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  1. #1
    KAEW44's Avatar
    KAEW44 is offline Senior Member
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    the big body-skinny arms syndrome!!!

    Hey guys, although its not that obvious yet because i dont have tham much muscle on me...my arms/forearms and calfs are as chicken as it gets!! i intensified my training in the past months in order to cover everything equally but the results i got were just my chest and back growing and my thigs growing too, but my arms and calfs are still skinny!! I am currently bulking up naturally by increasing my calories and training hard, but is there any tip to help even the arms out with the rest of the body? or am i doomed by my genetics????

  2. #2
    doby48's Avatar
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    Just your forearms small or your bis/tris too? How about your delts (front and medial)?

  3. #3
    KAEW44's Avatar
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    The forearm is obviously smaller, the tricep andbicep do have hope however.

  4. #4
    doby48's Avatar
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    Ok, I'm 100% natural and have large bis/tris/delts with proportianal forearms and here is what I do:

    Mon - Chest & Tris
    CHEST
    Incline Bench
    Cable Flys
    Dumbbell Decline Bench
    Dumbbell Decline Fly

    TRIS
    Single Arm Dumbbell Ext
    Weighted Bench Dips
    Pulley Pushdowns
    Dumbbell Kickbacks

    The Incline Bench & Declines will also work your anterior deltoid and tris. The Cable Flys also work your Bis.

    Tues - Quads/Calves/Abs

    Wed - Rest

    Thurs - Back & Bis
    BACK
    Since you have a good back routine I won't list too much here but there are some things you can throw in that will work your arms too.
    Dead Lifts
    Lat Pull (Wide Grip Front)
    Cable One Arm High Row
    Dumbbell Pullovers

    Deadlifts will work just about every part of you including the back of your lower legs so if you aren't doing them, consider adding them in. Lat Pulls, work your forearms so consider adding them if you aren't yet. Cable One arm high rows I just added to my routine a week ago but target the forearms as a secondary muscle group. If your back is good but forearms lacking check into changing your back routine to take advantage of exerciese that will target both your back and arms.

    BI's
    Dumbbell Curls
    Hammer Curls
    Standing Cable Curls
    Dumbbell Incline Curls

    Fri - Shoulders/Hams/Calves
    SHOULDERS
    Dumbbell Front Raise
    Rear Laterals
    Cable Side Laterals
    Dumbbell Military Press

    Calf Raises I do Standing & Seated Calf Raises 2x a week so if you are only doing those 1x a week might want to increase.

  5. #5
    doby48's Avatar
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    My forearms have grown proportionally to my upper arms, but if you are looking to work your forearms really there are three main muscle groups to focus on:

    Brachioradialis
    Reverse Curls (Barbell)
    Hammer Curls (Dumbbell)

    Wrist Flexors
    Wrist Curls (Barbell or Dumbbell)

    Wrist Extensors
    Reverse Wrist Curls (Barbell or Dumbbell)

    Personally I love Hammer Curls and have them in my BI routine as you can see above.

  6. #6
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    squat and do Deadlifts. These exercises will build your over all body. The bigger your legs get the bigger your upper body will get.

  7. #7
    Quake is offline Member
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    Pay close attention to keeping strict form on bicep curls and look for the feel of your biceps "squeezing" at the top of the movement. When you first concentrate on achieving this it hurts like hell and you will want to revert back to sloppy form, but keep at it and you'll find your pumps will increase along with the growth of your muscle. Cable curls are a personal favourite for me.

  8. #8
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    calves are hard to build up especially in comparison to the ease of building your upper legs. Just make sure you are killing your calves.

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