Arms won't grow

[12claws]

6'7" 200lbs, narrow frame, lifting 3 days per week with cardio in between, been eating 6-7 times a day lately to meet 1.5g protein per lb. of body weight. 38YO, very hard gainer. Never done gear.
I have always had trouble with arms lagging the rest of my body. Routine the last month has been:
Sun. - deadlifts, rows, wide grip pull ups, bent rows

Tue. - incline bench (burned out flat press from years of use and taking a break), hammer db press, dips, military press, shoulder extensions, db flys

Thur. - pick three tricep exercises and three curls.

Cardio 2-3 times a week in between.

I make incremental gains on every exercise except arms. Though I often get compliments on the shape, they really need about another 1.5" to balance out with the rest of me. Any thoughts on what I can try to trigger some tricep growth?

 

[estray]

Your arms are only gonna get so big at 200lbs, especially when youre 6-7. Thats skinny bro. Ill bet if you ate more your arms would start growing along with the rest of your body. post your exact diet. Whenever someone says they are a hard gaine 9 times out of 10 they just arent eating enough. Also, try eating 3 huge meals instead of 6-7. You obviously have a fast metabolism and all those small frequent meals are just gonna keep it fast.

 

[ManOfMuscle]

No need for an arms only day.

 

[12claws]

I did lose about 20lbs over about 4 months right when I moved to Germany, mostly from changes in diet. Include hard lifting, I lost about half an inch on my arms.
The last three weeks has been like this:
6:15 Breakfast - whole chicken breast, bannana, handful of mixed nuts (mostly almonds), coffee with real cream
9:00 second breakfast - half chicken breast with whole grain roll, usually sunflower seed or pumpkin seed roll
12:00 - cafeteria lunch, always take the big chunk of protein they're serving, usually with pasta, vegetables and a side salad
3:00 half a chicken breast on whole grain roll
6:00 snack before gym usually three whole grain Wasa crackers (4" dia) with cheese and cold cuts
7:30 - 8:00 PWO shake with protein and carb loader
9:30 - 10:00 at least one chiken breast with vegetables
before bed time - one more chicken breast
First week of eating like this I actually dropped about a pound but now looks like I'm starting to gain weight.
I have actually been lifting less lately than in the past but I was probably over training.

 

[Slump]

Your arms are only gonna get so big at 200lbs, especially when youre 6-7. Thats skinny bro. Ill bet if you ate more your arms would start growing along with the rest of your body. post your exact diet. Whenever someone says they are a hard gaine 9 times out of 10 they just arent eating enough. Also, try eating 3 huge meals instead of 6-7. You obviously have a fast metabolism and all those small frequent meals are just gonna keep it fast.

I'm going to have to agree with this. You are skinny so your arms will be skinny too. Focus on eating more (gaining overall mass) and getting stronger and your whole body (incl. your arms) will get bigger.

 

[BIGFOOD]

i too agree with Ashtray...you need to help out your metabolism by eating bigger meals, maybe 3-5 a day..lift heavy, alot of compound movements...

 

[arm2strong]

I think it's the weak arm work-out thats once a week. Try splitting up the bicept workout on back days and tricept on chest days. Do arms at least twice a week. Working in a forearm workout on leg days isnt a bad idea also. Make sure to alternate what muscle group you start off with.

 

[estray]

I did lose about 20lbs over about 4 months right when I moved to Germany, mostly from changes in diet. Include hard lifting, I lost about half an inch on my arms.
The last three weeks has been like this:
6:15 Breakfast - whole chicken breast, bannana, handful of mixed nuts (mostly almonds), coffee with real cream
9:00 second breakfast - half chicken breast with whole grain roll, usually sunflower seed or pumpkin seed roll
12:00 - cafeteria lunch, always take the big chunk of protein they're serving, usually with pasta, vegetables and a side salad
3:00 half a chicken breast on whole grain roll
6:00 snack before gym usually three whole grain Wasa crackers (4" dia) with cheese and cold cuts
7:30 - 8:00 PWO shake with protein and carb loader
9:30 - 10:00 at least one chiken breast with vegetables
before bed time - one more chicken breast
First week of eating like this I actually dropped about a pound but now looks like I'm starting to gain weight.
I have actually been lifting less lately than in the past but I was probably over training.

Just as i suspected. Thats more of a cutting diet. Also, i dont think youre pre and post workout nutrition is adequate. Not eating enough pre and watiting too long post to eat a meal. just drop the pwo shake and eat food. try this


6:15 Breakfast - 1 whole egg 5 egg whites, 1cup(before cooking) oats, cup skim milk, 4oz meat(small steak or some lean ham).
12:00 2 cups(after cooking) of pasta, 8oz(net weight after cooking) lean beef or chicken, veggie, cup skim milk
6:00 Pre workout -1 cup oats with 2 scoops protein powder
7:30 - 8:00 post workout- 2 cups(after cooking) brown rice, 8 oz chicken breast, veggie, 2 cups skim milk
10pm 2 tbsp natural peanut butter



Thats 3244 calories, 312g protein, 320g carbs, and 80g of fat. If you get hungry between meals have a snack like peanuts or a piece of fruit.

 

[12claws]

Just as i suspected. Thats more of a cutting diet. Also, i dont think youre pre and post workout nutrition is adequate. Not eating enough pre and watiting too long post to eat a meal. just drop the pwo shake and eat food. try this....


Thats 3244 calories, 312g protein, 320g carbs, and 80g of fat. If you get hungry between meals have a snack like peanuts or a piece of fruit.

Seems like less than I'm eating now. Hell of a lot less trouble, too. Looks like you're favoring more carbs later in the evening, which I have been avoiding except for the ocaissional beer.
I have noticed, in spite of the increased eating, that I was getting hungrier sooner and more often. Will give it a try and see.
What's your thoughts on a substitute for milk? I don't necessarily dislike milk, just not a huge milk drinker - also almost impossible to find skim here.

