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need help on upper arm (bi/triceps)

Discussion in 'Health & Body' started by superfans124, Aug 31, 2009.

  1. superfans124

    superfans124 Well-Known Member

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    Beijing -> D.C. -> HK -> Beijing -> now where?
    I've been doing weight lifting for 3 months, during the period, I've gained about 15 lbs of (mostly muscle, I believe...hopefully) weight, chest increased from 91cm to 98cm, shoulders grew 3cm as well (allow some minor discrepencies due to pumped and resting stage). The problem is my arms are not growing even though I split up my time pretty evenly between muscle groups, and I AM stressing my biceps pretty hard (it's not saying much, since I am skinny to begin with, and my biceps got stressed easily. but that should be the winning formula, right?), I'm yet to see any solid progress compares to chest and shoulders, right now my arm is at a puny 33cm (around 12 inch?) when flexed.

    what I've been doing is simple dumbell curls, 3 or 4 sets or decreasing number of reps and increasing weights, but very effective in getting my biceps exhausted. (same thing with triceps, and they are even weaker)

    I tried to search for answer on the web, some say tall people with relatively longer muscle fibers in arms are just harder to work with, period. now, I am 6'3, but I wear size R suits (33 sleeve length shirts), it's my legs that are relatively longer. even assuming the case that my arms are long (which they aren't), still I see those 6-foot-and-above NBA players with solid arms, something is definitely missing.

    please help me, what am I doing wrong?
     
  2. javyn

    javyn Well-Known Member

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    I'm no expert, but give chinups a shot rather than curls.
     
  3. globetrotter

    globetrotter Well-Known Member

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    the best upper arm results I ahve ever seen has been with working the tricep not the bicep. dips are great, as is anything with a dumbell or barbell that works the triceps, give that a try for a month or so and see how big your arm is.
     
  4. javyn

    javyn Well-Known Member

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    Bench pressing and doing chinups helped my arms more than anything. I don't even do curls. According to all the Starting Strengthesque routines I've read, bicep curls aren't for beginners anyway. You'll get more doing chinups and bench.
     
  5. globetrotter

    globetrotter Well-Known Member

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    Bench pressing and doing chinups helped my arms more than anything. I don't even do curls. According to all the Starting Strengthesque routines I've read, bicep curls aren't for beginners anyway. You'll get more doing chinups and bench.

    I don't do curls, either. I did them for years, now all I do is bench, lat pulldown, squat. I am too busy for bar body shit.
     
  6. auto_pilot

    auto_pilot Well-Known Member

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    How's your diet? A good protein supplement would do wonders for adding size.

    Everyone has problem areas of development. I'd try doing back and biceps on the same day.
     
  7. hboogz

    hboogz Well-Known Member

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    Focus on compound lifts; pullups, pulldowns and tricep exercises.

    Nothing beats the dudes wearing ed hardy tshirts 3 sizes too small with biceps that are bigger than their calves...
     
  8. auto_pilot

    auto_pilot Well-Known Member

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    Focus on compound lifts; pullups, pulldowns and tricep exercises.

    Nothing beats the dudes wearing ed hardy tshirts 3 sizes too small with biceps that are bigger than their calves...


    :rofl I hate those shirts...LOL.
     
  9. unjung

    unjung Well-Known Member

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    Skull crushers.
    IMPORTANT NOTICE: No media files are hosted on these forums. By clicking the link below you agree to view content from an external website. We can not be held responsible for the suitability or legality of this material. If the video does not play, wait a minute or try again later. I AGREE

    TIP: to embed Youtube clips, put only the encoded part of the Youtube URL, e.g. eBGIQ7ZuuiU between the tags. And weighted dips and pull-ups.
     
  10. lefty

    lefty Well-Known Member

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    You're 6'3" and you have 12" arms. You need food. If you ate more and did just lived life with no resistance training your arms would still grow.

    lefty
     
  11. bigchris1313

    bigchris1313 Well-Known Member

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    More Food. 2.2g protein per kilo of bodyweight per day. Whey protein post-workout and when you wake up in the morning. Whole food protein throughout the day. Oatmeal a few hours before your workout. Post-workout, immediate blast of simple carbs, followed by a full meal within an hour.

    The post-workout simple carbs are key. Maybe 200-250 calories worth (50-62.5g). You want to spike your insulin levels to begin your recovery immediately.

    Now your heavy tri work should begin to pay returns. If you haven't started doing heavy tri work, start now.
     
  12. fredfred

    fredfred Well-Known Member

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    You need more.

