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Arms Workout routine!

kandivl_3kandivl_3 Member, Premium Posts: 10 Member Member, Premium Posts: 10 Member
Hi everybody!
I have a problem...
My arms don't look proportional with the rest of my body.... my chest, back, and legs look great! However my arm stopped at 12.5 inches!
My calories intake are 3000 calories
And I play calisthenics with high volume. Additionally, I added biceps curle, and I play 6 sets with fast 5reps in each... do anybody have any idea to make it look better?

Replies

  • Talan79Talan79 Member Posts: 749 Member Member Posts: 749 Member
    Here is one. I worked with a coach before.

    - Standing alternating DB curls 4 sets x 15
    - Close grip barbell curls 4 sets x 15
    - Isolation DB curl 4 sets x 15
    - super set with DB hammer curls
    -Tricep DB extention overhead 4 sets x 15
    - DB or cable kickbacks 4 sets x 15, 15, 15, 12
    - Tricep push downs 4 sets x 15, 15, 15, 12
    - super set with dips 4 x 15
  • Clive_1963Clive_1963 Member Posts: 53 Member Member Posts: 53 Member
    I do 4 reps and each rep gets less and the weights go up. The first 15 are low weight for a warm up.
    example
    DB bench press
    15x (2x)14kg DB's
    12x (2x)16kg DB's
    10 x (2x)18kg DB's
    8 x (2x)20kg DB's

    I used to just do 4 sets of 15 and the same weight but the trainer said dropping reps and increasing weight helps break down your muscle forcing it to rebuild and thus become bigger.

    During lock down my belly is out of proportion to the rest of my body ;-) gonna love getting back in the sport school.
    edited July 9
  • Theoldguy1Theoldguy1 Member Posts: 1,097 Member Member Posts: 1,097 Member
    kandivl_3 wrote: »
    Hi everybody!
    I have a problem...
    My arms don't look proportional with the rest of my body.... my chest, back, and legs look great! However my arm stopped at 12.5 inches!
    My calories intake are 3000 calories
    And I play calisthenics with high volume. Additionally, I added biceps curle, and I play 6 sets with fast 5reps in each... do anybody have any idea to make it look better?

    How many pull ups pushups, dips or other bodyweight compound exercises can you do? How is your bench/overhead press, rows, etc?

    If you don't have decent numbers on these compound movements doing arm isolation exercises is a waste of time.

    Also if your numbers in the above are good, remember the tricep muscles make up significantly more of the upper arm diameter than the biceps.
    edited July 9
  • kandivl_3kandivl_3 Member, Premium Posts: 10 Member Member, Premium Posts: 10 Member
    My workout consist of :
    45 diamond pushups
    45 dips
    45 pullups
    50 sec punch on the wall
    Beside that I do:
    Plunks 2 mins
    Side plunk 1 min each
    V-sit for 30 sec

    I do also purpee and jumping Jack... my progress can be shown in my midsection but my arm is not looking good
    edited July 9
  • Theoldguy1Theoldguy1 Member Posts: 1,097 Member Member Posts: 1,097 Member
    watts6151 wrote: »
    Theoldguy1 wrote: »
    kandivl_3 wrote: »
    Hi everybody!
    I have a problem...
    My arms don't look proportional with the rest of my body.... my chest, back, and legs look great! However my arm stopped at 12.5 inches!
    My calories intake are 3000 calories
    And I play calisthenics with high volume. Additionally, I added biceps curle, and I play 6 sets with fast 5reps in each... do anybody have any idea to make it look better?

    How many pull ups pushups, dips or other bodyweight compound exercises can you do? How is your bench/overhead press, rows, etc?

    If you don't have decent numbers on these compound movements doing arm isolation exercises is a waste of time.

    Also if your numbers in the above are good, remember the tricep muscles make up significantly more of the upper arm diameter than the biceps.

    Why is arm isolation a waste of time if his arms are disproportionately small?

    Most strength and conditioning experts will suggest building a good base with compound exercises before doing much isolation work. Hence the question regarding the strength in basic compound exercises.

    We have no idea what the OP's training history is that is why I asked about strength in basic movements.
  • Theoldguy1Theoldguy1 Member Posts: 1,097 Member Member Posts: 1,097 Member
    watts6151 wrote: »
    Theoldguy1 wrote: »
    watts6151 wrote: »
    Theoldguy1 wrote: »
    kandivl_3 wrote: »
    Hi everybody!
    I have a problem...
    My arms don't look proportional with the rest of my body.... my chest, back, and legs look great! However my arm stopped at 12.5 inches!
    My calories intake are 3000 calories
    And I play calisthenics with high volume. Additionally, I added biceps curle, and I play 6 sets with fast 5reps in each... do anybody have any idea to make it look better?

    How many pull ups pushups, dips or other bodyweight compound exercises can you do? How is your bench/overhead press, rows, etc?

    If you don't have decent numbers on these compound movements doing arm isolation exercises is a waste of time.

    Also if your numbers in the above are good, remember the tricep muscles make up significantly more of the upper arm diameter than the biceps.

    Why is arm isolation a waste of time if his arms are disproportionately small?

