Absolutely 0 Progress in Arms

Training
101

It’s hard to say what is possible but with your stats you will gain weight very quickly if you eat well and get a lot stronger. At the age of 30 I went from 160-190 in 3 months (13.6kg). I gained some fat but not too much. I was still lean and could still see my abs. Just don’t freak out if you start gaining a bit of fat. Fat is easy to lose.

I did a gallon of milk a day. It was an easy way to get more calories and protein in. I just to add olive oil and oats as well. Liquid calories can be helpful.

When I was your age I wasted years worrying about about silly little things and I made no progress. I spent too much time reading and trying different programs. It was when I started eating more and kept things simple I made progress and you start to learn what works.

102

[quote]Massthetics wrote:
Magick - In my opinion avoiding a weight belt is the best thing you can do for strength… Heavy compounds are a good ab exercise I wouldn’t want to use a weight belt, it keeps your core stable but if you use it often your going to become dependant on it. I don’t understand its use in competitions either, if you can’t lift the weight raw/beltless, your simply too weak to fucking lift it.
[/quote]

Reread what Flipcollar just wrote. If using a belt lets you lift 30-40lb more, then that is 30-40lb more on your body.

And, like I wrote earlier, it isn’t as though the belt completely removes your core from the equation. Your core will be stronger when you’re squatting 400lb with a belt rather than when you’re squatting 315lb without a belt.

Furthermore, read this-

103

[quote]Apothecary wrote:

[quote]dt79 wrote:

[quote]siddhu_r wrote:

[quote]Massthetics wrote:
Lol my problem isn’t impatience, ive gained 15 kilos so far and all my lifts have gone up enormously and I have put on a lot of size. I am going clothes shopping soon because shorts are becoming tight and t shirts are tight on my back, sometimes on my chest/shoulders. Everything is progressing besides arms which have NOT BUDGED in a solid 4 months. I think I have been patient enough.[/quote]

4 months ? Been working on an ab issue for 4 years now and iam still going at it , so yah , chill [/quote]

LOLOLOLOLOLOLOLOL
[/quote]

Right? Was wondering if this guy was gonna show up.

Either that, or it’s the same troll on 2 accounts.[/quote]

Its not me I can guarantee you that -_-

104

[quote]magick wrote:

[quote]Massthetics wrote:
Magick - In my opinion avoiding a weight belt is the best thing you can do for strength… Heavy compounds are a good ab exercise I wouldn’t want to use a weight belt, it keeps your core stable but if you use it often your going to become dependant on it. I don’t understand its use in competitions either, if you can’t lift the weight raw/beltless, your simply too weak to fucking lift it.
[/quote]

Reread what Flipcollar just wrote. If using a belt lets you lift 30-40lb more, then that is 30-40lb more on your body.

And, like I wrote earlier, it isn’t as though the belt completely removes your core from the equation. Your core will be stronger when you’re squatting 400lb with a belt rather than when you’re squatting 315lb without a belt.

Furthermore, read this-
http://www.T-Nation.com/training/the-belt-and-the-deadlift[/quote]

Yea, I definitely benefit from the belt. I’m stronger than I was before I started using it. I can certainly see why massthetics wouldn’t have a real reason to invest in one yet if his numbers are consistently going up. It’s probably not going to matter much for awhile. I got the belt because I needed a new training stimulus to get my numbers moving again.

One thing I’ve noticed that I think is interesting is that most people, in their training sessions, put on their belt when they get to the same, or similar weight, regardless of their max. I put on my belt when I put the 4th plate on the bar, and it seems like most lifters who are significantly stronger than me also tend to add the belt around 400 lbs.

OP, it may not be necessary for you to get a belt, but the perception that ‘if you need a belt, the weight is too heavy’ is, in my opinion, a misunderstanding of the belt. I doubt you can find a 750+ deadlift video on youtube without a belt, and even if you can, it’s going to be 1 in 100. The belt is meant to be something that you actively brace your abs against, not something that ‘replaces’ the work of the abs.

105

Solid advice about “gear” like straps and belts. I’ve been trying to wean myself off of “relying” on them, only using them once I’ve reached the limit of my weak link for that lift. This (supposedly) allows me to train up the weak link(s), then gear up and lift heavier, benefiting the rest of my body.

Like Flip mentioned, this point varies for people, and some folks just use belts as a “security blanket”. I know I used to FEEL better when I had a belt on, which caused me to almost rely on it. I decided to scrap that when I re-did my squat from scratch, and now I can easily rep out weights beltless that I used to struggle with WITH a belt.

