If you are growing in size, its typical to continue what you are doing since it’s working. I’m wondering, would I grow more by adding more volume to a muscle if its growing slower than other parts of my body?
For example, my arms have grown 1/8" with 6 sets of direct work per week for biceps and 6 sets for triceps. Legs have grown 1/2" from typical compound lifts. I figured more direct arm volume could make growth equal since my arm work is minimal, but more isn’t always the best.
I’m eager to hear what more advanced people think.
You are right, more is not always better. If you aren’t doing much direct arms work and you want them to grow more, you could add some isolation work. But that might mean taking out volume elesewhere.
Or simply you could do an arm blitz for 3-4 weeks. Doing direct arm work 2-3x a week. Maybe removing one big lift per day. Then going back to your regular program. Arms should now respond better even if you not longer work them directly.
My current workout split looks like this
Mon/Thurs (60-90% of max over 3 months)
60%=10 reps, 90%=3 reps
Hang Clean/High Pull 4 x 3-5
Back squat 4 x 3-10
Weighted Pullups/Chinups 4 x 3-10
Step up/Bulagrian Squat 3 x 5-10
Undergrip/barbell row 3 x 5-10
Barbell/DB Curl 3 x 6-10
Wed: OFF
Tues/Fri (60-90% of max over 3 months)
Push Jerk 4 x 3-5
Incline/Flat Bench 4 x 3-10
RDL/Back extension 4 x 3-10
Barbell/DB overhead press 3 x 3-10
Glute ham raise/Leg Curl 3 x 5-10
Overhead Extension/ Weighted Dips 3 x 6-10
I train primarily for performance and this has helped speed, endurance, and explosiveness pretty well for me. I grow pretty well too. Just not in the arms. What would I take from my workout to add in more isolation?
I’m currently lean bulking and have put some size on recently. I noticed my arms grew 1/8" by doing 6 sets of direct work for biceps and triceps each, and 14 sets of indirect work.
My legs have grown 1/2" from doing 21 sets of leg exercises per week and calves grew 1/4" just from indirect work.
I only gained 3lbs so far and was wondering if it would be wise to add 6 sets more of arm work per week for biceps and triceps so they can grow equally?
I’m not sure if It’s normal for arms to grow slower, but I don’t plan on looking like a T-Rex. Any input would be greatly appreciated.
What exercises are you doing for arms, and how many sets/reps? The answer is maybe, but we’d have to know what you’re doing. If your exercise selection is shoddy, if you don’t lift with the proper intensity, more volume won’t help.
My current workout split looks like this
Mon/Thurs (60-90% of max over 3 months)
60%=10 reps, 90%=3 reps
Hang Clean/High Pull 4 x 3-5
Back squat 4 x 3-10
Weighted Pullups/Chinups 4 x 3-10
Step up/Bulagrian Squat 3 x 5-10
Undergrip/barbell row 3 x 5-10
Barbell/DB Curl 3 x 6-10
Wed: OFF
Tues/Fri (60-90% of max over 3 months)
Push Jerk 4 x 3-5
Incline/Flat Bench 4 x 3-10
RDL/Back extension 4 x 3-10
Barbell/DB overhead press 3 x 3-10
Glute ham raise/Leg Curl 3 x 5-10
Overhead Extension/ Weighted Dips 3 x 6-10
I train primarily for performance and this has helped speed, endurance, and explosiveness pretty well for me. I grow pretty well too. Just not in the arms so much. The higher the intensity the lower volume to compensate.
Between the chins/pulls/rows/curls for bis, and flat/incline/OHP/Extensions/dips for tris id think your arms would be taken care of.
My arms respond well to higher reps, personally, and you’re already doing quite a bit of volume, but if you’re growing, I wouldn’t sweat it. Your arms will catch up.
My arms are 13 1/8" unflexed and legs are about 22" now. For them to be proportional, my arms should be AT LEAST 14" unflexed. That’s why I’m so concerned with arm size. Calves and arms should be the same size unflexed.
I heard my balls were supposed to be the size of my ears. I have really big ears, which is a shame, because they make my normal sized balls freakishly small…
The golden ratio is all around the internet. It’s pretty common that you measure unflexed. You dont measure your chest or shoulders flexed, do you? My flexed arm measurements are 15 1/8".
I actually made less gains in arms than in legs if we are talking about ratio. Your math couldn’t be more wrong lmao.
Anyways thank you for the advice everyone. Proportionally my legs are growing faster than my arms, but my arm work is fine apparently. I’ll continue doing what I’m doing. I’m just going to focus on getting to 200lbs and increasing my lifts.
The arms-calves thing though. That’s a new one. For me. Just messing with you though, I meant what I said - I think you’re growing and you should keep at it.
Arnold. And a handful of really old school bodybuilders basically said this.
The golden ratio stuff is truly arbitrary. Some folks decided nearly a century ago that certain proportions were ‘ideal’. The fact of the matter is, there’s only so much control you’re going to have regarding your specific proportions anyway. Bone structure, specifically in your hips, has a serious affect on a handful of measurements.
And finally: I don’t know anyone who measures their arms unflexed. That would be new to me.
Still sounds a bit unrealistic, as is taking ratios from golden era BBers while running the routine outlined above. I still think the guy is growing and shouldn’t be worrying about stuff like that.
It’s not unrealistic. Look at anyone who steps on stage. Even the natural competitors. I’ll have to experiment if I need more arm volume or not. I will add in another exercise for 3 sets twice a week and see if there are changes, if not I can always get rid of it. The closest compounds that hits arms are 3 sets of supinated rows, 4 sets of chin ups, and 3 sets of dips, which is once a week.
Compounds don’t build big arms, and that’s what my workout is entirely composed of besides the 6 sets of direct arm work per week.