Arms Won't Grow

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.

>>42475148
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.

>>42475120
Never going to make it, your arms look like they have fucking continental drift. Fix your fucking shoulders they a slidding off you.

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You've been visited by the gains goblin, it's over.

Looking swole my dude, really nice and thick
Would help you squat on this dick knwamsaying hehe ;)))

>>42475120
I would suck the warm roids right out of your needle dude. No homo bro you are the only one for me bby.

eric why is your snapstory so weak these days?
you used to end up lost in a fucking forest now you play runescape....

Dead legged rope climbing has helped me add size in the past.

I have your exact same genetics, exact same look, exact same fucking bicep , arm shape everything...

and exact same problem building my bis

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

>>42475546
Been there and fucking done that.
>>42475404
kys
>>42475397
natty
>>42475380
miss me with that gay shit
>>42475374
do you even lift?

>>42475120
How tall are you? Your arms look pretty nice size for your frame/height.

>>42475627
>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

>>42475839
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.

>>42475808
6'4

U got high bicep insertions they look smaller than they are

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.

>>42475120
Have you tried blood flow restriction training?

>>42475120
do 21's with the strictest form possible

Drop the arm isolation and start doing heavy compounds, bro! If you start benching heavy i guarantee you, your triceps will grow

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.

>>42475120
Dude you honestly don't look half bad

>>42475183
idk lad you look huge
unironically mirin

>>42476097

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

How much do you do in weighted chinups and row variations?
Really heavy cheat T bar rows or something could help.

Lower the weight and focus on proper form.

>>42476431
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.

>>42475120
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.

>>42475120

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

>>42475120
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?

one thing that might not have been mentioned yet, cut down to 8% BF, your arms will look bigger the more definition you have.

>>42476084
Circumference is 16 inches. That is not by any means big for a 6'4 man.
>>42476097
Been there done that. Row 300lbs, bench 340.
>>42476396
????
>>42476416
Broscience superset shit has never worked for me and never will.
>>42476431
Been there done that. I bench 340.
>>42476456
Arms are 16", not big for 6'4
>>42476509
Been there done that.
>>42476538
Don't do weighted chins. I lat pulldown like 200lbs+ for reps and BB row 300.
>>42476563
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".
>>42476572
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.
>>42476579
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.
>>42476590
My arms are 16" now. It's not a matter of bodyfat. 16" on a 6'4 frame is tiny for a lifter.

>>42475120
Turn in your natty card for test-e

>>42476653
if you're 6'4 ur might as well roid.

You're never gonna get huge otherwise.

>>42476653

Have you tried lower weight on the skullcrushers? If they fuck up your elbows you are using too much weight

>>42476653
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

>>42476653
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

>lift for 3-4 years
>cut too hard
>76kg
>look like a skellington

NATTY FOR LIFE MY DUDES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11111111111111111111

>>42476653
>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.

>>42476721
gtfo roid ogre

I would kill to look like you.
You look good bro. Be happy.

>>42476680
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.
>>42476684
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.
>>42476720
Can't be up to genetics. I hit that plateau after less than a year of training.
>>42476745
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.

>>42475120
up your volume and frequency
do 5x10 3 times per week
if that dont work do 8x8
if that dont work do 10x10

>>42475120
Did you try lifting weights?

>>42476684
this isn't true anon, 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

>>42476813
can still be up to genetics, your genetic limit for bicep size might just be very low

>>42476653

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.

>>42476936
weighted chins and dips are not magic, they won't do what months of high volume isolation work has failed to do

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

>>42476998
or buy a respec elixir.

>>42476936
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.

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>>42475120
You look big enough to me...

>>42477016
how much do you weigh?

>>42476945

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.

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>>42475378
Top kek. My mfw when this thread is kekimus Maximus. Somebody screen cap this pls!

>>42477031
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

>>42477024
230lbs.

>>42477016
>>42477024
120 to 210 on the isolateral is each side. Total weight for the lift was double that fyi.

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>>42477016

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.

>>42477041
Nice reddit post, upvoted

>>42475378
Somebody screen cap this pls lmaooo

>>42477053

>not mechanically suited to a basic human movement

What utter shit you talk.

sphinx push ups op

https://www.youtube.com/watch?v=eQXyt1-Pkt0

>>42477189
>push ups
>for ceps
nigger

>>42477189
>guy in video can do multiple and has smaller arms than me
I'll pass.