Same with straps and deads. I used to strap up for EVERYTHING, which did my grip no favors. Then I went cold turkey no straps, and my weights plummeted, of course. Aside from just not being able to hold the bar, even if I WAS able to hold it, it felt like it was going to slide out, which took a lot of focus away from the actual lift. The happy area is in the middle; I usually strap up at 3 plates, using a mixed grip for everything else. I still don’t belt for deads, but I never have (not that I’m moving enough weight to need one anyway, probably).

106

Using a belt trains you to really “tighten your core”. Before using a belt I did not realize what “tight” really meant.

When using a belt, I wear it a little looser and try to expand my entire mid section with air. This means all the way from my abs to my lower back. If I do it right, the belt will end up extremely tight. From training myself to hold the air throughout each rep ( if I don’t, the belt gets loose and my chest caves when squatting), I learned to do the same without a belt.

107

Well grow up and see your self drinking more. I’m definitely being serious. Its one of the cheapest calories you can buy, and Mark Riptoe is adamant about his beginners doing it for a time to gain that initial mass.

108

small updates guys

  • arms have actually gotten bigger in the first time in 3 months lol. they’ve made a start, just gained a quarter of an inch. Minor improvement can hardly see it besides on the measuring tape but its a gain. Minor improvement in size but tremendous improvement in strength.
  • Last 3 sessions I have gotten WEAKER. At first it was only on squats then it spilled over to all of my lifts. I take it to be over training. While 3 days a week is nothing, doing it on 5-6 hours of sleep is and I am completely exhausted. No motivation for school, lifting, or life. School holidays just started I am taking about 8 days off to go camping so chill days on the beach and sleeping in are ahead of me. When I come back I plan to deload SLIGHTLY and continue to gain.
  • I am now doing a modified version of stronglifts. Added calf raises to all of my work outs, so I am now doing 3x15 calves 3 days a week. I am doing static holds after my deadlifts.
  • Only been doing static holds about a week and already noticing a solid improvement in strength, finally got my deadlift to increase because of it. Very happy.

Nothing else to mention, gaining about a kilo a week I am at 72-72.5kg atm I believe. I have been really craving milk lately having about 4 cups a day.

Downloaded a couple powerlifting, nutrition, and bodybuilding ebooks to read while i go camping. I will have internet so I can still lurk and post on these forums but its not going to be spectacular, plus it has a very small data cap.

109

Well, there’s a part of me that really thinks you should just stick to a program.

But it’s good you’re figuring things out and what works for you.

Since you haven’t been getting the rest you need, you might find that you come back somewhat stronger after your vacation as your body recovers.

110

[quote]Massthetics wrote:
I am taking about 8 days off to go camping so chill days on the beach and sleeping in are ahead of me. When I come back I plan to deload SLIGHTLY and continue to gain.
[/quote]

Why deload if you’re already taking 8 days off? I mean sure, if you’re not feeling so into it on your first day back, don’t kill yourself on that one workout. But you’re only taking 8 days off, you’re not going to have lost any strength (might even gain some if you actually were overreaching) and you’ve already taken the rest you need. I don’t see any reason to deload more.

111

[quote]Apoklyps wrote:

[quote]Massthetics wrote:
I am taking about 8 days off to go camping so chill days on the beach and sleeping in are ahead of me. When I come back I plan to deload SLIGHTLY and continue to gain.
[/quote]

Why deload if you’re already taking 8 days off? I mean sure, if you’re not feeling so into it on your first day back, don’t kill yourself on that one workout. But you’re only taking 8 days off, you’re not going to have lost any strength (might even gain some if you actually were overreaching) and you’ve already taken the rest you need. I don’t see any reason to deload more.[/quote]

I thought about saying the same thing, but at the end of the day I don’t think it matters. Here’s what I’ve gotten out of this thread:

The kid is 16 and has a substantial interest in lifting. And he’s paying attention to what he’s reading. He’s trying lots of things, and by the time he’s 20, he’ll have a lot of varied experiences under his belt from which he’ll be able to draw. All of this is good.

I’ve taken months off at a time because I was mentally drained, and busy with a ton of other shit. A week off followed by a de-load week is no big deal. No reason to be so strict about this type of thing at his age. I think more than anything else, the OP needs to figure out what works for him. Learning experiences and making ‘mistakes’ right now are probably better for him than just getting everything technically right.

Just some thoughts. I’m coming around on you, OP.

112

Good job.

I assume you by “deload slightly” you mean you are just going to decrease some weight and work back up?

Have fun at the camp.

113

Lorez - I am sticking to a problem. I plan to stick to stronglifts for another 12+ weeks, until I get strong (about 150kg squat) or start hitting major plateau’s. Then I will probably switch to something like 10x10 GVT.

