I'm fucking pissed. My arms have stagnated at 16 inches for over a year and a half. Nothing I do makes a difference. I have done multiple different programs(even that retarded nucleus overload training), tried caloric surplus, tried cutting, and have been lifting for just over 2 years. There's no fucking way I reached my genetic limit in less than 3 years, so what the fuck is wrong? Why aren't my fucking arms growing?
you are torso dominant. Look how big your fucking chest is. You can either be the guy with a big ass chest and back or you can be the guy with big ass arms but not much else. very rarely do you get big everything. be happy with what you have.
Zachary Myers
But it makes no sense that after training my biceps and triceps regularly for months I literally haven't gained even a millimetre of size. Even with shitty genetics you shouldn't have achieved your max potential in less than a year. That makes no sense. Especially at my height. My arms aren't even long for my body either.
Oliver Ramirez
Never going to make it, your arms look like they have fucking continental drift. Fix your fucking shoulders they a slidding off you.
Nicholas Diaz
You've been visited by the gains goblin, it's over.
Aiden Martinez
Looking swole my dude, really nice and thick Would help you squat on this dick knwamsaying hehe ;)))
Owen Stewart
I would suck the warm roids right out of your needle dude. No homo bro you are the only one for me bby.
Zachary Rodriguez
eric why is your snapstory so weak these days? you used to end up lost in a fucking forest now you play runescape....
Ryan Wood
Dead legged rope climbing has helped me add size in the past.
Michael Thompson
I have your exact same genetics, exact same look, exact same fucking bicep , arm shape everything...
and exact same problem building my bis
Ryder Clark
welcome to natural bodybuilding, you get to a semi-big point at your best and then maintain it for the rest of your life. I reached like 95% of my natty limit, atleast upper-body wise, in 2 years.
With that said, try different rep ranges for arm work, and, unlike with other muscles, work out for the pump - that worked for me to get to 17.5", but I have never surpassed 18"-18.5" when bulking and cut down near 17"-17.5" again most of the time
Gabriel Perez
Been there and fucking done that. kys natty miss me with that gay shit do you even lift?
Jordan Campbell
How tall are you? Your arms look pretty nice size for your frame/height.
Hudson Cox
>been there done that. okay, let me think: Supersets? Time under tension? are you still progressively overloading? All concepts which I employed over the years. I also experimented with pyramid sets back when tinytrip recommended them, gave some joocy pumps
Joseph Moore
Done it all. Used to be able to curl 60s for reps. Arm was same size. Supersets have never worked for me and the science behind them as a useful bodybuilding tool is non-existent. I would never recommend supersets to anyone who didn't simply enjoy doing them for the sake of doing them. TUT is an inferior interpretation of volume. If you do 5 curls that take 5 seconds each versus 10 curls that take 2.5 seconds each, the TUT is identical, but the repetition volume is higher and with the 10 curls you could probably do them at a higher intensity. Scientific literature shows the best possible elicited hypertrophy results from maximal velocity concentric motion whereas there is no study on the effects of longer negatives and on whether or not simply controlling the weight elicits the inferior or the same results as doing ultra long 5 second eccentrics.
Carter Jenkins
6'4
Connor Adams
U got high bicep insertions they look smaller than they are
Joshua Robinson
If you want your arms to grow, forget about your arms.
Sergio Olivia said if he stalled on bench, he'd start squatting heavy.
Add 20lbs of overall muscle, I guarantee your arms go up an inch.
Stop trying to isolate your arms and just work systemic lifts to get big.
Blake Evans
Have you tried blood flow restriction training?
Angel Jones
do 21's with the strictest form possible
Connor Rodriguez
Drop the arm isolation and start doing heavy compounds, bro! If you start benching heavy i guarantee you, your triceps will grow
Wyatt Rogers
your arms are already big.
The rest of you is also big, making your arms look small. Its all in the proportions brah. If your chest and delts were shit, your 16 inch arms would look massive by comparison.
Lucas Ramirez
Dude you honestly don't look half bad
Jordan Martinez
idk lad you look huge unironically mirin
Liam Baker
Oh really? Fuck off, if anything OP needs to CHANGE their arm exercises if he doesn't grow them, not doing another of the same exercises again and dreamer bulking
You are literally cancer, obviously you will bench more as you squat more because of form reasons, not because you magically got more muscular arms from squats you fucking retard
Nolan Myers
How much do you do in weighted chinups and row variations? Really heavy cheat T bar rows or something could help.
