Genetically I guess I just have small biceps and they will never grow. Has anyone had success in really improving their lagging/weak bodyparts into something at least halfway decent?
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Genetically I guess I just have small biceps and they will never grow. Has anyone had success in really improving their lagging/weak bodyparts into something at least halfway decent?
Anabolic Member
my chest...i have had major improvements on it but upper chest still needs work to catch up with the rest...look at stan mcquay...he has VERY SMALL biceps...my friend has that mentality where he has small biceps and refuses to wear a shirt that shows his upper arms even a little bit...cept he just doesnt work them out cuz he says it is a waste of time...not a very good attitude ya know?Originally Posted by chest6
Banned
Yeah I know what you mean. My biceps wont grow for shit it seems. They make my arms look reallllly small..I'm embarrassed to wear a sleeveless shirt a lot too. My arms look so small in proportion its crazy..
Member
i have bad arms too, mine are the result of a major injury to what was my good arm, so my bad arm is the bigger - which was nearly 1 inch smaller before i got hurt.
anyway, i have had success with the arm thing. hit bi's every workout your in the gym. do your regular training for your arms when you would and on the other days do 3 or 4 sets of really controlled reps utilizing different exercises everytime. make sure to hit the brachioradialis, the brachialis, and bicep - dont isolate just the peak.
for tri's i implemented alot of close grip pushups throughout every training session and light kickbacks for like 30 rep sets - the kicks are not regular, once every 3 weeks or so..
this approach has worked alot, gotten alot of compliments because people know what happened with the injury and they can notice a difference, my wife even noticed.
Anabolic Member
after years of flogging my chest to death i finally gave up on forcing it.
I cut down on the volume.. and it's responding.
Heck.. some sessions i do 1 or 2 chest exercises.. for 2 or 3 sets each..and that's it.
Banned
Well, I only will do 6 sets for biceps after my back work..do you think I should hit them again another 4-6 sets a few days later or lighten the load after back day even more? My arms just look so puny compared to my chest/shoulders
Anabolic Member
I do 3-4 sets of bis after back.. twice per week
I'd say lighten the volume load.. and up the intensity of the sets.
Banned
Sounds good to me..hopefully I get get them to grow a tad bit. I'm gonna start cutting here any day so the growth will have to wait
Anabolic Member
drop that mindset.. improvements cans be made while cutting.Sounds good to me..hopefully I get get them to grow a tad bit. I'm gonna start cutting here any day so the growth will have to wait
You won't add 2 inches.. but you CAN increase size/quality while cutting.
It depends on how long you're cutting for; how low you take your calories... etc
Mr.Modesty
I had always given arms a seperate day with 18-20 sets for each muscle (bis and tris). But now I'm keeping them to just after back (bis) and chest (tris) and giving traps, my biggest weakness, their seperate day. Chest6, I would try going either higher volume for the next couple of weeks and see how they respond, or lighten the volume load and really up the intensity and concentration of the sets. And as Nark said, improvements can be made durring cutting. You just really have to push the intensity up at the gym.
1buffsob
Member
nark, do you work back twice a week as well?
chest, i have the same problem, and it sucks doesnt it? my triceps over power my biceps
i switching my workout up the day im done with finals, i'm thinking about doing back and bi's on monday then bi's alone on thursday to try catch them up...i'll let you know how it goes
also do your bi's get sore the next day? this is about the only muscle on me that i never feel, i don't know if there is a connection there or what
Banned
My biceps will get sore about half the time. They really only will when I do something to shock them..I did 21's the other week and they were feelin it the next few days. Other than that..they usually dont..
Anabolic Member
always had a problem with my triceps, really annoying. they have grown a lil bit but nothing i would call normal yet..
Have You Picked a Fight Lately?
have you heard about escalating density training? it helped my buddy with small arms gain some size. he loved it, said he would use it whenever his arms would lack. just a thought.
oh and it is listed under the "various workout techniques" sticky.
thought that might be an option, all i do is do something drasticly different and it usually works for at least some time. good luck bro!
Anabolic Member
Yea.. i work everything twice a week actually.
Senior Member
yep id have to agree,i had a lagging chest so i train 3x ew doing 2xsets flat and 2xsets dip/decline and mines responded very well.pushing harder and heavier isnt always the answer,trying something new is imo.
Senior Member
have you heard of hst ive been using effectively for a year now with great results,i got demotivated and disillusioned with my old workout and hst fixed that,i guess you tried something different and it is working for you.
Senior Member
i have long biceps which makes them thinner looking so i hit them with slow bicep chins 2sets 3x ew and throw in some close grip zed bar curls straight after,they have responded quite well.i stick to the basics with some exercises and found it works better than attacking them from all angles which i used to do.
Banned
my hamstrings lag.. i can't figure out how to deadlift, but i think it might just be my weakest part - they're solid, they just don't pop
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