My arms wont grow

My fucking arms have barely grown over 3 years of training and it bothers the shit out of me

They’re 14.5” and at 6 foot it makes them look even smaller then they actually are.

What do I do

  1. 4 weeks ago
    Anonymous

    What’s your routine?

  2. 4 weeks ago
    Anonymous

    Same. Bumping for help because I’m bulking in 4 weeks

    • 4 weeks ago
      Anonymous

      My physique looks like your pic. It’s over for armlets

  3. 4 weeks ago
    Anonymous

    I can’t help y’all without a routine. Arms have been the easiest thing for me to grow besides my back.

  4. 4 weeks ago
    Anonymous

    10 reverse grip curl into 20 curl x5

  5. 4 weeks ago
    Anonymous

    Since you retards aren’t going aren’t going to post routines. I’ll tell you how I got big arms. For bicep accessory work I do; preacher curls 4x12. Then I do regular barbell curls 5x12. After this is do hammer curls superseted with incline curls or spider curls. I do this until failure. For triceps I do a triceps push down pyramid. I start with 60 pounds for as many as I can. I repeat this until I get around 150 pounds in the machine, increasing the weight by 20 pounds each time. After I get to the heaviest weight I go back down to 60 pounds in the same interval for as many reps as I can each time. Once I’m done with this I do a tricep rope pull down, but modified so it’s performed overhead. Depending on how I feel I do skull crushers 4x20 after this. Shoulders I only do lateral and frontal raises 5x failure everyday. All of this should be done on top of the main muscle group worked that day.

  6. 4 weeks ago
    Anonymous

    My arms are a strong point for me, I do a ppl with tricep rope pushdowns and standing skullcrushers on push day and cheat curls and hammer curls on pull day. That's all I need and I've seen my arms go from 15 to 18 mostly in the last year.

  7. 4 weeks ago
    Anonymous

    Wow same exact stats and timeframe of training. Rest of my body especially my chest and back is huge but my arms are pathetic

  8. 4 weeks ago
    Anonymous

    [...]

    I can do about 7 with really good form but if I’m heeming that shit I can squeak out like 13. When should I add weight?

    • 4 weeks ago
      Anonymous

      now
      start with 5 kg for 3x5

  9. 4 weeks ago
    Anonymous

    lol youre such a failure OP, after 2 months lifting my arms are outgrowing everything else, so much that I need to slow down on arm exercises, do weighted chinups, then an exercise for triceps pulldowns with rope and some preacher curls and thats it

    • 4 weeks ago
      Anonymous

      >t. Fat fuck

      • 4 weeks ago
        Anonymous

        im not fat, im skinnyfat but like 80/20% ratio

  10. 4 weeks ago
    Anonymous

    my arms are 16~ or something and they still look small from the front because I'm 6'2, but my wingspan is 6'8.

    learn to live with it.

  11. 4 weeks ago
    Anonymous

    you are doing progressive over load right? along with more sets amd less reps right?

  12. 4 weeks ago
    Anonymous

    [...]

    Shut up you fucking armlet. Stop trying to push this chin up for arms meme

  13. 4 weeks ago
    Anonymous

    >db curls
    >preacher curls
    >I don't know the name of the exercise but get the dumbbells from normal arms position up to your chest, while trying to keep your arm in a straight 90deg angle, one arm at a time
    >forearm dumbbell front raise
    Simple as. Do normal curls + third exercise during your back day, and all the other days on a dedicated arm-focused day. aaaa

  14. 4 weeks ago
    Anonymous

    Have you gotten any stronger in bicep curl movements? If you are not lifting more now then 3 years ago you know why you still small.

  15. 4 weeks ago
    Anonymous

    Train for pump, not for weight. Do this for 2 weeks before looking hard in the mirror again. Post again to thank me.

  16. 4 weeks ago
    Anonymous

    Train bis and tris 4 times a week each. Work your way up from 10 or so to 20 sets a week over the course of a few months and always take the last set of each exercise to failure. Your arms will grow.

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