 

[estray]

Seems like less than I'm eating now. Hell of a lot less trouble, too. Looks like you're favoring more carbs later in the evening, which I have been avoiding except for the ocaissional beer.
I have noticed, in spite of the increased eating, that I was getting hungrier sooner and more often. Will give it a try and see.
What's your thoughts on a substitute for milk? I don't necessarily dislike milk, just not a huge milk drinker - also almost impossible to find skim here.

It only seems like that cause its half the meals. I cant tell exactly how many calories you had before cause you didnt give me exact portion sizes but if i had to guess id say you were eating 2500 cals. Plus, have you ever weighed a chicken breast after cooking? an 8oz raw breast usually shrinks int 4-5 oz's once cooked. You might have to eat 2 in a meal now. 1 cup of precooked oats is alot too once its cooked. You will definetly be full after these meals. If you dont like milk then have a scoop or 2 of protein in water instead. Once you throw a couple snacks in youll be well over 3600 calories for the day. Dont be afraid of carbs later in the day too. Carb cutoffs are for cutting diets.

 

[12claws]

I think it's the weak arm work-out thats once a week. Try splitting up the bicept workout on back days and tricept on chest days. Do arms at least twice a week. Working in a forearm workout on leg days isnt a bad idea also. Make sure to alternate what muscle group you start off with.

I would prefer to break up arm work outs but I have problems with one of my elbows. I've found if I keep it wrapped for all work outs and keep arm specific to one day a week, I avoid having tennis(or weight?) elbow. It's a compromise but so far it's the best one I've found. Still waiting to see if it will hold. I've been able to do supinated db curls 6-8 rep X 3 sets with as much as 60lbs in the past but that seems to be about the point my joints say time to stop.

 

[Drako]

I would prefer to break up arm work outs but I have problems with one of my elbows. I've found if I keep it wrapped for all work outs and keep arm specific to one day a week, I avoid having tennis(or weight?) elbow. It's a compromise but so far it's the best one I've found. Still waiting to see if it will hold. I've been able to do supinated db curls 6-8 rep X 3 sets with as much as 60lbs in the past but that seems to be about the point my joints say time to stop.

Have you tried taking supplements for this glucosamine, cod liver theres even some gear out there that combats sore joints, or have you seen a specialist about it mabey thers somthing they can do to help.

 

[12claws]

I've been taking 1500mg glucosamine + MSM for about a year. It seems to help. I've been leaning towards trying a cycle but I don't feel like I've put on enough upper body naturally yet.
Doctor's advice at my age is pretty standard, "just stay off it for a while." Most doctors seem to think walking from the sofa to the fridge counts as complete "functional mobility."

 

[Drako]

Yeah I hear ya there bro. I went to docs about sore knee he said it was a sprain and needed physio... I wasnt happy with the result so went to a specialist, turned out it was a ruptured ACL and needed surgery. Wouldnt trust a GP with my life these days I go straight the pros.

 

[Starkraven]

Just as i suspected. Thats more of a cutting diet. Also, i dont think youre pre and post workout nutrition is adequate. Not eating enough pre and watiting too long post to eat a meal. just drop the pwo shake and eat food. try this


6:15 Breakfast - 1 whole egg 5 egg whites, 1cup(before cooking) oats, cup skim milk, 4oz meat(small steak or some lean ham).
12:00 2 cups(after cooking) of pasta, 8oz(net weight after cooking) lean beef or chicken, veggie, cup skim milk
6:00 Pre workout -1 cup oats with 2 scoops protein powder
7:30 - 8:00 post workout- 2 cups(after cooking) brown rice, 8 oz chicken breast, veggie, 2 cups skim milk
10pm 2 tbsp natural peanut butter



Thats 3244 calories, 312g protein, 320g carbs, and 80g of fat. If you get hungry between meals have a snack like peanuts or a piece of fruit.

I would go ahead and edit this as well. For pre-workout, 1 scoop protein is fine with 1 cup oats (or 1 large pear) but add in 1-2 TBSP natural peanut butter.. Then for POST-workout, take 2 scoops protein with 3-4 packets of flavored oatmeal or other sugar (no high fructose corn syrup).. the last meal should have protein powder with the peanut butter or flax oil.

 

[windshield]

Your diet obviously needs work, which looks like you are getting help with.

About the routine - where is the fucking leg work, like SQUATS???

 

[12claws]

Your diet obviously needs work, which looks like you are getting help with.

About the routine - where is the fucking leg work, like SQUATS???

I seldom do squats. All of my leg mass was built during my collegiate bike racing days. Though I don't race anymore, I still ride 25-50 miles per session during the warm season. Never had any complaints on leg muscle development.
I did notice that deadlifts have increased the striations in my quads.

 

[12claws]

Also started gaining weight with the diet changes - thanks.

I was surprised at how much my metabolism changed just by switching meal frequency.

 

[Starkraven]

Your diet obviously needs work, which looks like you are getting help with.

About the routine - where is the fucking leg work, like SQUATS???

I guess when you think you have leg development at 6'7" 200lbs, narrow frame, its ok. Its his body.

Squats separate men from boys. I would rather not train at all if I couldn't squat.

 

[12claws]

Squats separate men from boys. I would rather not train at all if I couldn't squat.

I agree. And I'd rather not train if it slowed me down so much on the bike that I couldn't keep up. While I appreciate and benefit from the advice of power lifters and body builders on this forum, my first and foremost sport will always be cycling. I lift because I enjoy it and to maintain some cosmetic balance in my overall physique. Too much leg work in the gym makes me a brick climbing hills.
BTW - the diet and overall lifting advice is helping - thanks.