3 exercises or you can do 9 sets of one exercise. The difference in your bicep or tricep would not be measurably different.

We could even argue if we need a target exercises. Lets say triceps. Do we need to do em? Im not sure. Unless a genetic freak, i believe that if someone just did bench and dips and would do 405 bench for reps, would also have good triceps.
Do girls need cable kickbacks and all that bs? Wouldnt a girl who squats 220 for reps also have a nice ass?

There is a genetic component to everything. My arms have always sucked also, but in my 20 years of training, i have done arms daily, arms twice a day, not training arms, doing every exercise ever, doing Pianas 8 hour bullshit and feeder workouts, and HIT, and volume, and 2 grams of test with a gram of tren and 10ius of GH... it never made a difference... if my body grew my arms grew also, but they always remained the "weaker" bodypart in comparison.
There just is GENETICS. Its like in MMA - there is no one who was bad at fighting for 10 years and then something magic happened and he was awesome when he was 30. Most elite fighters are best in class in first year, they do good in competition in first 2-3 years and they either reach UFC in 20-27 years of age or they never do.
Same is with bodybuilding. If you have worked hard, you have eaten enough to gain weight and size, i am pretty sure that there is no specific exercise, or a training style that will now magically increase the armsize by 50% in comparison to what you have done so far.

With your overall build, to me your arms dont really look that small comparitive. Lately Ive been giving mine their own day and trying to hit somewhere aroundn1.5 times a week. Been seeing results. Doesnt mean you will though. Just gotta expirament and be patient

My arms grew the biggest doing back biceps and forearms every workout
4sets of biceps 50lbs x 25x25x25 25
The goal is to get 25 resp.kn every set

What made a big difference to me was putting arms at the beginning of a workout instead of at the end when I have little energy and Iam already fatigued.
They need to be thought of as the main course instead of just an afterthought.

My advice is don't over train them, I can do 6-8 sets for each biceps and triceps and be done in 45 mins for arms. Failing in between 8-12 reps

Biceps- preacher curl, standing barbell straight bar or dumbbells, and a cable movement typically rope hammer curls
Triceps - v bar or straight bar cable pushdown, close grip bench press and a French curl. That's it, basics work best. But most importantly you must have a good muscle mind connection, if your getting a great pump it's usually a good sign. Do exercises that feel best for you

See old post here: https://www.eroids.com/forums/newbie-corner/training/bi-ceps

My comment:
"Cables:
1. Single hand cable curls, reps alternating hands or same time.
2. Flat bar cable curls.
3. Rope cable curls.
4. Standing "front double-bicep pose" cable curls.

Barbell/Dumbbell
5. Flat bar preacher curls OR Isolated dumbbell preacher curls (find your preference, I like isolated for better angles)
6. Standing side bicep dumbbell curls (elbows tucked, curl out at ~30 degree angle)
7. Standing hammer dumbbell curls
8. Seated back-rest dumbbell curls, starting palm inwards and then twisting palm upwards raising the weight

If your biceps don't grow from that I don't know what to tell ya, start lighter and don't overdo it. Also, instead of only isolated exercises you can incorporate biceps into your Back day, ie. "upper body pulling day", with compound movements like pullups, underhand grip lat pulldowns, high/low machine rows, etc. I always do biceps with back day by default because the muscle groups work together anyways. Hope that helps."

I asked a guy once who has huge arms once how he trains them and he replied to me that he doesn’t. Arms are genetics. Other guys I know with huge arms train them 3\4 days a week, some tell be bicep pull ups, while some train them everyday. I personally gave bad elbows and shoulders so I’m limited in what I can do. Train for volume and don’t move your elbows up when you’re curling. Lots of failure and drop sets.

I'm going to be raw with you right now.
You have a lot of work to do, your arm's aren't big because you're not big. You're 215/6'2, you have the frame from what I can tell by looking at your blurry profile pic but you haven't developed it yet.
I don't mean to be mean, I'm just being honest. Keep crushing the gym, don't neglect triceps or forearms.
Get to 225, 10% and then re-evaluate

Bro your arms aren't small. They're not huge but plenty of people would be happy to have them lol. Just train them harder, go to failure, make sure you rest them every now and then and make sure you're getting enough sets in and practicing progressive overload. With your calories that high and progressive overload I don't see why they wouldn't grow.

Expert advice - train arms to death, triceps, eat more food. Your arms really match your physique in your pic there if it's recent. Every movement besides squats your using arms. They are used all the time. They grow with the rest of you