Arm Problem

[bp90]

No matter what i do or others tel me to do my arms never grow. They stay the same size when everything liek chest legs shoulder get noticably bigger. Can anyone help with this problem? Has anyone experience this before any special kind of workout

[kaberle_15]

how old are you?
post your diet and training routine

[bp90]

Right now im working out with my football coach which is ever monday wednesday and friday of bench cleans and squats probably a bogus workout. But i eat ussually something that will fill me up in the morning like lets say eggs or waffles with some oj milk and a protein shake have around 3 sandwhiches throught the day then eat alot when i get home and have dinner. Since are coach think we should only clean squat and bench. I need a succesful arm workout i dont want a big chest and legs and puny arms

[kaberle_15]

Start writing down all the things you need to eat during a day. It will be like a checklist of nutrition you need to eat in order to grow. How much do you weigh and how old are you?

Give me a little more info and I can tell you how many cals, macros you need and an arm routine.

[bp90]

Im 6 foot 163 punds and 18 Im not on any stacks and dont plan to until couple years but doing my research early. Im liek an old man though i can work out go on supplements and stay the same size. Do you think you can help with what i should be eating far as calories whise?

[kaberle_15]

Im 6 foot 163 punds and 18 Im not on any stacks and dont plan to until couple years but doing my research early. Im liek an old man though i can work out go on supplements and stay the same size. Do you think you can help with what i should be eating far as calories whise?

Diet is what will make you grow, not supplements, that is the most important factor to getting bigger. At 18 years old your body is sort of in an anabolic state, well naturally higher then it will ever be, and this is the most important time to take advantage of that and eat like a horse. No matter how many supps you swallow or hours you train you wont be able to get bigger without a solid diet.

Right now I can safely say that what you are eating these days isn't working for you. Start eating more! Get you're diet organized and dont just add things up in your head, start writing things down.

You need to bump up whatever you are eating now by another lets say 2000 calories, just an estimate but you get the idea, and increase protein by about 1.5 - 2 grams per pound of bodyweight = 245-325g per day. Try eating clean, you can have junk occasssionaly. This is just off the top of my head right, you need to tweak the diet around to see what works for you, make sure you dont get too fat or out of shape for football but remember that you are playing a demanding sport and training with weights which takes a lot of energy and you need to be eating MORE energy then you are using to gain weight.

As for training there are tons, I mean tons, of arm routines that you can go search for on your own, some may work for you some may not its all about trial and error.

I hope some of this information will be absorbed and good luck growing!

[krusher]

my arms are stubborn too. it took some sever persuasion to get them to grow. I do straight barbell curls with a closer grip about 16" apart 8-10 reps to failure, and twisting alternate one are seated dumbell curls same reps to failure. tris cable pressdowns, 8-10 and weighted dip 8-10 the dips will build mass and so will the barbells. if your curling 80lbs and you get to 110 your arms will get bigger, that is if your diet is in order. alot of people over train them watch your form. hope this is helpful

[thejuiceisloose]

I was in the same position as you were(about 2 yrs ago) bp90, what I started doing was back and bi's in the same day. Starting with back, I was allready warming up my bi's, since you use your bi's in most back exercises as a secondary muscle. Mostly any exercise you "pull" involves your bi's. So since I had the bi's warmed up, I would go to a bit heavier on the 1st set, instead of warming up on the 1st set. Your diet, as mentioned previously, has to do with it also. You need to eat, to grow. Plus increasing your tricep size will increase your arm size as well, not only bi's play a role.