Arms Won't Grow (Not Your Average Case)

Bigger Stronger Leaner Competitive Bodybuilding
1

Since this is my first time, and it might help anyone posting, ill give you some info about me and my problem, which I believe is different from the average “arms wont grow” plight.

Im 17, I have been bodybuilding/ powerlifting for 4 years and I am very large and strong. I have beaten several state records in powerlifting, yet my body has always been built for bodybuilding and my personal preference is bodybuilding. Im 5’8 and weigh 245 pounds off season.

Some of my lifts are…
Bench 315x 8
Squat 505x3 (herniated disc) discontinued
Bent row 225x 8
Military press 225x 8

Well my lifts are pretty good for my age, and my body (other then my arms) has responded really well to workouts. My workouts are very intense, I often exceed the weekly reccomended number of sets in 2 workouts, Yet i yield great results (other then my arms).

I have tried very small arm workouts (Low volume), very high volume, putting tris with back or chest, bis with back or chest, every possible excercise.

I constantly change up my rep range and excercises, Ive had my own arm day for about a year.

Ive done all this naturally even though if you saw me you wouldnt think it, I havent even taken a supplement up till 2 weeks ago.
I am now on
NO shotgun
Creatine
BCAAs
Vitamins
Whey Protein

I also eat a lot, and get decent sleep, I mean it works for every other muscle so dont see any problems there.

Finally ive been told by some former/ current body builders that their arms didnt get as big as the rest of them till their 20s.

So if you please have any advanced advice id greatly appreciate it.
P.S. not trying to toot my own horn with all my stats and stuff, just trying to get you guys a picture of how serious/ big I am for being 17. Its also my first forum post.

2

[quote]TheGatekeeper wrote:
I constantly change up my rep range and excercises, Ive had my own arm day for about a year.

[/quote]

Don’t constantly change your routine?

3

Pics please.

4

How often are you training them?

5

[quote]BONEZ217 wrote:
How often are you training them?

How much do you curl and how much do you close grip press? [/quote]

Once a week, i have tried twice a week tho didnt work.

6

Somehow I find it hard to believe that you are benching 315 and pressing 225 and don’t have decent sized arms since your triceps are extremely involved in these heavy motions.

If your not trolling, I would suggest cutting out your arms day, because you are probably over working them and not allowing enough time for recovery and growth. Personally I do not include an arms day in my regiment because I feel that my bis/tris get good enough work on my back and chest days.

If your 5’8" 245 lbs at age 17 you should be getting your pro card soon with stats like that, or you should be going back to your troll cave.

You got pics?

7

[quote]WestCoast7 wrote:
Somehow I find it hard to believe that you are benching 315 and pressing 225 and don’t have decent sized arms since your triceps are extremely involved in these heavy motions.

If your not trolling, I would suggest cutting out your arms day, because you are probably over working them and not allowing enough time for recovery and growth. Personally I do not include an arms day in my regiment because I feel that my bis/tris get good enough work on my back and chest days.

If your 5’8" 245 lbs at age 17 you should be getting your pro card soon with stats like that, or you should be going back to your troll cave.

You got pics?[/quote]

No pics right now, i will get some soon. But my triceps and biceps are very powerful BECAUSE of powerlifting, yet they are not proportionally big. Ill use the example of Mariuz Pulganovski ( sorry for spelling ) the 7 time world strongest man. While he is a very large man, Guys like Dennis Wolf, Jay Cutler, Dorian Yates are much larger then he is. Yet his lifts are much greater. I have a similiar case, my arm lifts are very strong, but no matter what they wont grow.

8

[quote]WestCoast7 wrote:
Somehow I find it hard to believe that you are benching 315 and pressing 225 and don’t have decent sized arms since your triceps are extremely involved in these heavy motions.

If your not trolling, I would suggest cutting out your arms day, because you are probably over working them and not allowing enough time for recovery and growth. Personally I do not include an arms day in my regiment because I feel that my bis/tris get good enough work on my back and chest days.

If your 5’8" 245 lbs at age 17 you should be getting your pro card soon with stats like that, or you should be going back to your troll cave.

You got pics?[/quote]

This is a stupid post. Bench pressing 315 is no huge feat (it is impressive for a 17 yr old good job OP) and certainly not for a 245lb person. Some people actually have arms that don’t grow from compound movements, crazy huh? So instead of asking how big the OPs arms are currently along with a chest measurement for comparison you call troll. You don’t even know the bodyfat percentage and you’re talking about ‘pro cards’. Come on man.

Cutting out the arms day for someone whos arms arent growing is the single worst piece of advice you can possibly give. His arms aren’t being over trained. That’s rediculous. Someone who trains their back properly should get nothing more than a small pump in their biceps, definitely not enough stimulation to build 19" arms. Same goes for chest and triceps.

9

How much do you curl with decent form? And do you get a good contraction when you curl that much? Do you beging the curl from a dead hang or close to it? Do you get a pump in your arms at some point in the arm workout?

10

[quote]BONEZ217 wrote:
WestCoast7 wrote:
Somehow I find it hard to believe that you are benching 315 and pressing 225 and don’t have decent sized arms since your triceps are extremely involved in these heavy motions.