Apokalyps - Deloading because I don’t want to be going hard out when I come back I want to be at a more comfortable 90% of my potential. Not deloading much, probably like 5kg or so on squat. Also, when I come back from camping I have some parties on which means I will be drinking, so I won’t be at my potential anyway. But I will still be gaining.

[quote]flipcollar wrote:

[quote]Apoklyps wrote:

[quote]Massthetics wrote:
I am taking about 8 days off to go camping so chill days on the beach and sleeping in are ahead of me. When I come back I plan to deload SLIGHTLY and continue to gain.
[/quote]

Why deload if you’re already taking 8 days off? I mean sure, if you’re not feeling so into it on your first day back, don’t kill yourself on that one workout. But you’re only taking 8 days off, you’re not going to have lost any strength (might even gain some if you actually were overreaching) and you’ve already taken the rest you need. I don’t see any reason to deload more.[/quote]

I thought about saying the same thing, but at the end of the day I don’t think it matters. Here’s what I’ve gotten out of this thread:

The kid is 16 and has a substantial interest in lifting. And he’s paying attention to what he’s reading. He’s trying lots of things, and by the time he’s 20, he’ll have a lot of varied experiences under his belt from which he’ll be able to draw. All of this is good.

I’ve taken months off at a time because I was mentally drained, and busy with a ton of other shit. A week off followed by a de-load week is no big deal. No reason to be so strict about this type of thing at his age. I think more than anything else, the OP needs to figure out what works for him. Learning experiences and making ‘mistakes’ right now are probably better for him than just getting everything technically right.

Just some thoughts. I’m coming around on you, OP.[/quote]

YES!!! exactly right, I put a million time more effort into research and experimenting with different methods more than any other lifters I know my age. Nearly all of them have been doing a standard 5-6 day split, drinking protein shakes etc for 1-2 years. I try out programs, don’t do standard supplementation but I think more about diet, etc. At first though I was wasting my time I was doing the wrong routine and I hopped from training methods too often. I am sticking with stonglifts now for a while as mentioned earlier in this post.

dt79 - Exactly. and thanks.

114

Still think your over thinking this stuff far to much, planning for what you do when you hit a 150KG squat (which is almost double your current squat in 12 weeks) rather than just focusing on whats in front of you. Does the size of your arms really matter when you have a 95LB(44Kg) bench focus on nailing the big lifts and the rest will all fall into place.

Eat well, sleep well, study hard, enjoy yourself and train hard at 16 that’s all you really need to do.

Improve the amount of sleep you get, it will make such a huge difference on your life you will be glad you did it, don’t stay in bed all day beating off but get your head down earlier and turn off the phone, laptop and all that crap.

115

[quote]Massthetics wrote:
Lol my problem isn’t impatience, ive gained 15 kilos so far and all my lifts have gone up enormously and I have put on a lot of size. I am going clothes shopping soon because shorts are becoming tight and t shirts are tight on my back, sometimes on my chest/shoulders. Everything is progressing besides arms which have NOT BUDGED in a solid 4 months. I think I have been patient enough.

My current lifts for SL are 210lb deadlift, 155lb squat, 95lb bench. (6’2, 150lb) When I was training at home for about 4 months (ive been lifting 5 months total, only just joined a gym) I had no squat rack so I had to deadlift + ohp the weight up to my shoulders. So therefore I was squatting light and didn’t make much progress. My squat has gone up 40lb this month and my quads are blowing up, deadlift is progressing good however grip is becoming a problem so I have added static holds to one of my workouts.

Everything is, and has been progressing how it should besides arms. When I row my bis are being hit the most because theyre weak, bench press i rarely even feel a chest burn even though I use a slightly wide grip. Arms are my limiting factor in everything and they just do not want to grow.

Martimoro I don’t know how you can say I don’t have a lagging body part when everything is growing and getting stronger and has been for a while, and one body part has remained the same lmfao. That is the definition of a lagging body part.[/quote]

You gained over 30lbs in a year?
You were 6’ 2" @ 120lbs before? or…grew 2-5 inches taller negating your 30lb muscle gain
Yes! Impatience is your problem
You said you’ve done EVERYTHING in 4months trying to grow
At your development you need to maintain focus and NOT bounce around from program to program
The formula for your success is VERY simple!
Workout hard
Recover
EAT BIG!!!
and be patient

116

[quote]ToolManSam wrote:

[quote]Massthetics wrote:
Lol my problem isn’t impatience, ive gained 15 kilos so far and all my lifts have gone up enormously and I have put on a lot of size. I am going clothes shopping soon because shorts are becoming tight and t shirts are tight on my back, sometimes on my chest/shoulders. Everything is progressing besides arms which have NOT BUDGED in a solid 4 months. I think I have been patient enough.

