Arms not growing on measurement

J

jkproperties

New member
Hi All
I am currently on cycle.
Test and deca

I have seen some really good gains overall, all my measurements are going up except my arms, they look bigger but measurements are the same.

I train arms on Tuesdays and Fridays
Bi's
Ez bar curls can't lift heavier as I have pain in forearms currently curling 45kg
Cable curls sitting ass on the floor to have constant tension go up to 82.5kg plates.

Tricept
Push downs
Close grip bench press
Dips

I also do lots of compound excersises like Clean and press and push press.
I am using Arnold's basic training workout at the moment.

And advice welcome.

I am 5'8 and weigh 187 pounds
Last measurement I was 17%bf

Thanks again
 
Add another exercise hitting them at a different angle.. Eg. Hammer curls, reverse grip skull crushers..

How long you been training brother? What are your arms measuring? How many cycles you punched through? And how long you been training?
 
Getl4rgr
Thank you for the reply

I actually just stopped the hammer curls recently 2 weeks ago but will add reverse skull crushers and see how it goes.

I have been training since 2007
Fairly consistent,
Arms are 39cm 15inches they look good but not seeing numbers go up.
Done a couple of cycles maybe 3 before, was told to eat clean and gained very little.
This cycle I have been eating everything and had great gains.

I am naturally skinny and have a very small frame.
Weighed 53kg when I finished school 116pounds

187pounds now 30 years old.
 
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switch up routines every 4-6 weeks,example

SBC-4x6-8
Incline DB Curl-3x10
Hammer Curl-3x10

Close grip bench-4x6-8
V-bar tricep pushdown-4 sets of 15,12,12,10
Skullcrushers-4 sets of 10-12
 
Yeah I know what you mean with good gains from smashing heaps of what ever food but I've been training about as long as you but my best gains have been this year I've been dieting all year.. A binge here and there when I'm bulking but you gotta eat shitloads of clean food.. If bulking is what your after.. Smash lean meats, brown rice oats, green veg, egg whites.. When I was bulking January I was eating every 2 hours...

Rough diet for bulking:
Meal1: 8 egg whites 1 whole egg
2 bits of whole meal/ grain toast with peanut butter
Coffee.. No sugar
Meal2: 2 chicken breasts 2 cups of brown rice 1 cup of beans
Meal3: same as meal 3
Meal4: same as meal 3
Meal5: Preworkout supplements, whey protein with 1 cup of oats, BCAA
Meal6: post workout.. Whey protein with 1 cup of oats
Meal7: 500g steak or chicken or tuna, 2cups of beans
Meal8: before bed.. Casein shake

Mate if you stick this out you'll slam it on... If you start getting fat back the brown rice to 1 cup not 2 and oats half cup..
 
Oh how I sympathize with you bro.

Here's what you do....EAT MORE..lol...you need some more protein it sounds like to me. For years my arms would not grow..I do tons of sets..get tons of rest..then I evaluted my diet..And just so you know everyhting else would grow..my chest, my legs for sure, shoulders etc.. Genetics are a bitch...arms for some are stubborn..give yourself a few months with higher amounts of protein and I can almost promise that you'll arms will grow..

Heres the kicker....fuck your bi's... focus ON YOUR TRIS!!! THATS THE SECRET BRO.

hope this helps
 
Lol yeah the swinging arms while curling is great to watch.
Barry is on the money i think, up your protien amount and give it a bit more time and you will see arm growth
 
I tried doing a new routine and it worked for me. I started super setting the long head and short head of my biceps. Every time your curling with your elbows in front of your body it works the short head. (the inside of the bicep) like doing preacher curls. To hit the long head ( the outside of the bicep) your elbows need to be behind your body. Sitting On the incline bench doing dumbell curls. I do a set of 10 with the 45lb dumbbells standing while keeping elbows in front of my body finishing a curl. When I finish that set I immediately grab the 35lb dumbbells and do another set of 10 on the incline bench. I do 3 sets of that back to back with about 2 minute breaks in between. I put on a good 3/4" in about 3 months after changing my routine. It worked for me and might work for you. Give it a try
 
lol i know what ya mean when i flex ( cold) they measure 16" but just not happy with them lol
want them around 17-18 inches but like anything u want everything bigger once u hit that mark lol

as for me i can preacher curl right now 110 pounds for 5-6 reps for 3-4 sets
i am trying dif routines to get the peak of my bi's up like standing cable curls to the head, and 21's now and see if they add inches to my peak, as my tri's are strong as fuck!
 