>>42477247

https://www.youtube.com/watch?v=JRmsDjMujjo

>>42476653
Damn you tried it, it might be genetics like that other anon 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

>>42477273
>steroid user
Just lol

>>42477301

>steroids

fatty perma bulkers are this delusional lols

>>42477309
>dude in video is 210 5%bf at 5'10
>natty
shut up

>>42477340

>muh leg drive

stay mad fatty

I bet if you try seated overhead pressing with open legs your numbers are barely bodyweight level

>>42477393
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?

https://www.youtube.com/watch?v=FrgV4hy6LEM

>>42477156
>>42477041
what the fuck

>>42477466

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

>>42477524
>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?

>>42477573

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

>>42477524
standing ohp is cheating now lol?

>>42477637

it's not cheating but it's limited for intermediate lifters

>>42477603
>>42477603
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.
>>42477637
Don't you know? Standing makes your shoulders 30% stronger for no real reason.
>>42477652
Just shut up. The lift is harder when executed standing unless you use leg drive. Stop spouting your nonsense.

>>42477663

>muh numbers

you are just retarded, you will never be aesthetic

my broken english is because i'm italian

>>42477524
Seated is much much easier to cheat you idiot kys.

>>42477690
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.

>>42477722

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

>>42475120

do olympic weightlifting

>>42477663
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

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>>42477763
Fucking obese.
>>42477834
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

>>42477867
>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?

>>42475120

>inb4 roids

try cutting until you look good, THEN start thinking about roids

Well my arms are like below 13 inches so you can just suck on my micro penis for all I care

>>42477722

checked

>>42477883
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?

>>42477883
>over 500lbs deadlift in just over a year
height/weight?

>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.

>>42478118
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.

>>42478160
>>42478118
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?

>>42478160

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.

>>42478186

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.

>>42478186
you're genetics are fucked pussy you were meant to have retard baby arms, man up with it or kill yourself autist

>>42478400
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.

>>42475120
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

Have you tried really heavy triples on arm isolations or doing weighted stretching?

>>42478324

>olympic lifting for hyperthrophy

this is the retard that thinks jerking will give him the chinese physique right?

fuck off

>>42478416

a roadmap on the arms and no balls in the scrotum

>>42478605

I'm not, and I dp olympic w.

I grew a lot, you monkey

>>42478638

I don't believe you in the least, because i have seen with my own eyes how a guy started in olympic lifting and still looks dyel after 2 fucking years

literally 0 growth but the guy puts really good numbers

>>42478612
Who needs testicles when you're a human minotaur?

>>42475183
Have you gotten stronger on arm movements? Like dips from 250 total weight to 400 for reps?

>>42478704

you forget genetics. OP has good genetics, it seems, that's why I suggested olympic w. If he deals with a more serious kind of lifting he should have maximum results. Not least the satisfaction from numbers.

For me it worked like magic, but one more thing, which I learned with olympics w.: you see those strategies... "do this 10x5 20x3 30x4 rest one day wake up at 6 a.m. jerk off and eat two eggs and a steak"? They work but they are more of a sort of reassurance for yourself that you are putting effort in a valid training program.

If you want to grow in numbers and strenght you got to give to your body the right stimuli so you lift adding weight till exaustion.

>>42478765

What I could believe is that a hyperthrophy routine done in the side of olympic lifting could give you more results than just hyperthrophy

>>42478765

Edit: this is what you do at the beginning to push your body. THEN you start with more serious shit and become an athlete wannabe who program even the tiniest details. First you get used to new things, new things in lifting are pain and weight. And get used means adapt.

try doing chin-ups everyday 4 sets of 8 that's what I've been doing for the past 6 months and I don't train arms and my arms have gotten huge. I mostly just Olympic lifts and power lifts

>>42478803
What's your squat, bench, deadlift, ohp, and at what height and bodyweight?

>>42478786

Fine, great, that's it. If you wanna put it in two words: Bulgarian Method.

That's what you want to do as side work to make your body adapt.

>>42475120
You're a big guy.

>>42475183

Your body sees no reason to give you big arms. They are useless from a survival perspective.
Now you can continue to eat at a calorie surplus while smashing your arms year in year out, and you WILL see gains over time, but it will be slow.
Or you can get on steroids which will force them to grow. I dont recommend that however, as you look very big and healthy as a natural - if i were you I'd stay that way

>>42475120
mirin
>>42475148
>be happy with what you have.
this is correct

>>42475148

This.

Just like me. I can quit working chest for weeks and it stays big. Yet I pound my arms and they don't grow. Your genetics are saying your arms are big enough. With hard work they will continue to grow but slowly and you will never notice unless you measure constantly.