    Chin ups (4 sets)
    Simultaneous Curls (4 sets)
    One arm then the other curls (4 sets)
    Rows of some sort (rowing) (4 sets)

    That plus tons of protein. Then maybe you'll see results. As you describe now, I wouldn't expect much. (Btw - triceps are a bit easier... but you should want both)
     
  13. Grayland

    Grayland Well-Known Member

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    You're 6'3" and you have 12" arms. You need food. If you ate more and did just lived life with no resistance training your arms would still grow.

    lefty


    Exactly. You can't magically put size on your upper arms. Gain weight and it will distribute itself on your body (including your arms).

    Squat, Deadlift, Bench Press and drink a gallon of milk a day. Your arms will get bigger.
     
  14. $aam

    $aam Well-Known Member

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    Aug 22, 2009
    OK two things:
    1. Make sure you're working biceps and triceps 1 to two times per week and are doing 3 to 4 exercises consisting of 3-4 sets; for me it's
    Bicep: 3 sets concentration curls; 4 sets hammer curls; 4 sets preacher curls
    Tricep: 3 sets skull crusher; 4 sets tricep pulldowns(the best imo); 4 sets overhead lift
    2. The real gains come during mealtime, make sure you're eating clean, consuming 30g of protein after your workout, and have about a 300-400 calorie surplus
     
  15. APK

    APK Well-Known Member

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    No way you put on 15 pounds of muscle in 12 weeks.
     
  16. $aam

    $aam Well-Known Member

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    No way you put on 15 pounds of muscle in 12 weeks.

    ya man if you're gaining weight that fast watch out; theres a lot of fat building up too then
     
  17. superfans124

    superfans124 Well-Known Member

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    Beijing -> D.C. -> HK -> Beijing -> now where?
    According to all the Starting Strengthesque routines I've read, bicep curls aren't for beginners anyway. You'll get more doing chinups and bench.

    that is interesting, I figured if my current routine is not working, a change in method must be put in place. thanks for all the reply.
     
  18. somatoform

    somatoform Well-Known Member

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    Once upon a time in a gym, a gym just as any other gym, perhaps even one probably not too far off from where your located, a guy named Mike decided to build muscle.

    After 5 years he got respectable gains, not too shabby, fairly good symmetry. Chest was looking good, nice back, great shoulders, and he even didn't shy away from the squat rack, enabling him to develop solid lower-body gains. But those arms, those damn arms! They just didn't get too big no matter what he did. They weren't bad, but they simply weren't commensurate with the gains of his other body parts.

    A couple of years later Mike decided to juice. No big deal. He had already built a fairly nice foundation, and was pretty cautious. He made some amazing gains. Huge, bowling ball sized delts, great traps, nice chest, huge quads and hams. But! - those god damn arms just wouldn't grow that much.

    Mike did everything he could to deny the fact that he would never have big arms, or arms whose size would complement the gains in the rest of his physique. He took chalk to the gym and was inconsiderate about its messy use, he talked to himself between sets, psyched himself up loudly (after watching a video of Ronnie - Mike had every training video of every pro bodybuilder - his choice of words were "Yeahhhh budyyyyyy"), he went to every Mr. Olympia and Arnold Classic and took pics of himself next to every bodybuilder (people thought he was a weirdo), he even married one of those born-again bubbly fascist aerobics instructors (you know the type - the girl who was fat all her life, lost quite a few pounds, got super-tanned, and decides to dictate to everyone what the "right way" is as though she knew it all along, even when she was a fatty), and went to his brother's wedding with baggy stars and stripes workout pants and a t-shirt that said "Army of one Iron God".

    But Mike was miserable deep-down inside, and though he couldn't even necessarily recognize why, there was always some 'trauma' smoldering down below. His arms! Those fucking arms just wouldn't grow.

    He did the chin-ups, increased his protein intake to 2.2 gms per pound of bodyweight, skull-crushers were a mainstay, and swore of every fucking Ed Hardy t-shirt known to man.

    "Mike", his friend once told him, "people have different genetics. You need to appreciate what you've got and what you can do. Tom Platz could never compete with Arnie in the arms department, but his quads blew arnie's away. Rich Gaspari's arms were no Lee Haney or Bertil Fox, but he did alright for himself, and look where he is now. Mike Katz didn't end up beating Arnie or Louie, but he's still got respect. Lee Priest has arms to spare but he can't even wash his own head when they're pumped. Let it go."

    "No! That's it", Mike said, "time for synthol!"


    Anyway, to make a long story short, Mike ended up losing his wife (to a bodybuilder with small arms no less), his house, car, friends, sinking dismally deeper and deeper into obscurity and finally dying of a broken heart in some back alley, clutching a syringe of synthol in one hand and pic of Ronnie Coleman's peaks in another.

    True story, I shit you not.
     
  19. Rambo

    Rambo Well-Known Member

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    I'M IN MIAMI, BITCH
    ^My god that's depressing
     

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