Chest, back grow but arms not as much why?
kieranpalmer1995
Posts: 63 Member
Need some advice. My chest and back have gotten a lot bigger more defined bit my arms only getting more defined not size why is this? My chest is about 42" arms are 14.5" Flex I am 164lbs 5"11
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Replies
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What exccersises are u doing0
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I am doing body Splits like back one day chest the other legs shoulders arms the normally stuff.FrankWhite27330 wrote: »What exccersises are u doing
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Pull ups. Dips. Curl ups0
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kieranpalmer1995 wrote: »
I am doing body Splits like back one day chest the other legs shoulders arms the normally stuff.FrankWhite27330 wrote: »What exccersises are u doing
You need more frequency. You should be hitting the same muscles twice a week or more. Bodypart splits are not optimal. You want full body every day, or upper/lower split where you at the gym every day and rest on the 5th day (with an extra rest day as needed).
Focus on big, compound lifts. Squats, Deadlifts, OHP, Rows, Pullups, and Dips should be the meat and potatoes of your workouts. Muscles on your limbs, especially your arms, are never going to grow as fast as large muscle groups like chest, glutes, lats, etc.
Steve Shaw on training frequency: https://youtube.com/watch?v=ivCZB0JEW_s0 -
Try higher rep range for arms. I had same issue my chest back n shoulders grew fast but arms lagged. 15-20Reps minute rest periods and hit them twicr a week theyyll grow
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My arms always grow faster than my chest ever does. Follow the advice here, and be grateful for such a problem, because mine is the reverse. I would LOVE a bigger chest.0
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How are your arms that big at your height/weight? Are you 0.2% bodyfat?kieranpalmer1995 wrote: »Need some advice. My chest and back have gotten a lot bigger more defined bit my arms only getting more defined not size why is this? My chest is about 42" arms are 14.5" Flex I am 164lbs 5"11
I'm 5' 10", 183lbs and just have a smidge more bodyfat than in my profile pic and I have 13.25-13.5" arms. I'd kill for 14.5" arms0 -
I'm 5'11" 226lb my arms are just shy of 17" infocus machine at nutrishop says I am at 18% bodyfat
how are you guys measuring I used a vinyl tape measure, around bicep & tricep flexed0 -
Same method.FrankWhite27330 wrote: »I'm 5'11" 226lb my arms are just shy of 17" infocus machine at nutrishop says I am at 18% bodyfat
how are you guys measuring I used a vinyl tape measure, around bicep & tricep flexed0 -
FrankWhite27330 wrote: »I'm 5'11" 226lb my arms are just shy of 17" infocus machine at nutrishop says I am at 18% bodyfat
how are you guys measuring I used a vinyl tape measure, around bicep & tricep flexed
I would not trust bio-electric impedance machines for any kind of bodyfat % reading. Very unreliable & innaccurate. Calipers are good, BodPod or hydrostatic weighting are the only real ways to know within 1% accuracy.0 -
Big compounds are what helped me. Bench, OHP, BB rows, lat pulldown etc. What seems to "polish" them a bit is after the compounds I throw in 2-3 sets of some iso work at maybe 6-8 reps. Nothing more than that.
42 inch chest, 16 1/4 arms.0 -
Compound movements 2x a week, as mentioned above. I prefer the Layne Norton PHAT principal to lifting over any other routine I've tried. I'm 5'11" 200lbs, with 18.5" arms. I do very few isolation exercises for arms, but focus primarily on compound movements (Dips, Chest press, pullups, rows). I used to focus heavily on isolation exercises, but never obtained the size/strength goals that I wanted until I changed routines. Hope this helps0
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I've trained bro-splits for about 99% of my training life and I've gotten plenty of bicep/tricep development from this strategy -- as well as my whole body.
However, what I found and what it took to grow my arms was to pump a lot of volume in them -- lots -- and to do so was by isolating them.
For example...
1 ) Preacher Curls: Warm-up x 20, Warm-up x18. 4x8, heavy set x 6, heavier set x 4, even heavier x2 set and then AMRAP reverse pyramid down to warm-up weight. The following week I'd do Spider curls.
2) Seated dumbbell incline curls, 15x50, 20x40, 25x30, 30x20, 35x10, 20x 3 sets AMRAP. No break between sets.
* And of course, progressive resistance.0 -
Yeah, superset the arms with bicep/tricep exercises (no rest in between). Cables are good for this. Go fairly slow and controlled on isolation movements feeling the contraction. Concentrate on the muscle. Fairly high reps 10-15 on a weight 10% less than your max. Fill the muscles up with blood until the burn. You will physically see/feel them swelling up.0
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_Bropollo_ wrote: »FrankWhite27330 wrote: »I'm 5'11" 226lb my arms are just shy of 17" infocus machine at nutrishop says I am at 18% bodyfat
how are you guys measuring I used a vinyl tape measure, around bicep & tricep flexed
I would not trust bio-electric impedance machines for any kind of bodyfat % reading. Very unreliable & innaccurate. Calipers are good, BodPod or hydrostatic weighting are the only real ways to know within 1% accuracy.
Never said it was accurate on how it was measured... besides. I like many are looking for the number to decrease. 30 down to 29.... Ect. Doesn't matter if it's off 20% long as it repeats. And use same method of check to track loss/gains
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6foot I weigh 164lbs and 14.5 " arms flexed
How are your arms that big at your height/weight? Are you 0.2% bodyfat?kieranpalmer1995 wrote: »Need some advice. My chest and back have gotten a lot bigger more defined bit my arms only getting more defined not size why is this? My chest is about 42" arms are 14.5" Flex I am 164lbs 5"11
I'm 5' 10", 183lbs and just have a smidge more bodyfat than in my profile pic and I have 13.25-13.5" arms. I'd kill for 14.5" arms
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Going to kill chest and arms now actually somebody link me to a program I can do to loss some body fat in 6weeks I am around 14% nowslideaway1 wrote: »Yeah, superset the arms with bicep/tricep exercises (no rest in between). Cables are good for this. Go fairly slow and controlled on isolation movements feeling the contraction. Concentrate on the muscle. Fairly high reps 10-15 on a weight 10% less than your max. Fill the muscles up with blood until the burn. You will physically see/feel them swelling up.
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kieranpalmer1995 wrote: »
I am doing body Splits like back one day chest the other legs shoulders arms the normally stuff.FrankWhite27330 wrote: »What exccersises are u doing
are you running a structured program or one that you designed on your own?0 -
kieranpalmer1995 wrote: »
Going to kill chest and arms now actually somebody link me to a program I can do to loss some body fat in 6weeks I am around 14% nowslideaway1 wrote: »Yeah, superset the arms with bicep/tricep exercises (no rest in between). Cables are good for this. Go fairly slow and controlled on isolation movements feeling the contraction. Concentrate on the muscle. Fairly high reps 10-15 on a weight 10% less than your max. Fill the muscles up with blood until the burn. You will physically see/feel them swelling up.
just eat in a calorie deficit and the fat will keep coming off...0 -
My triceps are well defined all I do is hit a speed bag and 2 sets of rope push downs 50 reps heavy
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