Brayden Cook
Lower the weight and focus on proper form.
Matthew Peterson
Fuck off, you retard. His arms will not grow from just bench press as an advanced lifter. If anything, he needs to hit them harder.
Austin Morris
Don't want to sound patronising but maybe you're just not pushing yourself hard enough. It doesn't matter how heavy you lift or how consistent your reps are. If you want your arms to grow, you need to push through the pain and keep going.
Adrian Diaz
Dips and skullcrushers can make your arms grow
but honestly big arms are overrated
Imho i think big triceps can throw off an entire physique, it's better to have a big back and delts than triceps
Angel Lopez
17.5 inch arms here
it's unironically mostly genetics, but maybe i can still help out, what are you doing for biceps and triceps currently?
Cameron Morgan
one thing that might not have been mentioned yet, cut down to 8% BF, your arms will look bigger the more definition you have.
Brody Garcia
Circumference is 16 inches. That is not by any means big for a 6'4 man. Been there done that. Row 300lbs, bench 340. ???? Broscience superset shit has never worked for me and never will. Been there done that. I bench 340. Arms are 16", not big for 6'4 Been there done that. Don't do weighted chins. I lat pulldown like 200lbs+ for reps and BB row 300. Oh believe me. There is NOTHING half assed about the way I train. You don't hit a 340lbs bench, 300lbs row, and 225lbs ohp from pussy footing around in the gym. Come back when you have a slew of injuries that you train through and tell me about "pushing through the pain". Skullcrushers hurt my elbows. I do cable and dumbbell stuff exclusively for triceps. Straight bar stuff hurts my wrists too. Currently recovering from two wrist injuries due to straight bar curls. Tons of shit. In the last 3 months, I finished a cycle of "nucleus overload" which was 3 sets of 30 reps every day. Before that I ran a concurrent periodization program with one heavy and one volume day per week. Volume day was 3x8 on 2-3 isolation exercises, not to mention the added volume from compounds (rowing, pressing). Before that I did 3x per week frequency. Have alternated rep ranges, working sets, intensities, literally fucking everything imaginable. My arms are 16" now. It's not a matter of bodyfat. 16" on a 6'4 frame is tiny for a lifter.
Jackson Thomas
Turn in your natty card for test-e
James Powell
if you're 6'4 ur might as well roid.
You're never gonna get huge otherwise.
Thomas Lewis
Have you tried lower weight on the skullcrushers? If they fuck up your elbows you are using too much weight
Dominic Diaz
just hit a cycle you pussy. your hairline looks fine, just don't fuck it up. with those numbers you might as well graduate now or have fun not making shit progress
Jaxon Martin
man, reading that there really isn't anything i can do to help you, you really have tried everything
right now I do 4x10-12 barbell curl on monday, 4x10-12 hammer curl on wednesday, and then 3->5x8 sets of barbell curls on friday (start at 3 sets, go to 5 increasing one set a week), but as you said you have already tried 3x per week frequency so this is unlikely to cause new growth
i really do think it's just down to genetics, just doing doing 3 sets of curls once or twice a week got my arms past 16, and focusing on them more brought me to 17.5 (6'3" and change, 190lbs, you outbench me by ~40lbs)
fwiw you look good and you're strong
Jonathan Sanchez
>lift for 3-4 years >cut too hard >76kg >look like a skellington
NATTY FOR LIFE MY DUDES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11111111111111111111
William Reyes
>Don't do weighted chins. I lat pulldown like 200lbs+ for reps and BB row 300. I mean you probably weigh 200+ too right? So it's not very heavy. I'd try weighted chins.
Sebastian White
gtfo roid ogre
Eli Torres
I would kill to look like you. You look good bro. Be happy.
Ayden Perez
Everything else is pretty damn fucking huge already, it's just my biceps and triceps as well as maybe my traps and upper chest that are shit. My back is fucking huge though. Anything above an EZ-bar with tens on each side fucks them up. I can do like 40 reps with that weight so it's not even worth it. Can't be up to genetics. I hit that plateau after less than a year of training. Chinups, pullups, and other similar movements have always been, just like the squat, excessively difficult for me. Progress has always been complete shit. I almost never train my legs anymore because of it.
Ian Brooks
up your volume and frequency do 5x10 3 times per week if that dont work do 8x8 if that dont work do 10x10
Zachary Anderson
Did you try lifting weights?
