Arms won't grow! Help!

[DJorBUST]

I've been bulking for the last 5-6 weeks and lifting heavily in the 4-6 rep range 4 times a week (Bi\Tri, Back\Chest, Shoulder, Legs). I've been eating plenty of carbs and ranging from 1.0-1.5 g protein per lb body weight.

For biceps I've been doing:
barbell curls 100x5 reps for 3 sets
hammer curls 50x6-7 reps for 3 sets
cable curls ?? for 3 sets

For triceps I've basically been doing cable pulldowns and skull crushers with as much weight as I can manage for 4-6 reps per set.

So, it seems like I can curl a lot more than those around me while maintaining proper form and my arms are only around 13.5". I've been decent gains in my chest, shoulders, etc from the bulk and I've added about 10 lbs in the last 2 months.

What is missing here? Why are they not growing?

DJorBust
5'11"
174 lbs

 

[spesmilitis]

http://www.sosuave.net/forum/showthread.php?t=78783&highlight=squat

Your arms won't grow untill their supporting muscels grow.

 

[DJorBUST]

I am squatting and deadlifting. So, I don't think that's it.

 

[spesmilitis]

Post your whole routine, we'll help out.

I personally havn't done any curls or isolated bicept work since may, and they've been growing fine. For me, rows and weighted pull ups give me all the bicept work I need.

 

[JoeBlack]

ok, you have to appreciate that genetics play a part. Not everyone can have MASSIVE arms, but you should be able to get them to grow!

Sounds like you are on the right track, but as spesmilitis says, post your routine, lets see if we can help.

Your excercises and volumes look fine. You may want to experiment with cutting it back or adding more volume. Personally I for example found my arms grew when I cut back. They were getting enough work from my other compound exercises and obviously the direct work was affecting recovery.

Lets see your routine. Also. If you want to grow, you need to EAt to grow. Whats your diet like?

 

[mrRuckus]

i'd say to hell with you too if you worked my ass off every day and pounded me into the floor.

 

[VSTbeserk]

your arms aren't go to grow big in 5-6 weeks..............

 

[Berlex]

you can use steroids

 

[Warboss Alex]

Without meaning to offend, you're a buck seventy four. How big did you expect your arms to be? Because they're supposedly the 'sexy' muscles everyone has utterly unrealistic expectations about arm growth. Have you ever seen 20" arms on a 180lb guy? By the same thinking, have you ever seen a 250lb guy with small guns?

~14" arms for this size is perfectly normal and still above average. Add 20lbs to your frame and you can expect at least another inch on your arms.

Also, you're somewhat overtraining your arms by using heavier weight and having a dedicated arm day which is completely unnecessary. Do Legs-Chest-Back and put triceps on chest day and biceps on back day.

For your direct arm work I'd drop one exercise, and double the reps you're currently doing. So for biceps 2 x 8-10 on two curls of your choice, with one being a forearm-emphasis like hammer or reverse curls.

For triceps the rest of the routine will dictate what exercises to use. If you're benching a lot then you're already working the triceps enough that they don't really need a whole lot more. Dips, close grip bench and reverse grip bench are the best choices along with skullcrushers or french press, jm presses and tate presses at a higher rep range (10+).

 

[mrRuckus]

Also, you're somewhat overtraining your arms by using heavier weight and having a dedicated arm day which is completely unnecessary. Do Legs-Chest-Back and put triceps on chest day and biceps on back day.

Aw you told him directly without some cryptic message

 

[donjuanjovi]

Like everyone else said. If YOU get big, your arms will jump along for the ride.
Also, people with giant arms and tiny bodies just look silly!

 

[Deadly_Ripped]

I agree with Warboss that you should try varying the # of sets and reps you do for each exercise. Your muscles will get used to 4-6 reps and be just big enough to handle it because your body doesn't enjoy growing bigger.

You might want to spend 3 weeks at a 3X12 or 4X12 for each exercise, then another 3 weeks doing 12, 10, 8, 6, then 3 weeks at 5X5 then start over again.

I can tell you that I used to weigh 155 and I had 15.5 inch arms. They looked completely proportional to the rest of my body (except my girly legs because I never worked them out). I hit two plateaus at 13.5 inches (I was there for over a month) and again at around 14.5-15 inches. It sucks but I got through it by taking a week easy on all muscle groups and hitting them hard the following few weeks with different exercises, varied orders of exercises, and alternate set/rep patterns.