    Most strength and conditioning experts will suggest building a good base with compound exercises before doing much isolation work. Hence the question regarding the strength in basic compound exercises.

    We have no idea what the OP's training history is that is why I asked about strength in basic movements.

    He’s asking about specific hypertrophy not S&C,

    Yep I know. One is not going to make much progress with hypertrophy without a decent base. Hence my question as to the OP's base.
    edited July 10
  • watts6151watts6151 Member, Premium Posts: 691 Member Member, Premium Posts: 691 Member
    Theoldguy1 wrote: »
    watts6151 wrote: »
    Theoldguy1 wrote: »
    watts6151 wrote: »
    Theoldguy1 wrote: »
    kandivl_3 wrote: »
    Hi everybody!
    I have a problem...
    My arms don't look proportional with the rest of my body.... my chest, back, and legs look great! However my arm stopped at 12.5 inches!
    My calories intake are 3000 calories
    And I play calisthenics with high volume. Additionally, I added biceps curle, and I play 6 sets with fast 5reps in each... do anybody have any idea to make it look better?

    How many pull ups pushups, dips or other bodyweight compound exercises can you do? How is your bench/overhead press, rows, etc?

    If you don't have decent numbers on these compound movements doing arm isolation exercises is a waste of time.

    Also if your numbers in the above are good, remember the tricep muscles make up significantly more of the upper arm diameter than the biceps.

    Why is arm isolation a waste of time if his arms are disproportionately small?

    Most strength and conditioning experts will suggest building a good base with compound exercises before doing much isolation work. Hence the question regarding the strength in basic compound exercises.

    We have no idea what the OP's training history is that is why I asked about strength in basic movements.

    He’s asking about specific hypertrophy not S&C,

    Yep I know. One is not going to make much progress with hypertrophy without a decent base. Hence my question as to the OP's base.

    Genuine question, why won’t he make much progress With hypertrophy without a decent strength base ?
  • Theoldguy1Theoldguy1 Member Posts: 1,097 Member Member Posts: 1,097 Member
    watts6151 wrote: »
    Theoldguy1 wrote: »
    watts6151 wrote: »
    Theoldguy1 wrote: »
    watts6151 wrote: »
    Theoldguy1 wrote: »
    kandivl_3 wrote: »
    Hi everybody!
    I have a problem...
    My arms don't look proportional with the rest of my body.... my chest, back, and legs look great! However my arm stopped at 12.5 inches!
    My calories intake are 3000 calories
    And I play calisthenics with high volume. Additionally, I added biceps curle, and I play 6 sets with fast 5reps in each... do anybody have any idea to make it look better?

    How many pull ups pushups, dips or other bodyweight compound exercises can you do? How is your bench/overhead press, rows, etc?

    If you don't have decent numbers on these compound movements doing arm isolation exercises is a waste of time.

    Also if your numbers in the above are good, remember the tricep muscles make up significantly more of the upper arm diameter than the biceps.

    Why is arm isolation a waste of time if his arms are disproportionately small?

    Most strength and conditioning experts will suggest building a good base with compound exercises before doing much isolation work. Hence the question regarding the strength in basic compound exercises.

    We have no idea what the OP's training history is that is why I asked about strength in basic movements.

    He’s asking about specific hypertrophy not S&C,

    Yep I know. One is not going to make much progress with hypertrophy without a decent base. Hence my question as to the OP's base.

    Genuine question, why won’t he make much progress With hypertrophy without a decent strength base ?

    Google "best way to build arm size compound or isolation exercises" lots of good articles, some samples

    https://stronglifts.com/bigger-arms/#gref
    https://www.bodybuilding.com/fun/mahler74.htm
    https://www.muscleandfitness.com/workouts/arm-exercises/4-compound-moves-massive-biceps-and-triceps/
  • JBanx256JBanx256 Member Posts: 537 Member Member Posts: 537 Member
    watts6151 wrote: »

    I prefer books to internet articles tbh
    Great section in schoenfelds updated book
    On why single joint exercises provide greater stimulus and hypertrophy In smaller muscle groups like the arms backed upped by meta analysis
    616urb5k3vws.jpeg


    Renaissance Diet 2.0!!! <3
  • MohsenSALAHMohsenSALAH Member Posts: 164 Member Member Posts: 164 Member
    I used to check YouTube for arms routines, there is plenty of exercises there. Just pick one stick to it for 3 to 4 weeks and take progress notes in ur phone notes. Try to progress each week.

    You can add me i share my workout routines, 🥰
  • Mellouk89Mellouk89 Member Posts: 75 Member Member Posts: 75 Member
    You might want to focus on the triceps. Triceps are 2/3 of the volume of your upper arms, and also the long head of the triceps is 2/3 of the volume of the triceps. Look for exercices that target the long head.
  • 883xlsportster883xlsportster Member, Premium Posts: 221 Member Member, Premium Posts: 221 Member
    Turn up the volume and intensity and you will get guns. Maybe try hitting arms twice a week. 5 to 6 sets and 12 reps to failure with progressive overload. Include long head tricep lifts for sure. All the best.
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