Let’s see a picture of this “lagging” arm development. Until then I suspect that everything is small and you should NOT do an arm specialization program. Instead you should try to gain (at least) 50 lbs of muscle all over (eat) and double or triple (if not more) all of your current lifts.
At that point I doubt you’ll be complaining about having small arms. But if you are, then maybe think about specializing for weak muscle groups.
Hey sento, long time no see. I’d like to suggest that the OP is probably not interested in BB’ing at all. Sure this thread definately belongs in the beginner forum, but he probably has no desire to gain 50lbs. I’d like to see a pic as well, or at least know is stats, and what HE wants to look like. Does he want to look like bradd pitt, or an athlete, or maybe ronnie coleman. These things make a difference. And some people would rather have 16" arms @ 175lbs than 19" arms at 230. And thats their choice, and it does mean they need to do different things.
So OP, let us know more where you are now, either with some stats or a pic, and let us know what you want to look like.
Perhaps, but the thing is, unless someone has great arm genetics they’re going to have to gain a substantial amount of bodyweight to see a truly noticeable increase in arm size. And seeing as how he claims that his arms are lagging, I highly doubt that he has great arm genetics (and for illustration’s sake I’d say that 1morerep and Mad Titan have good arm genetics). Hence my suggestion.
Doing a program of only arms, or even arm specialization and thinking that this is somehow going to completely transform the way his arms look is foolish and is going to wind up with the OP wasting a lot of time and energy. Better to just tell them how it is from the get go IMO.[/quote]
I see where you are coming from. I think it really does make a difference though where he is right now, and what he’s hoping for. If he has lousy genetics and weighs 175 and is expecting 18 inch arms, then you are correct. But if he has 13" arms and is hoping to get to 15" arms, and is willing to put on 10-20 lbs and work a little then that might be a different story.
Either way, it wont hurt to train arms directly, if he does things right. If he’s like most guys that are in his position and just goes and does endless sets of curls with poor form and high reps, then he’ll be spinning his wheels. But if were to increase his strength and move some real weight then that would be a different story. Like if he were to start doing BB curls for high reps with 100-135lbs with good form, then I think his arms would be pretty big for his size. But he probably wont be able to do that if he isn’t deadlifting and buiding up his strength everywhere as well.
Im just saying this, because I used to argue that you dont need to train arms directly. And this is correct; if you dont care about having small arms. But there are two sides to this. There are those that devote everything to arms training, even though they are weak as crap, and then there are those that think arms dont need to be worked at all. I think the best bet is somewhere right in between.
A little funny thing about this i’d like to share. Recently I measured my arms and they were like 13". My friend was over who hasn’t been lifting weights at all, just cycling basically. He was 15lbs less than me and about 3" taller. We both had the same size arms. Not to mention, I can bench, squat, deadlift, pullup, clean, row, etc. etc… way more than him. And I dont think much of it is genetics, because we have similar bone structures and everything. It just goes to show, that if you dont train them, they wont grow. And sure enough, my weakest lifts are isolation arm movements. Im going to try soon to see what my 8rm is for curls, but I imagine it would be about a 30lb DB.
So really I still think the OP should offer more of what he’s hoping for. Because sure; the more weight you are willing to gain all over, the bigger your potential for arm size will be. It might be 18" at 220lbs, 16" at 190lbs, and 14" at 170lbs. But hey, maybe he wants the 14" at 170lbs. Only he can tell us.