To give a bit of a briefing, I’m 20 years old and have been lifting since I was 14. I ran my first marathon at 15 and I’ve been practicing karate since 13. I’m no stranger to pain or difficulty, so please don’t tell me to go squat and DL heavy.
I’m 6’2’’ and weighed about 180lbs up until a year ago, when I finally got sick of being strong yet skinny and stopped running for two months and went on a huge bulk and gained 40lbs in about 6 weeks.
A lot of it was fat, but it felt pretty good. I peaked at around 225 and I’ve hovered around there since then. It was pretty rough, I was drinking around 50 eggs/day, 4-6 cans of tuna, plenty of 2,000 calories eggnogs, and a small portion of carbs. I went up in size all over, but my arms are still lagging. My currents stats are:
I’ve got big legs and arms so I’m not real good at squatting. I normally do incline bench, so my flat’s gone down a bit, I think. I workout 2-3 times a week for 30 minutes or so, supersetting and tri-setting a lot of the time and going to failure on most sets.
I’m at around 14% BF right now and I’d like to get to 8-7% within a few months, but I’m also hoping to put on at least an inch or two on my arms. They were about 14’’ before I bulked, now they’re about 15.3’’.
I’ve tried all sorts of random programs to target arms, or in some cases, to not target them so that they have a chance to grow, but they’re really not getting anywhere. I normally hit tri’s with close-grip incline bench and bi’s with t-bar rows, incline bench barbell curls, pullups, and a few 21’s.
I’ve tried everything from extremely brief HIT arm sessions to longer, drawn-out sessions, and I’m plenty sore at the end but it doesn’t seem to be doing anything.
For diet, I get around 250-300g of protein a day with plenty of veggies and not too much carbs. I don’t take supplements, though I might if you think that’s what’s holding me back.
Any tips/advice? Thanks!