My current lifts for SL are 210lb deadlift, 155lb squat, 95lb bench. (6’2, 150lb) When I was training at home for about 4 months (ive been lifting 5 months total, only just joined a gym) I had no squat rack so I had to deadlift + ohp the weight up to my shoulders. So therefore I was squatting light and didn’t make much progress. My squat has gone up 40lb this month and my quads are blowing up, deadlift is progressing good however grip is becoming a problem so I have added static holds to one of my workouts.

Everything is, and has been progressing how it should besides arms. When I row my bis are being hit the most because theyre weak, bench press i rarely even feel a chest burn even though I use a slightly wide grip. Arms are my limiting factor in everything and they just do not want to grow.

Martimoro I don’t know how you can say I don’t have a lagging body part when everything is growing and getting stronger and has been for a while, and one body part has remained the same lmfao. That is the definition of a lagging body part.[/quote]

You gained over 30lbs in a year?
You were 6’ 2" @ 120lbs before? or…grew 2-5 inches taller negating your 30lb muscle gain
Yes! Impatience is your problem
You said you’ve done EVERYTHING in 4months trying to grow
At your development you need to maintain focus and NOT bounce around from program to program
The formula for your success is VERY simple!
Workout hard
Recover
EAT BIG!!!
and be patient
[/quote]

35lb in 6 ish months. I was about 6’1.75 when I started now I am 6’2 on the dot. Giving some room for error I don’t think I have really grown. I am probably growing at about 1cm every 6 months I am mostly done. Hopefully I reach 6’3 eventually but no taller.

I haven’t been bouncing around, I would try a particular method for 2-3 weeks if it didn’t help I’d move on to the next. 2-3 weeks is plenty of time to see if it is helping me.

Jose969 - yes I understand and follow the basic concepts train hard, rest, eat a lot but I always want to do more. I don’t get enough sleep, working on getting more.

I have been on stronglifts for 6-7 weeks atm I think, before that I was on a split I created myself. I wasn’t happy with my bench so i was hammering chest and tris 2-3 times a week and I wasn’t getting enough sleep. Eventually I switched straight to stronglifts. Wasn’t really seeing progress, however I just had a solid 2 or so weeks off everything I started benching and a weight I would usually struggle with for 5x5, felt easy I felt as if I could do it for 5x8. I guess I was overtraining and I never gave my chest and tris (mostly tris) a chance to recover. My ohp is incredible also compared to before.

just a side note, bought some creatine yesterday afternoon.

117

[quote]Massthetics wrote:
thanks for the answers

[quote]magick wrote:

[quote]Massthetics wrote:
My current lifts for SL are 210lb deadlift, 155lb squat, 95lb bench. (6’2, 150lb) When I was training at home for about 4 months (ive been lifting 5 months total, only just joined a gym) I had no squat rack so I had to deadlift + ohp the weight up to my shoulders. So therefore I was squatting light and didn’t make much progress. My squat has gone up 40lb this month and my quads are blowing up, deadlift is progressing good however grip is becoming a problem so I have added static holds to one of my workouts.
[/quote]

Given this, all your gains in sizes merely means that you looked like a stick previously.

Do some curls and tricep work if you want. But, ffs, your bench stalled at 95lb. Something is wrong. Maybe you’re not eating enough, maybe you have dreadful bench form.

Get to about 200lb and double the numbers on each of your lifts before you complain about how your arms never grow.[/quote]
Yeah that makes sense, my frustration is im making great noob gains everywhere but my arms. stalling at 95lb is pathetic. My form is good, I used to have pretty average form leave my feet wherever, grip the bar, elbows pointing out to the side and bench. I read a few articles and watched a few videos I now do what I think is more powerlifting style form, its supposed to be safer for my shoulders and should give me more power. (my bench went up 5lb just by changing form)

Feet slightly tucked under the bench, feet flat, legs tensed, core tensed, slight curve in lower back (only as far as the natural curve you always have when standing, i dont exaggerate it), tensed lats, grip the shit out of the bar, pretend like im trying to bend it, elbows slightly tucked in. This form feels a lot more solid, supposed to be better for my rotator cuffs and I lift slightly heavier.

So bottom line what do you think I should do? stick with stronglifts how it is or add some dips and chin ups?[/quote]

Dude, your bench press form must be shit no offense. You need to retract your scapulae (imagine squeezing a tennis ball between your upper back if that makes sense) and keep it TIGHT during the whole movement, get your WHOLE upper back tight as hell and keep it like that, lower the bar just below your nipples and then press back up.

But, again, keep your scapulae RETRACTED during the whole movement, and on the negative, try to pull your hands towards each other and squeeze the bar as hard as you can.