T Nation

Arms Haven't Grown in Months

Not even a tenth of an inch.

My arms went from 14in to 15in over the summer, around 2 1/2 months, and since Aug they have not grown at all, I’ve tried 2 different routines. A high volume 14 sets for biceps and 14 sets for tris, then down to 10 sets.

what should i do? I have gained everywhere else, including 2 inches on my quads.

any ideas? or routine?

gain more weight?

[quote]jehovasfitness wrote:
gain more weight? [/quote]

i went from 175 in aug to 186 right now, around 11-12% BF, and I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

monday - arms
tuesday - shoulders
wednesday - legs
thursday - off
friday - chest
saturday - back
sunday - off

whats your arm day look like ?

[quote]scrace89 wrote:
I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

[/quote]

An inch on your arms is a lot for only 10-12 pounds. If you’re average height, I’d expect closer to 1/2 inch or less. Plus if your thighs have grown a couple inches, it’s pretty obvious where the extra weight has gone.

Basically, gain more weight.

[quote]corey_31 wrote:
whats your arm day look like ?[/quote]

BB Curls warm up set of 15, 12,10,10
Skull Crushers warm up set of 15, 12,10,10
Alt. DB Curls 10,10,10
Tricep Extensions 10,10,10
Close Grip Chin-ups 30 total as many sets as it takes to get there
Over Head Tricep Extensions 10,10,10

[quote]LankyMofo wrote:
scrace89 wrote:
I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

An inch on your arms is a lot for only 10-12 pounds. If you’re average height, I’d expect closer to 1/2 inch or less. Plus if your thighs have grown a couple inches, it’s pretty obvious where the extra weight has gone.

Basically, gain more weight.

[/quote]

I was eating 4k calories a day, i just dont get why i havent seen any growth in my arms.

[quote]scrace89 wrote:
jehovasfitness wrote:
gain more weight?

i went from 175 in aug to 186 right now, around 11-12% BF, and I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

monday - arms
tuesday - shoulders
wednesday - legs
thursday - off
friday - chest
saturday - back
sunday - off[/quote]

Judging by your question don’t mess with bodyfat percentages, it’s not just “I think I’m lean enough, so let’s say 12%”. Some ideas and considerations:

-Progress is not linear, be patient, but:
-Be sure, don’t just believe, to eat a significant caloric surplus.
-Take advantage of newbie gains, don’t fuck up like many newbies; you’ll be able to grow exponentially more than your subsequent years.
-Focus on progressive overload rather than doing a superadvanced triset.
-Set measurable goals; don’t just say “I wanna get buffed”.
-Don’t buy on the kettlebell, total body training, and other stuff that can be detrimental to muscle development.
-Try to identify the most knowledgeable guys(coaches) out here; Professor X, Cephalic Carnage, Sentoguy, and Christian Thibaudeau to name a few.

I could go on, but keep moving, seeking help, doing research, and you’ll know sooner or later why your progress has dimnished.

-MEYMZ (el mamas)

[quote]scrace89 wrote:
LankyMofo wrote:
scrace89 wrote:
I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

An inch on your arms is a lot for only 10-12 pounds. If you’re average height, I’d expect closer to 1/2 inch or less. Plus if your thighs have grown a couple inches, it’s pretty obvious where the extra weight has gone.

Basically, gain more weight.

I was eating 4k calories a day, i just dont get why i havent seen any growth in my arms.

[/quote]

Why did you stop eating that much? Growth can come in spurts, a couple months with no significant progress on your arms is hardly worth worrying about.

[quote]LankyMofo wrote:
scrace89 wrote:
LankyMofo wrote:
scrace89 wrote:
I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

An inch on your arms is a lot for only 10-12 pounds. If you’re average height, I’d expect closer to 1/2 inch or less. Plus if your thighs have grown a couple inches, it’s pretty obvious where the extra weight has gone.

Basically, gain more weight.

I was eating 4k calories a day, i just dont get why i havent seen any growth in my arms.

Why did you stop eating that much? Growth can come in spurts, a couple months with no significant progress on your arms is hardly worth worrying about. [/quote]

i cut back to 3.5k clean, i was getting puggy, I’ve put on a total of 46 pounds since aug 2007.

Have you progressively increased your strength on a bicep exercise?

Have you progressively increased your strength on a tricep exercise?

[quote]LankyMofo wrote:
scrace89 wrote:
LankyMofo wrote:
scrace89 wrote:
I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

An inch on your arms is a lot for only 10-12 pounds. If you’re average height, I’d expect closer to 1/2 inch or less. Plus if your thighs have grown a couple inches, it’s pretty obvious where the extra weight has gone.

Basically, gain more weight.

I was eating 4k calories a day, i just dont get why i havent seen any growth in my arms.

Why did you stop eating that much? Growth can come in spurts, a couple months with no significant progress on your arms is hardly worth worrying about. [/quote]

OP you’ll see a lot of people say this. But it’s weird that you’re a newbie and stop progressing, but again, be patient.

There can be periods when you see zero gains, and others when you see your body changing by the week.

[quote]scrace89 wrote:
LankyMofo wrote:
scrace89 wrote:
LankyMofo wrote:
scrace89 wrote:
I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

is my split the problem.

An inch on your arms is a lot for only 10-12 pounds. If you’re average height, I’d expect closer to 1/2 inch or less. Plus if your thighs have grown a couple inches, it’s pretty obvious where the extra weight has gone.

Basically, gain more weight.

I was eating 4k calories a day, i just dont get why i havent seen any growth in my arms.