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>>42475120
Tons of triceps work bro. Lying or incline extensions, dips, etc. stay away from ropes and cable bullshit and go heavy and hard.

Highly recommend pic related. Made my tris huge.

https://www.youtube.com/watch?v=-rh3MHnRI_I

>>42478823

I stopped for 6 months because of an injury. Meanwhile I am running to lose weight and start again in a month or so, I'm looking forward my teacher to come back also.

5'7
218 at my best

I was quite a shit so in about 12 months without supplements I reached:

140kg squats, routine was 110x8, 120x8, 130x8, 140 till exaustion. Bench 115, same routine 80x8 ecc... oph 105, I did not deadlift except for pure fun, and I did 220kg. Clean&Jerk 105, Snatch 80. Prophedeutics with very little weights in between. Before and after lifting exercises: lot of sprints. Only writing all of this I feel tired but satisfied.

>>42478971

why would i listen someone that can do lots of those extensions with an arm smaller than mine lols

>>42479002
Mark has coached tons of jacked mofos.

>>42479009

need names

>>42478976
>ohp 105kg
>can only jerk 105kg
>can only bench 115kg
OHP is not push press, bub. I mean strict barbell shoulder press. No jerk.

>>42479002
Just giving you my experience. Your dumb if you don't at least try it once.

>>42479028

You mean when you sit on the bench and lift the barbell up with shoulders, dude. Did not do that. Worked only on jerk.

>>42475120
You sound like a real faggot throughout this thread. I hope the gains goblin continues his work and keeps your arms as pathetic as they are.

Thank you gains goblin.

>>42479153
How would you respond to brainlets that can barely speak English, repeat broscience bullshit, or literally shitpost nonsense?

>>42479226
By not responding to them.

It really looks like you haven't been hitting your brachialis enough.

>>42479289
On the contrary. I specifically target it with reverse curls.

>>42479310
In my experience, that hits your brachioradialis more although it does involve you brachialis. I used mainly heavy hammer curls, heavy zercher squats,and weighted commando pull-ups.

Hitting legs helps with testosterone, also.

bars nigger

>>42475120
that 0 vascularity lul

>>42475120
You're ok man. Don't fall for bigorexia.

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>>42479002

you're retarded. I hope you get stuck under a barbell and it chokes you out

>>42480076

call me once you look like your pic

just coping measures

youre too mentally weak to push through arm workout sets, also you look like a fucking idiot

>>42475120
>just over 2 years

Any pics from when you started? 6'2" lanklet I'd kill for those shoulders and chest in 2 years.

>>42480076

I was pointing out that Rippetoe, when competing, had bigger arms than you.

also you're a faggot

your squat is shit, and will always be shit

>>42480254

i hope you are baiting because that guy isn't rippletits

you are so memed that it isn't even funny

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>>42480482

sorry wrong pic, that was Doug Young.

>>42480550
>Doug Young.

Roger Estep

>>42477007
Or Skooma

>>42477663
Stay small faggot
>>42477867
You look like shit, your first photo is nothing but smoke and mirrors.

>>42480577

oh I always thought it was Doug Young. my bad.

>>42480969

Doug's chest is twice that big.

>>42475183
Make sure you aren't overtraining your arms. Biceps are a small muscle group, they tire out. You shouldn't be isolation training them more than 2x a week, and if you're doing lots of compounds that use them, you probably shouldn't be isolating them at all.

>>42477867
OHP 220lbs before 2 years would require someone to be a genetic freak or naturally big guy cause that's a fuckload of weight to throw above one's head

Honestly, go fix your form, my arms have exploded in the past month (.5 inch) from doing strict barbell curls and strict tricep pushdowns. Before that they weren't growing like yours.

>>42475120
how do you guys measure arms? do you bend your elbow to pop the bicep? or just keep your arm straight at sides and wrap the string around it

>>42475120
So your arms plateaued after basically 1 year? How the fuck did you manage that?

>>42476813
There's your answer. Get strong in weighted chin ups and watch your arms blow up

I would try to eat more. What you should focus on is getting stronger. If you're making improvement in your curls there shouldn't be much reason why it isn't showing

>>42481404
this is the worst post i have ever seen on fit. this is it. right here, you.

arms respond to volume, op should be doing volume + medium weights. my arms exploded when i started doing 10 sets of skullcrushers + curls 3x a week.

>>42477867
You look fine. You should work on your forearms more though.

