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Lagging Arms
- Thread starter MrMetal
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Justintime85
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You should have chosen better parents.
In all seriousness outside of genetics, its the same as growing any other muscle group. Are you getting enough volume? Hows your intensity? Frequency? I’ve found biceps heal quicker than the rest of my “pull day” muscles, so sometimes I add in a few sets on another day. You can play with your frequency.
Don;t over focus on the bicep either, your arms are going to be much more effected by your triceps than you think. Don’t forget about stuff like hammer curls for your brachialis, which will make you look fuller as well.
But really… you should have chosen better parents.
In all seriousness outside of genetics, its the same as growing any other muscle group. Are you getting enough volume? Hows your intensity? Frequency? I’ve found biceps heal quicker than the rest of my “pull day” muscles, so sometimes I add in a few sets on another day. You can play with your frequency.
Don;t over focus on the bicep either, your arms are going to be much more effected by your triceps than you think. Don’t forget about stuff like hammer curls for your brachialis, which will make you look fuller as well.
But really… you should have chosen better parents.
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@Justintime85 You want to be my adoptive father? I’ve played around with training them 3x, 2x, and 1x a week, doing Mentzer HIT training all the way to more volume where I’m doing at least 3 movements and 3 sets per arm movement where every set is moderate to heavy weight to failure with a drop set to failure plus going beyond failure on all of them. I know I’m probably coming across as your typical victim mentality retard and I’m talking big however I’m actually struggling with this and putting work into my arms. I know it’s not a food/rest issue since I’m growing everywhere else.
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Just guessing off of what I’m reading here. My guess is you need to lower your weights and focus on execution. Use external sources
For stability when can, for example make single arm preacher curl your main movement for biceps. Don’t throw rope Pushdowns. Focus on a quick pause before changing directions (top/bottom) of rep. Usually lagging arms have to do with no attention (push/pull/legs) or just sloppy
For stability when can, for example make single arm preacher curl your main movement for biceps. Don’t throw rope Pushdowns. Focus on a quick pause before changing directions (top/bottom) of rep. Usually lagging arms have to do with no attention (push/pull/legs) or just sloppy
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@MrMetal I had twigs for arms like 6 months ago. Actually made the same post myself lol. Now my arms are one of my best muscle groups.
I threw an arm day in with my ppl. Cut the volume of bis/tris on my push and pulls to just 4 sets each.
Triceps are the resistant muscle to your biceps so you don’t punch yourself in the face when you flex. Always burn out your triceps before doing biceps to maximize your bicep contractions.
As far as what Routine I used I just lazily yanked a routine off a jay cutler video and it worked luckily lol
The last thing i learned is to grow freaking forearms. Everyone says “oh do triceps bro it makes 70percent of the arms they’ll look huge”. But no ones ever taking into account the arms as a whole aren’t just biceps and triceps. haveing big forearms and prominent shoulders pulls it all together.
This is a drastic comparison and yeah this dudes synthol but we’ve all seen guys like this at the gym and this is what I think of when I see it
Lee priest is a good example of what good forearms can do
Brendan Myers is a good example of someone whose never done a wrist curl in his life. Bis and tris aren’t great but if you visualized he had meat on his forearms his arms would look twice as big
I threw an arm day in with my ppl. Cut the volume of bis/tris on my push and pulls to just 4 sets each.
Triceps are the resistant muscle to your biceps so you don’t punch yourself in the face when you flex. Always burn out your triceps before doing biceps to maximize your bicep contractions.
As far as what Routine I used I just lazily yanked a routine off a jay cutler video and it worked luckily lol
The last thing i learned is to grow freaking forearms. Everyone says “oh do triceps bro it makes 70percent of the arms they’ll look huge”. But no ones ever taking into account the arms as a whole aren’t just biceps and triceps. haveing big forearms and prominent shoulders pulls it all together.
This is a drastic comparison and yeah this dudes synthol but we’ve all seen guys like this at the gym and this is what I think of when I see it
Lee priest is a good example of what good forearms can do
Brendan Myers is a good example of someone whose never done a wrist curl in his life. Bis and tris aren’t great but if you visualized he had meat on his forearms his arms would look twice as big
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chimpanzee19
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I have really good arm genetics, so I don’t really train them that often. I recently injured my bicep trying to pick up a 140lbs dumbbell to press and since then I’ve been taking it more seriously and they’ve exploded. Best advice I can give is train them effectively. Focus heavily on the contraction. I do extensive tricep work, but biceps I typically focus on hammer curls and a machine or cable curl to keep the load on them throughout the movement. Hammer curls will increase forearms, but if I’m being honest I feel like bench pressing has given my forearms more growth than anything. I don’t believe there’s many people that can rep 405 on bench that have small forearms, or really anyone that has to work up their grip strength.