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barrysanders said:
Oh how I sympathize with you bro.

Here's what you do....EAT MORE..lol...you need some more protein it sounds like to me. For years my arms would not grow..I do tons of sets..get tons of rest..then I evaluted my diet..And just so you know everyhting else would grow..my chest, my legs for sure, shoulders etc.. Genetics are a bitch...arms for some are stubborn..give yourself a few months with higher amounts of protein and I can almost promise that you'll arms will grow..

Heres the kicker....fuck your bi's... focus ON YOUR TRIS!!! THATS THE SECRET BRO.

hope this helps
Click to expand...

Jack Tors said:
most ppl use way to much weight for bi's
Click to expand...

I totally agree,ive always concentrated more on my tri's than my biceps,cause when i do back,my bi's get a hell of a workout anyway,plus the tricep muscles are a much larger muscle than the bi's anyway

just focus on food(clean eating)

Close grip Bench presses(incline,flat and decline)
Skullcrushers(incline,decline and flat)
V-bar and straight bar pressdowns
2 handed behind the head db presses
French presses

and your triceps will grow!!! if you eat as hard as you train!!
 
I don't know why people work their arms so much. Do more pull ups and rows and you will get bigger biceps along with a strong back.
 
jkproperties said:
Hi All
I am currently on cycle.
Test and deca

I have seen some really good gains overall, all my measurements are going up except my arms, they look bigger but measurements are the same.

I train arms on Tuesdays and Fridays
Bi's
Ez bar curls can't lift heavier as I have pain in forearms currently curling 45kg
Cable curls sitting ass on the floor to have constant tension go up to 82.5kg plates.

Tricept
Push downs
Close grip bench press
Dips

I also do lots of compound excersises like Clean and press and push press.
I am using Arnold's basic training workout at the moment.

And advice welcome.

I am 5'8 and weigh 187 pounds
Last measurement I was 17%bf

Thanks again
Click to expand...
if measurent hasn't changed,but u say ur arms look better and are stonger...it's because of a little less bodyfat...

just a note... to add an inch to your arms ur gonna have to gain 12-15lbs of lean body mass
 
Wow, that's a lot of replies.
I have been on cycle about 8 weeks,
I have gained a total of 13kg 28.6pounds
8.5kg muscle mass 18.7pounds according to my dietician, I get weighed and measured every week.

I have grown quite well there is no doubt.

I do widegrip chins 2xper week.

How would you know when you overtrain?

This has always been a bizarre theory to me, when I started training I trained my arms so hard I couldn't sleep from the pain I also could hardly lift my arms, now I barely feel pain in my bicept the next day.

I agree I hit Teicepts much harder and know it is 2 3rds of the arm size.
My tricept are quite big I think in relation to my arm.

I am going to change up my arm workout more and see If I can get better results.

I will also try super setting the 2 heads.

I am not eating clean at the moment as I find it very hard to eat enough calories when eating clean
My macros per day are as follows
Calories 4026
Carbs 464
Fats 115
Protein 303

Should I increase protein?

It's definitely genes that are holding me back but I am pushing myself as much as I can. I don't want to be huge
Want to look like this guy.View attachment 546271

We are a similar build height he's just bigger and leaner, if that makes sense.


I have 8 weeks left on cycle will then end with 4 weks anavar and isoplex to lean out while cutting down on starches and eating cleaner all round.

What do you guys think about Behind the head tricept extensions for mass?
This seems to be a favorite of most guys at my gym.

Thank you for all the input.
 
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