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problem with gaining size

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problem with gaining size - 5/13/2008 1:16:22 AM

thekid

Posts: 9
Joined: 2/10/2008
Status: offline

I dont have any pics right now but i'll try to describe my problem as best i can.

I'm about 5'4, been lifting for a while but my arms don't seem to be getting any bigger. I've gotten alot stronger but my arms don't look like it. I have a nice peak/triceps that will look good once i start to cut or what ever but my arms are pretty small unflexed n from the sides so i dont want to do it yet. One thing i noticed is my seem to be prety long so its alot harder to get the muscle look on them ("I Guess"). My friend is same height as meand weighs about 10 pounds lighter then me but his arms are alot bigger then mines but im stronger. My forearms have gotten alittle bigger but my ****ty looking wrists and long skinny looking arms are the problem. Most people can easly put there hands around my wrist but ive seen on some forum that small wrists make forearms look bigger or something crazy like that but idk. I know there isent much i can do about wrists but i do need help with my arms. Any work out suggestions? I dont really have a set diet i normally eat when ever i can/want but nothing like candy, chips, snacks, soda or any other junk food like that. I drink a protein shake everyday sometimes 2 a day on my work out days,. I only have dumbells which go up to 52pounds, i normally do curls, raises, rows, presses, squats with them, and of course the old school push ups/sit ups.

I started with 20 pound dumbells doing sets of 6x5, i am now up to 35pounds doing 5x5s while mixing up my usual work outs but havent seen much of the size difference from when i first started. Does anyone have an idea of what they think the problem could be and how i could fix it?

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RE: problem with gaining size - 5/13/2008 2:09:34 AM

trubeginner

Posts: 963
Joined: 1/3/2007
Status: offline

Well, I guess you need to outline your whole routine in order for us to give inputs.

Just from what you said so far, I worry you focus on isolation exercises such as curls, raises, and not concentrate on the big compound movements. You need to do the mix of the big compound movements (such as bench press, rows, deadlifts, and squats) in order to grow.

How is your current diet? I am suspecting you are not eating enough. Also, I think you need to vary on the rep ranges. For example, sometimes you do moderate weight-more reps, and some other time you do heavy weight-less reps.

Keep us updated.

_____________________________

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 76-77kg (167.2lb-169.4lb)

- ON 100% whey gold standard
- Amino tablets
- fish oil
- vitamin C
- multivitamin

(in reply to thekid)

Post #: 2

RE: problem with gaining size - 5/13/2008 11:51:12 AM

footballcraze

Posts: 280
Joined: 7/24/2005
From: Kailua-Kona, HI
Status: offline

You have to eat, make sure your diet is in check.

_____________________________

19 - 5'7
May 27th - 170 lbs 11% BF
June 1st - Bulk for 4-6 months! :)

Animal Pak
ON 100% Whey
ON 100% Casein
Food!? :p

(in reply to thekid)

Post #: 3

RE: problem with gaining size - 5/13/2008 12:26:57 PM

TheSilverFox

Posts: 1499
Joined: 1/14/2008
Status: offline

1.) diet must be right

2.) even if you have long arms.. that's no excuse for not having large biceps. i have long arms, but 16.5 in' biceps.. so that excuse does not apply.

3.) there's TONS of different types of curls you can do. in order to get a nice FULL looking bicep.. you must work your bicep brachiallas. how do you do that? reverse bicep curls with a curved BB, and doing hammer curls also does the trick. do these at the end of your bicep workout after regular curls.

some people can get big biceps easier than others. genetics. it's still no excuse. you'll just have to work a bit harder. train hard, eat right. don't skip a workout. you'll reap the benefits you desire if you follow the advice in bold

_____________________________

--J

24 yrs old (The Fox is CUTTING!!!!)
Current wt-195

32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)

Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder

(in reply to footballcraze)

Post #: 4