If your not trolling, I would suggest cutting out your arms day, because you are probably over working them and not allowing enough time for recovery and growth. Personally I do not include an arms day in my regiment because I feel that my bis/tris get good enough work on my back and chest days.

If your 5’8" 245 lbs at age 17 you should be getting your pro card soon with stats like that, or you should be going back to your troll cave.

You got pics?

This is a stupid post. Bench pressing 315 is no huge feat (it is impressive for a 17 yr old good job OP) and certainly not for a 245lb person. Some people actually have arms that don’t grow from compound movements, crazy huh? So instead of asking how big the OPs arms are currently along with a chest measurement for comparison you call troll. You don’t even know the bodyfat percentage and you’re talking about ‘pro cards’. Come on man.

Cutting out the arms day for someone whos arms arent growing is the single worst piece of advice you can possibly give. His arms aren’t being over trained. That’s rediculous. Someone who trains their back properly should get nothing more than a small pump in their biceps, definitely not enough stimulation to build 19" arms. Same goes for chest and triceps.

[/quote]

Im not talking about Pro card if your referring to me, and my competition weight is 200 pounds.

11

[quote]BONEZ217 wrote:
How much do you curl with decent form? And do you get a good contraction when you curl that much? Do you beging the curl from a dead hang or close to it? Do you get a pump in your arms at some point in the arm workout? [/quote]

Right now with very strict form I curl 125x 8, Its hard for me to get a bicep pump, ive added supersets to try and fix the problem. Tricep pump is a little easier for me to get.

12

pics or it didn’t happen.

I’m sorry, who the hell doesn’t have a digi cam, web cam or camera on their phone these days?

Granted, you are 17, but I’ve seen 10 yr olds with camera phones.

I call troll until pics are posted.

like said 5’8 245 is thick, even at 20% BF that’s darn muscular.

13

[quote]TheGatekeeper wrote:
BONEZ217 wrote:
WestCoast7 wrote:
Somehow I find it hard to believe that you are benching 315 and pressing 225 and don’t have decent sized arms since your triceps are extremely involved in these heavy motions.

If your not trolling, I would suggest cutting out your arms day, because you are probably over working them and not allowing enough time for recovery and growth. Personally I do not include an arms day in my regiment because I feel that my bis/tris get good enough work on my back and chest days.

If your 5’8" 245 lbs at age 17 you should be getting your pro card soon with stats like that, or you should be going back to your troll cave.

You got pics?

This is a stupid post. Bench pressing 315 is no huge feat (it is impressive for a 17 yr old good job OP) and certainly not for a 245lb person. Some people actually have arms that don’t grow from compound movements, crazy huh? So instead of asking how big the OPs arms are currently along with a chest measurement for comparison you call troll. You don’t even know the bodyfat percentage and you’re talking about ‘pro cards’. Come on man.

Cutting out the arms day for someone whos arms arent growing is the single worst piece of advice you can possibly give. His arms aren’t being over trained. That’s rediculous. Someone who trains their back properly should get nothing more than a small pump in their biceps, definitely not enough stimulation to build 19" arms. Same goes for chest and triceps.

Im not talking about Pro card if your referring to me, and my competition weight is 200 pounds.
[/quote]

No that was a response to the quoted post.

And if you aren’t getting a pump you aren’t hitting the muscle and that’s the problem.

You need to really focus on the contraction at the top of the lift. While you are sitting in you chair flex your bicep as hard as possible. Hold it for a few seconds or whatever. If you do that enough times you’ll get better at activating those muscles. When you go to the gym do the same thing but with a dumbell in your hand. Do not pick up the dumbell you think you can handle. Start with the 30lb. I just picked an arbitrary weight that you should be able to handle under complete control. Do standing alternating curls with emphasis on the contraction. Use full range of motion. Do 12-15 reps and increase the weight for the next set if you think you can. Squeeze the handle as hard as possible throughout the movement. Do this until you get a good pump. As many sets as it takes. If your grip starts failing and they start to resemble hammer curls than drop the weight. Keep the form down until you can feel the muscle working.

Once you establish a proper mind muscle connection than go back to your normal arm routine. Do this 2-3 times a week if you need to, space the days obviously.

The same goes for triceps. You may want to preexhaust the muscle by doing isolation movements first and then move to close grip pressing.

14

[quote]BONEZ217 wrote:
TheGatekeeper wrote:
BONEZ217 wrote:
WestCoast7 wrote:
Somehow I find it hard to believe that you are benching 315 and pressing 225 and don’t have decent sized arms since your triceps are extremely involved in these heavy motions.

If your not trolling, I would suggest cutting out your arms day, because you are probably over working them and not allowing enough time for recovery and growth. Personally I do not include an arms day in my regiment because I feel that my bis/tris get good enough work on my back and chest days.

If your 5’8" 245 lbs at age 17 you should be getting your pro card soon with stats like that, or you should be going back to your troll cave.

You got pics?

