No arms

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

  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Increase volume.

    Do you go in with a particular plan for progressive overload over time? Or, do you just go in and wing it?
  • SherryTeach
    SherryTeach Posts: 2,836 Member
    This is really an unfair complaint to the people who really have no arms. Perspective.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    This is really an unfair complaint to the people who really have no arms. Perspective.

    ...really?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    were you on a structured lifting program OP?
  • MarziPanda95
    MarziPanda95 Posts: 1,326 Member
    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...
  • ndj1979
    ndj1979 Posts: 29,136 Member
    This is really an unfair complaint to the people who really have no arms. Perspective.

    not sure if serious….
  • MityMax96
    MityMax96 Posts: 5,778 Member
    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.
  • Brolympus
    Brolympus Posts: 360 Member
    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?
  • richln
    richln Posts: 809 Member
    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.
  • slideaway1
    slideaway1 Posts: 1,006 Member
    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.
  • slideaway1
    slideaway1 Posts: 1,006 Member
    This is really an unfair complaint to the people who really have no arms. Perspective.

    Don't worry his comment was armless.
  • joeboland
    joeboland Posts: 205 Member
    slideaway1 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.
  • joeboland
    joeboland Posts: 205 Member
    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.
  • jdscrubs32
    jdscrubs32 Posts: 515 Member
    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.
  • TheGoktor
    TheGoktor Posts: 1,138 Member
    This is really an unfair complaint to the people who really have no arms. Perspective.

    Yeah, and to T-Rexes**.

    t_rex_cartoon_by_earthevolution-d5aul6q.png


    **Grip - how about you get one?
  • slideaway1
    slideaway1 Posts: 1,006 Member
    joeboland wrote: »
    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.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Good thing OP came back
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Good thing OP came back

    LOL, I know right.
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  • Emilia777
    Emilia777 Posts: 978 Member
    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.

    post-38597-Austin-Powers-slow-clapping-gi-biry.gif

  • This content has been removed.
  • Emilia777
    Emilia777 Posts: 978 Member
    Emilia777 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.

    post-38597-Austin-Powers-slow-clapping-gi-biry.gif

    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 :tongue:. Google wouldn’t help me find a more enthusiastic gif lol.
  • gothchiq
    gothchiq Posts: 4,590 Member
    I see some good advice in here that I also plan to follow! :D My arms are kind of stalled as well.
  • richln
    richln Posts: 809 Member
    Need more curls on the stability ball (in the squat rack, of course).

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    62.jpg 52.9K
  • DeterminedFee201426
    DeterminedFee201426 Posts: 859 Member
    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...
    me too lol
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    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.
    Cuticle.
  • EzRemake
    EzRemake Posts: 128 Member
    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.
  • gtmfitness
    gtmfitness Posts: 51 Member
    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
  • richln
    richln Posts: 809 Member
    Need shake weights if you want serious gainz

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  • slideaway1
    slideaway1 Posts: 1,006 Member
    richln wrote: »
    Need shake weights if you want serious gainz

    5b16wc9ltcjy.gif

    I've perfected this action over years of being single. No pain no gain.