Help! Arms won't get bigger! - JP Fitness Forums

Mistertornado · 12-03-2006, 08:57 AM

Hello everyone,

I was just wondering how long one would normally have to work out before they started noticing a change in the size of their arms.

I have been working out now for about 3 months and my arms haven't changed a bit. I can definitely lift heavier weights however, but I have been stuck at 14" arms forever. Would love to have 16" ones.

I am currently following a program similar to max-ot

Thanks in advance for any feedback

OldGuy · 12-03-2006, 09:12 AM

Have you noticed increases in size elsewhere? If you haven't then I would think you're not eating enough. Also, a Max-OT program is not reallly about size gains. It's more a strength program. You will gain size but more slower than a hypertrophy program.

I did HT1 from NROL for a month and gained a .5" on my arms. But then again I was also eating enough (the program sure made me do that.)

Waittz · 12-03-2006, 09:25 AM

eat, weighted chins, weighted dips, sleep, eat again. rinse and repeat.

Mistertornado · 12-03-2006, 09:41 AM

Hi

thanks for the response. It's hard for me to tell about my size gains, because I have been losing fat as well through the process. All in all, I am definitely happier with my appearance as compared to a few months ago.

I work out five times a week (targetting different muscles only once per week), and I think that I am eating a lot. If I had to eat more, I would be too full and I would be poor. Eating well is soooo expensive.

If one were doing everything right, how much could they expect to gain on their biceps in, say, 3 months?

Thanks a lot

Waittz · 12-03-2006, 09:50 AM

you lift too much. unless youre on the gear 5 is too much, stick to 3 full body workouts or a 2 upper 2 lower split. you grow when you rest, not in the gym. Make sure you are squatting, your arms wont get big without the rest of your body doing the same. That said, youre arms are there to assist your body in pushing and pulling, not flexing your elbows. So if you want big guns work on heavy presses and rows. Close grip bench press, dips, chins and heavy rows are great. Arms dont grow fast, or people would walk around with 18 inch arms after 2 years aof training. Expect anywhere from .1 to .5 inches in 3 months. Mind you, you'r arms wont get bigger unless the numbers on the scale does as well. Sorry about my poor grammar. its early.

I. Kay · 12-03-2006, 09:53 AM

If you're concerned about size, then first of all I'd find a program that focuses on size. And by "program", I don't mean just a workout. The right workout is important, but in my opinion (1) studying up on really good form on the given exercises and (2) finding the appropriate nutritional adjustments, are just as important.

Have you ever had anybody knowledeable check your form?

What do you know about your diet? Trust me, I know all about being poor and trying to eat right. But you have to have some measurement of what to aim for. Are you really eating a lot, or just more than you used to? If you're working out 5 times a week, I'm betting you're not eating enough to really grow.

Also, perhaps you are eating enough, but what kinds of things are you eating? Are you short on fiber, on healthy fats, on protein?

Sometimes it takes just a few key adjustments here and there. Add a couple servings of vegetables here, a few more calories to you workout shake, a little more sleep, a little less time with the weights (similar to what Steve mentioned, 5-6 sets of really good bench pressing is worth more for your arms than twice as many triceps extensions. Same for chinups vs. curls).

Lisa~ · 12-03-2006, 09:56 AM

Quote:

Originally Posted by TheSteve

eat, weighted chins, weighted dips, sleep, eat again. rinse and repeat.

I like Steve's answer because the size of your arms is not just about biceps size. The triceps make up a larger part of the overall mass of the arms.

If you've been dieting and loosing fat, how do you even know for sure if the muscle mass in your arms is bigger or smaller? It's possible that you've added size to the muscles but reduced the surrounding fat, making no significant change in the circumference measurement.

I. Kay · 12-03-2006, 09:59 AM

Quote:

Originally Posted by Lisa~

I like Steve's answer because the size of your arms is not just about biceps size. The triceps make up a larger part of the overall mass of the arms.

If you've been dieting and loosing fat, how do you even know for sure if the muscle mass in your arms is bigger or smaller? It's possible that you've added size to the muscles but reduced the surrounding fat, making no significant change in the circumference measurement.

Arnold is well-known for claiming that his arms ballooned when he began hitting his triceps twice as much as his biceps.

Great point on the fat-loss too.

djhaycock · 12-03-2006, 10:04 AM

There was an article over on TNation that said you need to add 15lbs of muscle to add 1 inch to your arms.

