Anyone have arms lag behind?

[dropdahammah]

Been working out for 8 years. Anyways, it seems like my arms have a hard time growing, as in comparison to the rest of my body.

People underestimate how good of shape I am in because of my bis & tris.. but when I take off my shirt they're in for a surprise.

My chest & back are thick. But my arms lag behind! It's like i can't get them to grow. They're also quite vascular, but lack in density. Suggestions? On arm day i do a standard 12-8 rep scheme x 3-4sets - 4-5 exercises. High reps/low weight... Heavy... etc etc

 

[johnnyBALLZ]

First off how much are they lagging? What I mean is give us a better idea of where you're at. What are you stats? Height, weight, BF%, what do your arms measure?

The reason I'm asking is I think a lot of BBers suffer from various degrees of body dysmorphia. They may not be lagging as much as you think...

 

[Gunrunner]

I split my upper body workout by muscle groups of pushing and pulling.

On pushing days I will work Pecs, Delts and Tris, in that order. When I'm completed with pecs my delts are half way done with their workout and when I have completed Pecs and Delts my Tris are almost done totally. About 4 sets total for Tris is all I have to do. Doing more can really overtrain them.

The other workout it Back and Bis. Same thing; after a brutal back work out my Bis are almost done. 4 sets of curls and I'm done. I see people spend over an hour doing every type of curl there is but I don't see much results on their arms. Keep it short and intense.

 

[dropdahammah]

I am 5ft 6.5inches tall
152 lbs
8%bf

About 14 inches not flexed

 

[dropdahammah]

I don't know, i've had friends tell me if i worked on my arms i'd be good to go.

 

[Demondosage]

focus on your power movements, and limit your arm training to once every 10-14 days, often times guys with a hard time getting arms to grow are just overkilling it, your going to be better off backing off a little. When you start putting on more size with your compounds movements they will catch up. It sounds to me like for 150 something lbs they are ball park range, you may need to get around 175-180 to see an inch or two on em

 

[johnnyBALLZ]

Solid advice. ^^^

You gotta start eating big man or you won't get to where you want to be. DD's right, your arms are probably spot on for your size. Try putting down 4000-5000 calories a day for a little while and watch what happens. Good luck

 

[Demondosage]

also may I add, you have a relatively low bodyfat % and you may find you grow a little better <10% range as opposed to single digit, you can always diet and get it back after you've grown a little

 

[dropdahammah]

Thanks for the responses fellas. I definitely do not eat enough. I've been on oxycodone, which has caused my calorie intake to significantly become lower than before. I was 168lbs 12% bf around this time last year on cycle..time to get back at it.

 

[raysugar1234]

I split my upper body workout by muscle groups of pushing and pulling.

On pushing days I will work Pecs, Delts and Tris, in that order. When I'm completed with pecs my delts are half way done with their workout and when I have completed Pecs and Delts my Tris are almost done totally. About 4 sets total for Tris is all I have to do. Doing more can really overtrain them.

The other workout it Back and Bis. Same thing; after a brutal back work out my Bis are almost done. 4 sets of curls and I'm done. I see people spend over an hour doing every type of curl there is but I don't see much results on their arms. Keep it short and intense.

He hit the nail on the head here....

 

[pittbox]

I split my upper body workout by muscle groups of pushing and pulling.

On pushing days I will work Pecs, Delts and Tris, in that order. When I'm completed with pecs my delts are half way done with their workout and when I have completed Pecs and Delts my Tris are almost done totally. About 4 sets total for Tris is all I have to do. Doing more can really overtrain them.

The other workout it Back and Bis. Same thing; after a brutal back work out my Bis are almost done. 4 sets of curls and I'm done. I see people spend over an hour doing every type of curl there is but I don't see much results on their arms. Keep it short and intense.

I love those 30 sets of curls guys, I do 30 reps a week and its plenty.

 

[raysugar1234]

I love those 30 sets of curls guys, I do 30 reps a week and its plenty.

I've know people who ONLY do arms.....

 

[dropdahammah]

Been hitting the gym with a buddy and following his regimen. i've been working out alone for so long, i didn't realize how long of a break i was taking in between sets. Workouts have been short and intense.. arms have been taking a beating too. I feel revitalized in the weight room...seems like a little change-up was needed.

 

[Grizzly2]

The only thing people ever compliment me on is my arms, and I hate it. I put so much effort into everything else, but nobody notices haha. I'll admit, I used to be one of those guys that had a whole ARM day and would just destroy them... but now I focus on compound movements and let's say after chest I'll just do about 2 exercises and 3 sets an exercise for my triceps. I'll just really focus on squeezing as hard as I can with light weight for 15-20 reps. I really just focus on stretching the muscle fascia with the pump and flood the muscle with water and nutrients. Since I've been doing this I've gained an inch on my arms. Compound movements are where it's at in regards to really building size and density.

 

[Demondosage]

I was out to dinner last night with a couple friends, and this waitress tells me "OMG, your arms are like the size of my legs" I responded with "Hold on, I haven't gotten that far yet, and slowly moved my head down to check her legs out" Then I said, "Nah, my arms aren't that big" trying to sound humble, but the way it probably came across was me calling her a fat fuck, LOL

 

[fit2beking]

I was out to dinner last night with a couple friends, and this waitress tells me "OMG, your arms are like the size of my legs" I responded with "Hold on, I haven't gotten that far yet, and slowly moved my head down to check her legs out" Then I said, "Nah, my arms aren't that big" trying to sound humble, but the way it probably came across was me calling her a fat fuck, LOL

[)]

 

[Grizzly2]

I was out to dinner last night with a couple friends, and this waitress tells me "OMG, your arms are like the size of my legs" I responded with "Hold on, I haven't gotten that far yet, and slowly moved my head down to check her legs out" Then I said, "Nah, my arms aren't that big" trying to sound humble, but the way it probably came across was me calling her a fat fuck, LOL

Hahaha that's hilarious [)] I feel that our humble intentions are often misinterpreted for douche-baggery, but it happens to the best of us haha.

 

[dnoyez]

I am 5ft 6.5inches tall
152 lbs
8%bf

About 14 inches not flexed

simply back off the volume,and the saying goes once you can barbell row 315 for 8-12 and benchpress 315 for 8-12......also get that bw at your height to a clean 205lbs I think your 14 inch arms will not be 14 anymore bro.

 

[sebaco2011]

simply back off the volume,and the saying goes once you can barbell row 315 for 8-12 and benchpress 315 for 8-12......also get that bw at your height to a clean 205lbs I think your 14 inch arms will not be 14 anymore bro.

To an extent yes, but I have seen guys at powerlifting meets with very small arms and even legs yet the power they possessed was crazy. I remember one guy had arms that appeared to be 15.5 inches maybe 16 yet he was benching 335.

 

[dnoyez]

To an extent yes, but I have seen guys at powerlifting meets with very small arms and even legs yet the power they possessed was crazy. I remember one guy had arms that appeared to be 15.5 inches maybe 16 yet he was benching 335.

true,but did the guy bench 335 for 12-15 controlled non powerlifting style reps?