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Mister.Piccolo
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@MrMetal a few things to try:
- Change the way you’re currently training arms. Focus volume, contractions, TUT, etc. A lot of folks respond best to arm training with high volume/ supersets that really pumps up the muscle, as opposed to using heavier weights. Try supersets, dropsets, lower rest times, anything thats gonna getr a strong pump into the muscle.
- Increase volume of arm training. Arms are a small muscle that can recover quickly, even more so when on cycle. Try 3X/ week, and see if you adequately recover. I’d be wary of going above that, but you should be able to stick at 3X/ week for 8-12 weeks, possibly even 4X.
- Use Gear! So if you plan to increasing volume in training & increasing weekly volume in total sessions, why not hop on a small cycle to bump up the effectiveness of workouts for lagging muscle parts? If you hard focus only arms for 4-12 weeks, you can definitely run a short cycle at lower dosses just to bring up those bodyparts. Maybe TRT + Sdrol (very short run on the sdrol here, max of 3 weeks) or NPP or MENT + sdrol (finish with sdrol, or run a 4 weeker of high dose MENT + 3 weeks of Sdrol). These are shorter cycles with much less compound (personally I’d target 4-8 weeks), and you can even complement them with insulin. If you want, use only slin on arm days, or an EOD of a slow insulin like Levermir or Lantus. I’d be cautious with faster insulins, but they do work very well.
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If you’ve tried primarily higher volume and high intensity style training (multiple sets to/near failure) for them, and gotten lackluster results, consider giving high frequency, low intensity (no failure/maybe 1 set) a shot. Especially if drugs are in the equation, hitting them upwards of 5x per week is totally doable. Still train like normal with the slow, controlled motion, but always have multiple clean reps in the tank. Something along the lines of 3-4 sets 5x/week and 1 set for each muscle group being to failure each week.
Another option is a similar high frequency approach, but with low volume and high intensity. Something like 1-2 sets 5x/week and all of them to failure.
No matter how tried-and-true volume and intensity may be, in the same way that some people don’t get energized from caffeine, you could be one of those who has arms that need to be trained in a less conventional way to yield optimal results for your body.
As another user above said, those with good arm genetics are those who tend to have good/big arms, and when you have good genetics for a certain body part you really don’t need to concern yourself with how you train them. On the flip side, somebody with poor arm genetics really needs to evaluate all variables to optimize what limited growth they can muster.
Another option is a similar high frequency approach, but with low volume and high intensity. Something like 1-2 sets 5x/week and all of them to failure.
No matter how tried-and-true volume and intensity may be, in the same way that some people don’t get energized from caffeine, you could be one of those who has arms that need to be trained in a less conventional way to yield optimal results for your body.
As another user above said, those with good arm genetics are those who tend to have good/big arms, and when you have good genetics for a certain body part you really don’t need to concern yourself with how you train them. On the flip side, somebody with poor arm genetics really needs to evaluate all variables to optimize what limited growth they can muster.
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@kayohcee Thanks man I appreciate it. After listening to everyone I’m going to alter my training slightly to where the weight is dropped and the focus will be on the contraction of the muscle as well as an increase in reps with my same split. I’ll keep going to failure often since I love going to failure, it has never really fatigued me, and I want to be very deliberate with my changes rather than throwing everything out all at once when I’m not sure if I only need a minor change. Obviously, if I still haven’t seen results I’ll drop going to failure as often as I do, and make the necessary alterations to my routine. I actually hit my chest like this yesterday and I don’t think I had ever been humbled so much by light weight lol. A lot of movements where I didn’t normally feel my chest contracting now felt like my chest was going tear itself apart and felt more difficult at times than the high intensity/heavy weight training I had been doing. Definitely a weird feeling lol.
Also, rather than just training my arms like this I’m going to experiment and train my whole body in this manner. I think I’ll probably have good results from this since I realized the other I have been unconsciously training my legs like this (which have responded well) due to a minor lower back injury, from a long time ago, which has forced me to go with lighter weights, and I naturally started focusing on the contraction of my legs muscles ever since.
Also, rather than just training my arms like this I’m going to experiment and train my whole body in this manner. I think I’ll probably have good results from this since I realized the other I have been unconsciously training my legs like this (which have responded well) due to a minor lower back injury, from a long time ago, which has forced me to go with lighter weights, and I naturally started focusing on the contraction of my legs muscles ever since.
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