This is a stupid post. Bench pressing 315 is no huge feat (it is impressive for a 17 yr old good job OP) and certainly not for a 245lb person. Some people actually have arms that don’t grow from compound movements, crazy huh? So instead of asking how big the OPs arms are currently along with a chest measurement for comparison you call troll. You don’t even know the bodyfat percentage and you’re talking about ‘pro cards’. Come on man.

Cutting out the arms day for someone whos arms arent growing is the single worst piece of advice you can possibly give. His arms aren’t being over trained. That’s rediculous. Someone who trains their back properly should get nothing more than a small pump in their biceps, definitely not enough stimulation to build 19" arms. Same goes for chest and triceps.

Im not talking about Pro card if your referring to me, and my competition weight is 200 pounds.

No that was a response to the quoted post.

And if you aren’t getting a pump you aren’t hitting the muscle and that’s the problem.

You need to really focus on the contraction at the top of the lift. While you are sitting in you chair flex your bicep as hard as possible. Hold it for a few seconds or whatever. If you do that enough times you’ll get better at activating those muscles. When you go to the gym do the same thing but with a dumbell in your hand. Do not pick up the dumbell you think you can handle. Start with the 30lb. I just picked an arbitrary weight that you should be able to handle under complete control. Do standing alternating curls with emphasis on the contraction. Use full range of motion. Do 12-15 reps and increase the weight for the next set if you think you can. Squeeze the handle as hard as possible throughout the movement. Do this until you get a good pump. As many sets as it takes. If your grip starts failing and they start to resemble hammer curls than drop the weight. Keep the form down until you can feel the muscle working.

Once you establish a proper mind muscle connection than go back to your normal arm routine. Do this 2-3 times a week if you need to, space the days obviously.

The same goes for triceps. You may want to preexhaust the muscle by doing isolation movements first and then move to close grip pressing. [/quote]

Thankyou very much

15

[quote]jehovasfitness wrote:
pics or it didn’t happen.

I’m sorry, who the hell doesn’t have a digi cam, web cam or camera on their phone these days?

Granted, you are 17, but I’ve seen 10 yr olds with camera phones.

I call troll until pics are posted.

like said 5’8 245 is thick, even at 20% BF that’s darn muscular.

[/quote]

  1. because i dont take pics of myself in a mirror doesnt mean im a troll
  2. Regardless of what you think I am and always will be bigger and have more potential then you do at any age, I have what you never will and all your internet comments wont change that :).
16

[quote]TheGatekeeper wrote:

  1. Regardless of what you think I am and always will be bigger and have more potential then you do at any age, I have what you never will and all your internet comments wont change that :).

[/quote]

Nevermind, you’re not a troll. You really sound like you’re 17, lol

17

[quote]TheGatekeeper wrote:
jehovasfitness wrote:
pics or it didn’t happen.

I’m sorry, who the hell doesn’t have a digi cam, web cam or camera on their phone these days?

Granted, you are 17, but I’ve seen 10 yr olds with camera phones.

I call troll until pics are posted.

like said 5’8 245 is thick, even at 20% BF that’s darn muscular.

  1. because i dont take pics of myself in a mirror doesnt mean im a troll
  2. Regardless of what you think I am and always will be bigger and have more potential then you do at any age, I have what you never will and all your internet comments wont change that :).

[/quote]

haha

18

[quote]BONEZ217 wrote:
TheGatekeeper wrote:
jehovasfitness wrote:
pics or it didn’t happen.

I’m sorry, who the hell doesn’t have a digi cam, web cam or camera on their phone these days?

Granted, you are 17, but I’ve seen 10 yr olds with camera phones.

I call troll until pics are posted.

like said 5’8 245 is thick, even at 20% BF that’s darn muscular.

  1. because i dont take pics of myself in a mirror doesnt mean im a troll
  2. Regardless of what you think I am and always will be bigger and have more potential then you do at any age, I have what you never will and all your internet comments wont change that :).

haha[/quote]

Yeah, he’s clever.

If he doesn’t like to take pics of himself in a mirror perhaps he can take his shirt off and go ask his mom to take a pic.
Cause I still say that would clear this thread right up

19

Just take a pic or video otherwise this whole thread will go to shit like every other…

20

[quote]jehovasfitness wrote:
BONEZ217 wrote:
TheGatekeeper wrote:
jehovasfitness wrote:
pics or it didn’t happen.

I’m sorry, who the hell doesn’t have a digi cam, web cam or camera on their phone these days?

Granted, you are 17, but I’ve seen 10 yr olds with camera phones.

I call troll until pics are posted.

like said 5’8 245 is thick, even at 20% BF that’s darn muscular.

  1. because i dont take pics of myself in a mirror doesnt mean im a troll
  2. Regardless of what you think I am and always will be bigger and have more potential then you do at any age, I have what you never will and all your internet comments wont change that :).

haha

Yeah, he’s clever.

If he doesn’t like to take pics of himself in a mirror perhaps he can take his shirt off and go ask his mom to take a pic.
Cause I still say that would clear this thread right up

[/quote]

I understand that those stats are hard to beleive. But you’ve been here long enough to be able to tell who’s a troll and who’s not based on the rhetoric. I personally don’t give a shit what another man looks like. And you have no pictures yourself. So maybe it’s time to do a little less posting because frankly, you just sound jealous.