Why won't they fucking grow?

>36 cm biceps

I work arms three times a week. That should be enough, right?

Give me some tips/advices
My arms are fricking lacking comparing to my chest and back

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  1. 1 month ago
    Anonymous

    >I work arms
    vague. expand.

    • 1 month ago
      Anonymous

      >My arms are fricking lacking comparing my chest and back
      no shit. The arms always take the longest to grow. Also how are you doing arms 3 days a week? Are you going light on each session?

      Ok let me explain
      I do chest/triceps and back/biceps two times a week and a separate day for biceps, triceps and shoulders

      Between 3 and 4 series, 4 exercises for biceps and 3 for triceps

      • 1 month ago
        Anonymous

        What workouts do you do for biceps and triceps? It seems like you're overworking them

        • 1 month ago
          Anonymous

          >overworking them
          I doubt but for biceps I do hammer curls, barbell curls, cable bicep curls and this machine that allows you to work biceps/triceps

          For triceps I do dips, tricep pushdowns and the machine I mentioned before

          Am I fricking up?

          • 1 month ago
            Anonymous

            Just don't waste time doing any arm work below 8 reps, single joint exercises aren't worth going for "strength reps," really. Give it time anon and eat enough. Do an exercise that's hardest for 8, like standing/sitting barbell curls, and then do one where it's all about the feel, like cable curls or the machine you posted. Triceps do have a good compound that you're already doing, dips (you can benefit from less than 8 reps on these), you could also try skullcrushers. I prefer the variation where you let your hands drift towards the crown of your head for that stretch. Honestly though, you can grow arms faster if you sacrifice your upper body workload in favor of them, I just find going too overboard can affect your bigger muscles gains since your bis/tris might limit your compounds from fatigue

      • 1 month ago
        Anonymous

        took me a whole fricking year to grow them from there to 40cm
        ffs
        I'm starting to get serious with them.

        I was thinking of separating my training in three:
        1)High intensity excercises for strength and mechanical tension

        2)really heavy isometric holds on dip bars for bone density

        3) High rep low weight for tearing the muscle and generating metabolic stress with the burn

        The first ones are done on monday alongside 3, but we will keep on doing 3 for 2 days more, always chasing the burn. Finally we let them rest from day 4 to 5 and by day 6 we work arms with 1 and 2 in the same manner, and day 7 will be another rest

        You will damage your ligaments and hoints irreversably and that will be it.
        Work out arms 1x a week w high volume and let them actually repair themselves.

        Your body apparently is not genetically predisposed to grow from high intensity, so try low intensity.
        Even better - drop all other workouts and do arms e.g. monday and thursday for 2 weeks.
        Let all the juices work solely your arms.

        Its this (trying something else) or you'll keep working out as you already do and

      • 1 month ago
        Anonymous

        Name the exercises holy moron not the muscles. What are you doing exactly? In what order and sets and reps??

        • 1 month ago
          Anonymous

          .

          https://i.imgur.com/F59SnzM.jpg

          >overworking them
          I doubt but for biceps I do hammer curls, barbell curls, cable bicep curls and this machine that allows you to work biceps/triceps

          For triceps I do dips, tricep pushdowns and the machine I mentioned before

          Am I fricking up?

      • 1 month ago
        Anonymous

        Feels like problem is too much junk volume not enough intensity and you may be cheating your weight that would steal your gains. Hitting it a few times but real good until complete and utter obliteration (with perfect form) should be all you need to do.

        • 1 month ago
          Anonymous

          Eh, while I agree with overboard volume on bigger muscle areas, that kind of volume seems to be better for arms, although I do like using some light intensity techniques on some biceps exercises, so I do agree in that regard. I think what it comes down to is if he's actually recovering from his volume, if he was willing to sacrifice in areas to really Jumpstart things for awhile. I think the pumpkin technique actually works somewhat for nasties even. The idea of being able to make a larger pumpkin by disposing of the other pumpkins growing of the same plant

      • 1 month ago
        Anonymous

        vague. expand.

  2. 1 month ago
    Anonymous

    >My arms are fricking lacking comparing my chest and back
    no shit. The arms always take the longest to grow. Also how are you doing arms 3 days a week? Are you going light on each session?

  3. 1 month ago
    Anonymous

    If your arms are lacking I don't wanna imagine your legs bro

  4. 1 month ago
    Anonymous

    took me a whole fricking year to grow them from there to 40cm
    ffs
    I'm starting to get serious with them.

    I was thinking of separating my training in three:
    1)High intensity excercises for strength and mechanical tension

    2)really heavy isometric holds on dip bars for bone density

    3) High rep low weight for tearing the muscle and generating metabolic stress with the burn

    The first ones are done on monday alongside 3, but we will keep on doing 3 for 2 days more, always chasing the burn. Finally we let them rest from day 4 to 5 and by day 6 we work arms with 1 and 2 in the same manner, and day 7 will be another rest

  5. 1 month ago
    Anonymous

    40cm is natty limit, you're almost there

  6. 1 month ago
    Anonymous

    >tfw 37cm
    GET MOGGED

  7. 1 month ago
    Anonymous

    if natty, arm size is 90% genetic, you cannot influence their size in any meaningful way if your insertions are shit and bones thin
    either roid or get used to wearing long sleeves for the rest of your life

    • 1 month ago
      Anonymous

      No you can always just bloatmax and get fathers, beats being a skinny armed homosexual

      • 1 month ago
        Anonymous

        this, forgot you can just eat until you get fatceps

    • 1 month ago
      Anonymous

      frick you I'm getting 60cm arms

  8. 1 month ago
    Anonymous

    You're probably just very fat. If you had lean 36 cm biceps then they'd be fine.

    • 1 month ago
      Anonymous

      >very fat.
      I'm like 16% body fat

    • 1 month ago
      Anonymous

      dyel alert

  9. 1 month ago
    Anonymous

    are you nearing failure, eating enough, sleeping enough
    have you tried switching up your routine in the last 3 months

  10. 1 month ago
    Anonymous

    Make preachers curls and incline curls a priority, and overload them

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