>>42475120
Hey man how many sets are you doing per workout? High volume is something that my dad instilled into me. For example, for biceps yesterday I did 6 sets of hammers, 6 sets of supinating (last 3 sets heavy), 7 sets of barbell curls, and 5 sets on the machine that looks like a preacher with light weight to finish off. 10 reps is generally the max I go for, but usually 3-5 reps on heavy lifts. Triceps is even more convenient because of the variety of workouts available for it. Usually 7 sets of dips, 6 sets of skull crushers, and 5 sets of each of the three types of cable pressdowns. I try to hit biceps and triceps 3 times a week. If you already do this, then I have no idea what's going on, but it works for me.

Get a TENS unit, and do high volume until you can't move your arms anymore. Then hook those stubborn bitches up to the TENS unit, and show them the real meaning of exhaustion.

>>42475120
wait

youre 6'4.. those arms are 16 inch? I have 15.5 inch arms at 6'2 and look dyel as fuck.

Something is very off here

>>42481735
>>42477867
ah and there it is.

Smoke and mirrors..

>>42477524
Fucking Idiot, seated ohp is easier, what you are describing is a Z Press that Takes away all stabilization

>>42481621
that is some serge nubret level volume there

how big are your arms? your height and weight? what are your 1rms?

>>42475120
Damn mirin front delts but side delts are severely lacking. Also I see why you want to get bigger arms they're lacking as well.

>>42481972
My left arm is 19 and my right is 18.5. I think if I leaned out I might lose .5 - .75 inch. I'm 6'2 and 250. Almost all my fat is on my waist so I have ok arms, but a 38 inch waist. Hoping to be 220 at the end of the year with a hard cut. As far as lifts go, I can curl 65×3. I'll probably try for 70 next week just to see if I can do it with decent form. I haven't been dipping more than my bodyweight since I hurt my shoulder 3 weeks ago, but I could do at least 45 plus my bodyweight before the injury.

>>42478971

Going heavy on extensions. Say goodbyw to elbows

>>42482253
It's easier on the elbows because of the shoulder extension and stretch reflex. They're not skullcrushers.

>>42475120
you're fucking intimidating m8 no homo

You people use so many different names for all the different exercises, but it seems to me you are falling for cheap advertizings. Tell me what the fuck is a weighted commando pull-up. Looks like the name a toy for a 7yo. Too sad there is such an industry behind the health of people.

Imo people overtrain arms like a motherfucker. I've been able to grow my arms to 19" natty, bigger than a lot of my gym bros on gear. Some of us just have the genetics for the development of certain muscle groups.

Look up how Dorian Yates trains, specifically his arms. No more than 1-2 exercises per muscle group (bicep/tricep) with 2-3 working sets. One scheme that worked well for me was 1 x 10-12, 2 x 8-10, 1 x 6-8 (failure set), four exercises that work well with this scheme are concentration curls, barbell curls, tricep pushdowns, skullcrushers. Try that scheme with 2 of those four exercises (one for each muscle group, obv) 1-2x per week and I'd be surprised if you don't see any growth. Just be careful and pay absolute attention to form, if you try to lift with your ego, you'll likely pop a bicep tendon. Just focus on the contraction, stick to it for a couple of months, and gauge the results.

Also worth noting, that goes for whatever training method you decide. You outlined many in your OP, which suggests to me that your training is scattered. With any fitness goal, consistency is key. Any/all programs work, some might be more effective than others, but consistency trumps all. Hope this helps.

P.S. weighted chins are also a great addition to add mass to the arms and back.

>>42483157
I did a pretty much this on gear and my arms fucking exploded. I recommend Yate's routine to pretty much everyone

>>42477166
neck yourself DYEL

next you'll tell me everyone can ATG squat because you read it on /fit/

>>42476813
Stop being a pussy and do chins, you don't progress cause you don't do them you fat fuck.

>>42483157
you don't have 19 inch arms at any reasonable bodyfat

19 inch sausages maybe

>>42480686
Pic?

File: IMG_20170802_015048.png (409KB, 720x672px) Image search: [Google]

409KB, 720x672px

>>42481735
My arms don't look big in the pic. The illusion of muscularity comes from my huge shoulders. The reason you look dyel with 15.5" arms is because the rest of you is small as fuck too. Do you know nothing about what makes a body look muscular?
>>42481735
Let's see your pic, you fucking dyel.

>>42481598
see
>>42483157

1-2x per week. Biceps are extremely easy to overtrain. What you're doing is just fucking dumb.