Brandon Martin
this isn't true user, some people have elbows that are structurally unsuited to doing something like a skullcrusher, french press, or overhead tricep extension
ulnar nerve subluxation is a motherfucker, i can't do any skullcrushers even with an empty bar
can still be up to genetics, your genetic limit for bicep size might just be very low
Gabriel White
Dude weighted chinups and dips will make your arms explode like nothing else. Replace a third or even half of your sets of rows/lat pulldowns/bench/arm exercises with those 2 exercises for a few months then come back and thank me.
Samuel Foster
weighted chins and dips are not magic, they won't do what months of high volume isolation work has failed to do
Landon Bennett
you've hit max level and aren't happy with your build, not uncommon you need to delevel your chest and shoulder a bit so you can free up some points to reallocate to your arms
Henry Walker
or buy a respec elixir.
Gabriel Johnson
I struggle to do even 10 pullups currently. No amount of training my back has really made much of an improvement. Even when I went from an isolateral pulldown weight of 120lbs to 210lbs it didn't really make much difference. I think my build is just not suited to the movement for some anthropometric reason.
Jaxon Myers
You look big enough to me...
Leo Ortiz
how much do you weigh?
Ryder Garcia
Theres guys who can bench 300lb but can't do bodyweight dips so I gotta disagree. The dip isn't called "the upper body squat" for no reason.
Ethan Hughes
Top kek. My mfw when this thread is kekimus Maximus. Somebody screen cap this pls!
Cameron Allen
some people are not mechanically suited to dips and will have some heinous shoulder or sternum pain that prevents them from doing the exercise
any 300lb bencher has the strength to do a bodyweight dip and suggesting otherwise is fucking asinine
Henry Robinson
230lbs.
Tyler Brooks
120 to 210 on the isolateral is each side. Total weight for the lift was double that fyi.
Luke Carter
I mentioned chinups dude, not pullups. If you're OP do chinups for the emphasis on your arms doing the work. The difference in lat activation according to emg's is only like 20%
Anyway, use Arnolds method of getting the reps. You want to do "x" reps? Then you stay there and do however many sets it takes to get x reps. Gradually it'll take less sets to get x reps, until you get to the point you're doing "regular" sets.
Cooper Torres
Nice reddit post, upvoted
Ian Scott
Somebody screen cap this pls lmaooo
Josiah Nelson
>not mechanically suited to a basic human movement
Damn you tried it, it might be genetics like that other user said, since I bench 280 only do chins never done a single curl and have 16.5 inch arms (17 with pump)at 5"7 180 bw
Colton Martin
>steroid user Just lol
Easton Brooks
>steroids
fatty perma bulkers are this delusional lols
Elijah Williams
>dude in video is 210 5%bf at 5'10 >natty shut up
Nathan Myers
>muh leg drive
stay mad fatty
I bet if you try seated overhead pressing with open legs your numbers are barely bodyweight level
Anthony Sullivan
If you think when I say I ohp 225lbs you think I'm push pressing that weight at all you've basically outed yourself as a small jealous delusional loser that has no concept of what's achievable naturally. Do I ohp more than you bench, little faggot?
Do it seated in your butt with your legs in V and see how little you ohp
that's the real number you are ohp with your muscles
if you ohp more standing, it's because you are efficient with form rather that you got strong muscles
Nathan Wright
>DDUUUUURR UR NOT STRONG UR PUSH PRESSING >shows video >DUURRRRRR UR JUST MORE EFFICIENT STANDING UP UR NOT STRONG What's your next mental gymnastics excuse going to be?
Tyler Russell
Im giving you sacred knowledge, there is a reason why rotating exercises work for advanced and intermediate lifters, the body just get too good for certain movements and growing stops, and the small strength gains you get are from efficient form rather than muscular gains
that's why you need to do variations and start mixing things up
Nathan Adams
standing ohp is cheating now lol?
Jack Cook
it's not cheating but it's limited for intermediate lifters
Thomas Sullivan
I have yet to see a single fucking person in the gym do even close to 225lbs on standing ohp, and I've gone to dozens of gyms with tons of insanely strong motherfuckers. I have no clue what the fuck this has to do with my overhead press or why I should listen to the advice of someone with inferior gains to me, inferior lifting knowledge, and inferior understanding of natty limits. That plus you seem to be incapable of speaking English properly. If you're insisting doing some bodyweight memeshit exercise is going to make a difference when I'm already benching more than 99% of people at the gym and ohping more than 99.99999999999% of people at the gym then you're out of your fucking mind. Don't you know? Standing makes your shoulders 30% stronger for no real reason. Just shut up. The lift is harder when executed standing unless you use leg drive. Stop spouting your nonsense.
