I strength train 4x a week. Largely multi joint compound movements. My staples are Back and front squats, deadlifts, power cleans and snatches, presses, rows, chin-ups, dips.
I have quite decent legs, back and shoulder development, but my arms are puny.
I am puzzled as I thought all the pressing and pulling should suffice for arm development, not to mention all the anabolic stimulus(growth hormone, testosterone) from the posterior chain movements
Is this a likely outcome of
- Insufficient caloric surplus
- Too long rest periods in between sets (less GH response)
- Lack of direct arm work
- Insufficient training volume on the big lifts
I am a busy father of 3 with a busy work schedule. I am usually in and out of the gym in an hour. Hence I have always gone for bang-for-buck compound moves. No time for isolation movements.
Any advice would be appreciated on how I should tweak my training program to bring up my lagging arms.