Why did you stop eating that much? Growth can come in spurts, a couple months with no significant progress on your arms is hardly worth worrying about.

i cut back to 3.5k clean, i was getting puggy, I’ve put on a total of 46 pounds since aug 2007.[/quote]

This pretty much says everything and proves my point, sorry for mistaking you with the newbie thing.

[quote]scrace89 wrote:
jehovasfitness wrote:
gain more weight?

i went from 175 in aug to 186 right now, around 11-12% BF, and I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.
[/quote]

Situation A:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 80lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #10 for 10-12 reps

Situation B:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 110lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #14 for 10-12 reps

What one will get you bigger arms?

You have not mentioned your progress in your workouts ONCE. You need to increase your workload to increase your muscle size.

[quote]Goodfellow wrote:
scrace89 wrote:
jehovasfitness wrote:
gain more weight?

i went from 175 in aug to 186 right now, around 11-12% BF, and I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

Situation A:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 80lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #10 for 10-12 reps

Situation B:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 110lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #14 for 10-12 reps

What one will get you bigger arms?

You have not mentioned your progress in your workouts ONCE. You need to increase your workload to increase your muscle size.

[/quote]

sorry went to take a shower.

went from BB curls 70 for 10 to 85 for 10.

skull crushers went thru the roof, 75 sets of 10 to 95 for sets of 8.

I increase the weight every week it seems like on at least one exercise, i used to curl 35s for 10 now i curl 40s for 10.

Focus on getting much stronger. If you eat right and keep adding weight to the bar, ceteris paribus, growth will come.

[quote]scrace89 wrote:
sorry went to take a shower.

went from BB curls 70 for 10 to 85 for 10.

skull crushers went thru the roof, 75 sets of 10 to 95 for sets of 8.

I increase the weight every week it seems like on at least one exercise, i used to curl 35s for 10 now i curl 40s for 10.

[/quote]

At that strength level you need to be looking for bigger jumps than that in 2 1/2 months.

[quote]scrace89 wrote:
Goodfellow wrote:
scrace89 wrote:
jehovasfitness wrote:
gain more weight?

i went from 175 in aug to 186 right now, around 11-12% BF, and I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

Situation A:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 80lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #10 for 10-12 reps

Situation B:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 110lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #14 for 10-12 reps

What one will get you bigger arms?

You have not mentioned your progress in your workouts ONCE. You need to increase your workload to increase your muscle size.

sorry went to take a shower.

went from BB curls 70 for 10 to 85 for 10.

skull crushers went thru the roof, 75 sets of 10 to 95 for sets of 8.

I increase the weight every week it seems like on at least one exercise, i used to curl 35s for 10 now i curl 40s for 10.

[/quote]

Also, don’t compare to the lifter in your gym, except if there’s a Pro bodybuilder that trains there. 95lb skull crushers are not “thru the roof”, some lifters around here would consider 175 a lightweight. I’m pretty sure your body can be capable of way more.

[quote]MEYMZ wrote:
scrace89 wrote:
Goodfellow wrote:
scrace89 wrote:
jehovasfitness wrote:
gain more weight?

i went from 175 in aug to 186 right now, around 11-12% BF, and I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

Situation A:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 80lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #10 for 10-12 reps

Situation B:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 110lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #14 for 10-12 reps

What one will get you bigger arms?

You have not mentioned your progress in your workouts ONCE. You need to increase your workload to increase your muscle size.

sorry went to take a shower.

went from BB curls 70 for 10 to 85 for 10.

skull crushers went thru the roof, 75 sets of 10 to 95 for sets of 8.

I increase the weight every week it seems like on at least one exercise, i used to curl 35s for 10 now i curl 40s for 10.

Also, don’t compare to the lifter in your gym, except if there’s a Pro bodybuilder that trains there. 95lb skull crushers are not “thru the roof”, some lifters around here would consider 175 a lightweight. I’m pretty sure your body can be capable of way more.[/quote]

im not a retard…

thru the roof as in increase from 75 to 95, not as in 95 is a heavy weight…

[quote]scrace89 wrote:
MEYMZ wrote:
scrace89 wrote:
Goodfellow wrote:
scrace89 wrote:
jehovasfitness wrote:
gain more weight?

i went from 175 in aug to 186 right now, around 11-12% BF, and I figured the general rule of thumb is an inch on your arms for every 10-12 pounds gained, and ive got nothing.

Situation A:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 80lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #10 for 10-12 reps

Situation B:
Weight: 175lbs to 186lbs
Strength:
Barbell bicep curl: 80lbs for 6-8 reps to 110lbs for 6-8 reps
Tricep pushdown: #10 for 10-12 reps, to #14 for 10-12 reps

What one will get you bigger arms?

You have not mentioned your progress in your workouts ONCE. You need to increase your workload to increase your muscle size.

sorry went to take a shower.

went from BB curls 70 for 10 to 85 for 10.

skull crushers went thru the roof, 75 sets of 10 to 95 for sets of 8.

I increase the weight every week it seems like on at least one exercise, i used to curl 35s for 10 now i curl 40s for 10.

Also, don’t compare to the lifter in your gym, except if there’s a Pro bodybuilder that trains there. 95lb skull crushers are not “thru the roof”, some lifters around here would consider 175 a lightweight. I’m pretty sure your body can be capable of way more.

im not a retard…

thru the roof as in increase from 75 to 95, not as in 95 is a heavy weight…[/quote]

And I wasn’t implying that, I was just making sure you don’t have misconceptions that develop bad thinking habits for bodybuilding. Keep it up man, be patient; if nutrition, training, supplementation and rest are in place, muscle will eventually come up.