Bentley Watson
>muh numbers
you are just retarded, you will never be aesthetic
my broken english is because i'm italian
Ryan Turner
Seated is much much easier to cheat you idiot kys.
Noah Morales
Not an excuse. I speak two languages flawlessly. I know some insecure small "shredded" faggot like you who can't even bench 2plate lurks this place constantly. You're constantly being exposed to the language but you're just too retarded to pick it up.
Angel Richardson
your just insecure, i see small dudes with 15' arms easily here that have abs
you probably didn't post a pic without a shirt because your fat as fuck lols
Jason Murphy
do olympic weightlifting
Andrew Campbell
225lbs ohp is strong but not insane, its achievable within a couple of years with good training. The reason you dont see it often is because nobody actually trains the ohp often
but youre issue is not doing weighted chins and dips. you probally arent strong at curls either. You bench with a wide grip i bet
Carson Phillips
Fucking obese. Lol at 2plate ohp in 2 years. Another delusional retard. I see tons of people doing it at the gym. I can close grip as much as I can wide grip lmfao
Evan Cox
>muh gym yeah and ive never seen anyone deadlift more than 120kg in the gym yet I deadlift 230kg after little over a year, your point?
Parker Reyes
>inb4 roids
try cutting until you look good, THEN start thinking about roids
James Morales
Well my arms are like below 13 inches so you can just suck on my micro penis for all I care
Jordan Gomez
checked
Jaxon Wilson
What a worthless example. I've trained at dozens of gyms. It's as common as bench press or squats. Get out of your mom's basement maybe?
Mason Morales
>over 500lbs deadlift in just over a year height/weight?
Brayden Rogers
>actually knows that he's a good looking guy >somehow cannot stand the image of his ARMS
Hey OP, good news for you, you are not a girl, you can live a wonderful life without having bigger biceps. Did they teach you that biceps are a disvantageus lever? It's manlier to train triceps, shoulders, back and legs.
Last but not least: steroids? go fuck yourself in shame. You basically want to destroy your health because you want puffed biceps.
Cameron Carter
You waste months of time lifting weights for absolutely no benefit and tell me you aren't frustrated after that. Who said I can't stand them? I'm just mad because they refuse to fucking grow while the rest of my body does.
Hunter Mitchell
Also I said my ARMS. That includes triceps. My biceps and triceps refuse to grow despite months of rigorous training. Also what the fuck does "disvantageus" mean?
Oliver Nelson
Ok man, this is a better, more mature, point. Long post in departure, hope you'll read.
My opinion, as I stated in the post above, is that biceps are difficult to train if you don't put poison in your body because they are not a good lever. This means that you cannot fully isolate them. Part of the strenght you are exploding actually comes from triceps, for instance. That could be one of the possible reasons for you hitting the plateau. I tell you this because you are so much frustrated but I think is quite normal that a bicep sooner or later will stop to grow while other groups actually deputated to express more strenght will respond better to the hypertrophy stimuli.
I think you have two healty options, apart from poisoning yourself (pretty retard choice).
- cutting, maybe changing your training from lifting to calisthenics. You would develop a badass body: you have great shoulders and this is a wonderful starting line, and the V shape would be improved.
- you eat more and start doing olympic weightlifting where you actually develope strenght, power, enourmous shoulders, back and legs. That would be a good improvement for developing massive strenght and lifting more with your biceps, forcing the hypertrophy. Even if biceps in olympic weightlifting could get in the way of your elbows properly closing up while you catch the barbell. But this is more of a future perspective.
Chase Garcia
Sorry man, I meant "not advantageous". I'm not a native english speaker. Same for triceps: your body is built to convoy the strength coming from legs through the spine and the shoulders. Arms are only the terminal of this process. Thing is that in BB they teach you the opposite: you got to have a bigger upper body, and someone is still skipping legs' day. So they sooner or later take steroids.
I shared with you my little opinions and experience, hope to be helpful.
Kayden Cox
you're genetics are fucked pussy you were meant to have retard baby arms, man up with it or kill yourself autist
Ayden Parker
Fuck you shitcunt I'll take steroids and become a TRUE freak. Might have baby arms, but those baby arms are gonna have a fucking vein ROADMAP on them when I'm done.
Hudson Brooks
You good mang but try and hit 100 reps of biceps every other day. I don't care what exercise bar, cable whatever just 100 reps that target your biceps