My amazing lack of arm development. WTF?

[Spokeonawheel]

Been doing about 12 sets each of bi and tris. Rep ranges between 10-20. Sometimes I'll superset something just for variety. It's been taking me about 50 minutes to an hour to get thru 24 set total arm workout. Doing this 3 x week.

I would.probably up the volume more but the tendonitis in my left elbow is causing some misery. So 3 x week it is till this shit finally heals up.

 

[Sworder]

imagine that your hands are hooks and your forearms are chains coming from the elbow joints. And focus on contracting the elbows behind the body (or whatever the range of motion may be for the best contraction.)

Yeah that's what I am talking about! I usually say pretty much the same thing to people whom are new to working out or if I see them pulling with their arms in the gym. I don't go up to randoms lol but if I am working out with somebody I can tell if they know how to use their back or not.

 

[Raisinballs]

I hit arms every day. Different movements every day.
When warming them up i do the following

15lb x50
20lb x40
25lb x30
30lb x20
35lb x10
Seated on a bench this gets them good and
Pumped!

Then move into what 3 things I do for the day for the arms.

After arms I then hit targeted muscle groups for that day. I don’t have a set schedule I just do what I feel I need to hit.

You do bi’s only every day or you hit triceps too? And you mean actually 7 days a week?

 

[Mighty-mouse]

You do bi’s only every day or you hit triceps too? And you mean actually 7 days a week?

I hit tris prob about 4 days a week. All heavy.

Shit I take one day off or so . But every day I’m in the gym the arms get a workout

 

[Necessary Evil]

You can always try Jeff Nippard's arm specialisation cycle. My arms are an extremely weak point as well and will do this program as a means to drastically increase arm volume and hopefully arm size.