No arms
_cardonapennny
Posts: 24 Member
i did every workout posible, i gain weight i did everything that people do and still no arms!! My chest is good shoulders good legs good but my arms won't grow, any other advice ?
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Replies
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Increase volume.
Do you go in with a particular plan for progressive overload over time? Or, do you just go in and wing it?0 -
This is really an unfair complaint to the people who really have no arms. Perspective.0
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SherryTeach wrote: »This is really an unfair complaint to the people who really have no arms. Perspective.
...really?0 -
were you on a structured lifting program OP?0
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LolBroScience wrote: »SherryTeach wrote: »This is really an unfair complaint to the people who really have no arms. Perspective.
...really?
I thought this was actually going to be about someone with no arms wanting to know what their TDEE might be or something...0 -
SherryTeach wrote: »This is really an unfair complaint to the people who really have no arms. Perspective.
not sure if serious….0 -
Your genetics could also be part of the problem.....
Some people have parts that develop really well....and other parts that just never seem to come along for the ride.0 -
Really hard to say without knowing your workout plan. Can you detail what exactly you are doing, or have done, and for how long you worked at both?0
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For me personally, I get the best bi and tri hypertrophy in the 12-15 rep range. When I used to work forearms, they only responded to a ton of direct volume.0
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Try super setting biceps with triceps. Slow the movements down. Squeeze on contraction until it starts burning in the 10-12 range. Only really need to isolate Biceps/Triceps once a week or so. The Compound movements (Bench/rows) should also be working your arms adequately.0
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SherryTeach wrote: »This is really an unfair complaint to the people who really have no arms. Perspective.
Don't worry his comment was armless.
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slideaway1 wrote: »SherryTeach wrote: »This is really an unfair complaint to the people who really have no arms. Perspective.
Don't worry his comment was armless.
Agreed. There's no need to be getting all up in arms.0 -
One thing I'd suggest as well is ensuring that you're properly isolating your biceps and triceps by using an appropriate amount of weight. I've lost count of the number of people I've seen at the gym that slap far too much weight on the barbell, and start rocking their hips in more of a flinging motion to get the bar up, rather than a controlled curl. Similarly, I see people doing cable pushdowns, and they're doubled over with their lats and shoulders flexing with every push. Ensure you're engaging and recruiting the right muscles for the movement you're performing.0
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slideaway1 wrote: »Try super setting biceps with triceps. Slow the movements down. Squeeze on contraction until it starts burning in the 10-12 range. Only really need to isolate Biceps/Triceps once a week or so. The Compound movements (Bench/rows) should also be working your arms adequately.
What @slideaway1 suggested OP is what I do. I had skinny arms for ages and while I'm not saying they are massive now, thankfully they have grown a bit by super setting the above one day a week and hitting them indirectly on other days.0 -
SherryTeach wrote: »This is really an unfair complaint to the people who really have no arms. Perspective.
Yeah, and to T-Rexes**.
**Grip - how about you get one?
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One thing I'd suggest as well is ensuring that you're properly isolating your biceps and triceps by using an appropriate amount of weight. I've lost count of the number of people I've seen at the gym that slap far too much weight on the barbell, and start rocking their hips in more of a flinging motion to get the bar up, rather than a controlled curl. Similarly, I see people doing cable pushdowns, and they're doubled over with their lats and shoulders flexing with every push. Ensure you're engaging and recruiting the right muscles for the movement you're performing.
Yeah, drop the weight about 10% below your maximum. Sacrifice weight over form. Slow down the movement, Concentrate on the muscle (mind muscle connection does work), squeeze at the top until blood is filling the muscle between 10-12 range. It will feel like it's burning. Superset opposing muscles. Fill those bit%hes with protein afterwards. I'm defiantly guilty of overloading my Tricep cable pushdowns and bringing other muscles in. This has made me conscious of correcting that next time I'm in the gym.0 -
Good thing OP came back0
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LolBroScience wrote: »Good thing OP came back
LOL, I know right.0 -
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asflatasapancake wrote: »Everybody seems to be up in arms about this subject. Somebody just lend him a hand. That way, he can be armed with the knowledge he needs to succeed. Who knows, someday we all could be walking arm in arm together to reach our goals. No brain cells were armed in creating this comment.
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asflatasapancake wrote: »asflatasapancake wrote: »Everybody seems to be up in arms about this subject. Somebody just lend him a hand. That way, he can be armed with the knowledge he needs to succeed. Who knows, someday we all could be walking arm in arm together to reach our goals. No brain cells were armed in creating this comment.
Admittedly not my best work. I did give it the old college try, through.
Oh no, that was great. Ignore whats-her-name’s lazy clapping . Google wouldn’t help me find a more enthusiastic gif lol.0 -
I see some good advice in here that I also plan to follow! My arms are kind of stalled as well.0
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MarziPanda95 wrote: »LolBroScience wrote: »SherryTeach wrote: »This is really an unfair complaint to the people who really have no arms. Perspective.
...really?
I thought this was actually going to be about someone with no arms wanting to know what their TDEE might be or something...
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asflatasapancake wrote: »Everybody seems to be up in arms about this subject. Somebody just lend him a hand. That way, he can be armed with the knowledge he needs to succeed. Who knows, someday we all could be walking arm in arm together to reach our goals. No brain cells were armed in creating this comment.
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Ever since I hurt my back I've been doing seated barbell curls, which is only a half range movement. For some reason, it absolutely destroys my arms. I probably won't go back to standing curls.0
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I have long freaking arms.....and my arms never seemed to grow.
So my advice....
how much can you barbell curl?
Drop preacher curls, concentration curls, or any other exercise.
Get yourself barbell curling over 100lbs for 5 reps.
You give your biceps no reason but to grow.
I am not sure how much you train. But I only lift 3 times a week.
Follow this routine if you would like:
Workout A
Incline Bench Press: 3 sets of (4-6)(6-8)(8-10) RPT
Standing Barbell Press: 3 sets of (4-6)(6-8)(8-10) RPT
Skull Crushers: 3 sets of (4-6)(6-8)(8-10) RPT
Lateral Raises: 4 sets of (10-15) reps keep the same weight for all sets
Workout B
Weighted Chin ups: 3 sets of (4)(5)(6) reps RPT
Pistol Squats: 3 sets of (3-5) reps RPT
Barbell Curls: 3 sets of (4-6)(6-8)(8-10) RPT
Hammer Curls: 3 sets of (6-8)(8-10)(10-12) RPT
Rear Delt Flyes: 4 sets of (10-15) reps keep the same weight for all sets
Notes on the workout
Alternate Workouts A and B on 3 non-consecutive days per week EX: Monday Wednesday Friday
RPT = Reverse pyramid training: Start with your heaviest set and work your way down by 10% in weight each set
Ex: 200lbs for set 1 then 180lbs for set 2 and 160lbs for set 3
when you can do the top end of the rep ranges (6 8 10) add 5lbs to that specific set.
rest 3-4 minutes in between sets
Hope that helps man! It really did for me.
Track your progress and stay consistent
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