Arms Lacking

jdholland5508

I want to get this out of the way. I have been doing the heavy compound lifts for a year plus now (Squat: 325 , Bench: 285, Chins +80, Dips +120, Deadlift: 435, OHP: 185). The problem is my arms have remained pretty small and undefined. I see a lot more muscle definition on my chest, legs and back but none on my shoulders and arms. Does anyone have recommendations to add size to my arms and shoulders.

SteveJWatson

Have you tried some isolation work on them?

That'd be the first thing to try - your body is obviously pretty well 'balanced' for the exercise you do, so if you want to step away from that, you'll have to train them separately.

*cue massive argument about which isolation excercises are best*

I'd try;
Hammer curls
Concentration curls

Overhead dumbell press
skull crushers

Remember - as with anything else, lift heavy. Get the form right with light weights, feel the weight hitting the right muscle and then go for it.

dewgirl321

Do the Sick Arms workout in addition to your compound lifts:

http://www.bodybuilding.com/fun/6-weeks-to-sick-arms.html

Awesome progress, btw.

stetienne

Looking at your diary, maybe you need to bulk (add more calories). If you are at a caloric deficit, you aren't going to gain muscle mass.

jdholland5508

What are your thoughts on the frequency of isolation exercises? Also I have been cycling calories so many days I'm on a surplus and have been seeing size gains in other areas. I would like to keep doing this as I can stay a little leaner but if it is something that will inhibit size I might have to switch to straight bulk.