arms and chest wtf

[The Conquistador]

ok so i have been training 2 yars and have seen phenomenal strength gains and size gains but it seems that my arms never seem to grow and peak. I go heavy as i can and try to squeeze but i can never get that squeeze in the bi that im looking for. seems like its always more close to the inside crook of the arm. I do heavy as i can at 8,6,4 but recently started at 8,8,6,4 to try to change it up. also, my chest seems to not be growing either even tho in reality it has to be. it has fat there being stored and slight gyno but i couldnt see how it could effect it that much. what is weird is that i dont see the size in the chest and it seems flabby but i am benching in the 3's and doing reps with the 110's and inclining in the 2's so it kinda baffles me. maybe its just that im looking too hard but the arms are lacking for sure and I wantedf to know if anyone had any tips for adding size

shoulders are great and big, arms just suck

 

[joshbeam1]

I'd say do deadlifts and squatts. Also for arms maybe try 21's sometimes 7 fullmotion/7reps from bottom up half way/7reps from half way all the way up. I've never had a prob. w/arms though. Are u overtraining?? eating enough protein or calories in general??

 

[Insane_Man]

Cut.

 

[jcp2]

Your arms will grow as you gain more muscle overall. Some people just don't have great arms. Make sure you are rowing heavy as hell, that should help. Overhead pressing and benching will help the tri. Look at my journal and see the amount of arm work i do, mine have grown a tad over the last year. The one thing that has happened to me is i have gotten stronger all over.

 

[gottabadrash]

SQUATS!!!!! once again i beat huskyguy

 

[The Conquistador]

im eating enough cals to get fat haha , might up the protein and i will add some more rows and close grip bench in there

 

[daan69]

im eating enough cals to get fat haha , might up the protein and i will add some more rows and close grip bench in there

turn up the intensity on back day too... bent over rows and t-bars made my arms grow more than anything.

lol i love how everyone chimes in with squats and deadlifts when somone asks how to get bigger arms... funny how my arms never feel sore after squat day ... they do improve overall wideness of the body though...

 

[thetopdog]

I feel you bro, my arms are shitty too. In the past year I've gone from repping 215 on bench to repping 295, my chins have gone from sets of bodyweight plus maybe 15 pounds to sets with 70lbs strapped to me, my squats have gone from 200 to 315 for reps, deads have gone from 135, haha to 325 for reps. Bodyweight has gone from 178 at the end of my cut last summer to 218 today

And my arms have not even grown 1/2 an inch!

 

[Vennom96]

My arms were always smaller (in my eyes anyway, even though everyone else says they're big). But anyway, my workout for the past probably 6 months has been chest, arms, and shoulders, all on separate days and back and bi's on separate days. And on top of that I was doing 9-10 sets for my arms along w/ everything else so I think they were getting severely overtrained. A couple weeks ago I changed my workout to chest, tri's, and shoulders all on the same day, doing only 4 total sets for each, and back and bi on the same day and doing only 4 sets of bi's total. In just the past couple of weeks I have noticed more size difference in my arms than in the past few months.

 

[Starkraven]

My arms were always smaller (in my eyes anyway, even though everyone else says they're big). But anyway, my workout for the past probably 6 months has been chest, arms, and shoulders, all on separate days and back and bi's on separate days. And on top of that I was doing 9-10 sets for my arms along w/ everything else so I think they were getting severely overtrained. A couple weeks ago I changed my workout to chest, tri's, and shoulders all on the same day, doing only 4 total sets for each, and back and bi on the same day and doing only 4 sets of bi's total. In just the past couple of weeks I have noticed more size difference in my arms than in the past few months.

why dont you do legs? whats wrong with some of you against legs? if i had to choose one exercise i'd squat every week. squats will make your arms grow. you want to know how? here is the science behind it:

when you train a large bodypart such as the legs, the body releases a surge of test and GH into the blood. you ever feel horny post-workout? thats why. the larger the bodypart worked, the more test and GH released = more muscle growth and strength and quicker recovery. yeah its hard, but its also fun and very rewarding.

 

[deputy66]

when doing 21's, do you do them in a row or three sets of seven??

 

[Vennom96]

why dont you do legs? whats wrong with some of you against legs? if i had to choose one exercise i'd squat every week. squats will make your arms grow. you want to know how? here is the science behind it:

when you train a large bodypart such as the legs, the body releases a surge of test and GH into the blood. you ever feel horny post-workout? thats why. the larger the bodypart worked, the more test and GH released = more muscle growth and strength and quicker recovery. yeah its hard, but its also fun and very rewarding.

I do do my legs, I just didn't post it b/c the first post was about the guy's arms not growing so I was just trying to show that my arms were getting worked directly or indirectly 3x a week and probably overtraining. Since I switched my workout to where each muscle was only getting stimulated directly or indirectly only once a week, I was making better gains in my arms.

 

[chidoks]

i have shitty arms too... my forearms are small, my bi's and tri's are decent sized but lack definition...

 

[joshbeam1]

Yeah, when doing 21's u do them in a row 7,7,7 (1 set). Did u understand how to do them?? or did I do a poor job of explaining myself??
Listen to these guys telling u 2 do squatts and deads it will make more of a difference the ANYTHING else training wise(diet obviously a huge part too).