For a long time I didn’t do enough direct arm work but over the past 2 years I’ve tried to make getting bigger arms a priority. But I’m not seeing any progress.
I recently did this for a month but experienced zero growth: No Holds Barred - Biceps Specialization?
I think it was just too much volume (I started to have trouble sleeping by week 3). I also tried Matt Kroc’s arm routine (https://www.t-nation.com/training/1000-rep-arm-workout) but again I think was too much volume and spending 2+ hours in the gym doing just arms and then seeing zero growth is really frustrating.
In the past I’ve also done higher frequency programs like these:
I’m pretty strong at chin-ups and rows and my back development is solid but my arms have always lagged and despite really focusing on them in the past year they still haven’t grown. I used to be looking for “fast growth” but at this point I’m just aiming for measurable progress of any kind. Do you have any advice, as far as longterm strategies for arm growth?
I’m currently using a basic 4-day split with a focus on strength (M - OHP, T - Squat, Th - Bench, S - Deadlift) which I’d like to keep up for the next few months. How would you incorporate direct arm work?