But, like what has been said, your nutrition has to be inline and if you're losing fat, you really may not be able to tell what's going on with your arm structure.

Mistertornado · 12-03-2006, 10:09 AM

thanks for the replies

Good point about the fat loss on the arms Lisa! I do find that they look more defined than before!

About the training too much...I go 5 times a week, but each workout lasts 30-45 minutes, whereas I know some people are in there for well over an hour, and maybe as long as 2.

Overall I am very happy with my progress, but every guy wants huge arms!

Thanks again!

ParanoidAndroid · 12-03-2006, 10:25 AM

this program helped me alot. I'm sure it gave me gains. Nothing incredible, but definitely an increase

rgv · 12-03-2006, 10:51 AM

Quote:

Originally Posted by Ian Kay

If you're concerned about size, then first of all I'd find a program that focuses on size. And by "program", I don't mean just a workout. The right workout is important, but in my opinion (1) studying up on really good form on the given exercises and (2) finding the appropriate nutritional adjustments, are just as important.

Have you ever had anybody knowledeable check your form?

What do you know about your diet? Trust me, I know all about being poor and trying to eat right. But you have to have some measurement of what to aim for. Are you really eating a lot, or just more than you used to? If you're working out 5 times a week, I'm betting you're not eating enough to really grow.

Also, perhaps you are eating enough, but what kinds of things are you eating? Are you short on fiber, on healthy fats, on protein?

Sometimes it takes just a few key adjustments here and there. Add a couple servings of vegetables here, a few more calories to you workout shake, a little more sleep, a little less time with the weights (similar to what Steve mentioned, 5-6 sets of really good bench pressing is worth more for your arms than twice as many triceps extensions. Same for chinups vs. curls).

great info here. Eating and triceps are going to be huge parts of gains in various areas.

also whoever mentioned form probably hit the nail on the head. it doesn't help to curl huge weights if to get it up you're throwing yourself back to get some swing help. static back with very little elbow movement and you'll see better results.

OldGuy · 12-03-2006, 11:23 AM

Yes, Steve, A Max-OT style program is not particularly drainiing on the CNS. You basically hit a body part a day (and they even have an arm day). So you hit a part once a week. But the rep range is 6, so it's more a strength program than any thing else.

But Max-OT is not a good program for fat loss either. It just wouldn't have the same afterburn effect. I did it for a while but after a few months it gets stale. There are a lot of better program out there than Max-OT.

Waittz · 12-03-2006, 03:46 PM

Quote:

Originally Posted by Mistertornado

thanks for the replies

Good point about the fat loss on the arms Lisa! I do find that they look more defined than before!

About the training too much...I go 5 times a week, but each workout lasts 30-45 minutes, whereas I know some people are in there for well over an hour, and maybe as long as 2.

Overall I am very happy with my progress, but every guy wants huge arms!

Thanks again!

Just because other people workout too much, it doesnt justify a 5 day split. Less is more, more is less.

Waittz · 12-03-2006, 03:49 PM

oh, about the tricep thing, yeah bigger tris make bigger arms. They make up 2/3 of you're upper arm and your biceps can only get as big as your triceps will let them. If you are doing two upper days and two lower days, start or finish your upper workout with alternating sets of weighed dips/chins, or close grip bench/chins. Cycle your rep ranges from 5x5,4x10, 3x8 ect. And REST and EAT and youll get haaayyyuuuge guns. Just dont forget to get a permit.

Terry Monk · 12-03-2006, 08:49 PM

Speaking mostly what Steve said, but in a different way: skip the bb curls and other direct isolation exercises. The real way to get big arms is to hit your full body with compound movements, when the big muscles grow the little muscles will follow.

Alcoholiday · 12-03-2006, 10:19 PM

i know that a lot of people say, and i find this true as well, that arm growth is around 1" per 20 pounds you add to your frame.

jj · 12-04-2006, 07:06 AM

Quote:

Originally Posted by Alcoholiday

i know that a lot of people say, and i find this true as well, that arm growth is around 1" per 20 pounds you add to your frame.

So your telling me I will never have 25" guns

Alcoholiday · 12-04-2006, 11:39 AM

Quote:

Originally Posted by jj

So your telling me I will never have 25" guns

not unless you're jeff lewis size.

of course, there are exceptions to the rules, like those people who do only arms when they train, and eat well... they're going to grow more probably, but look stupid in return.