HELP I CANT GET MY ARMS TO GROW

Okay - I've worked out for YEARS and my arms still come in at about 18inches. After the workout maybe 18.5inches. I'm 6.1 and while 18 sounds okay on my frame they truly look small. So I need some serious advice on how to make these stick arms grow. I'm 6.1, 18inch arms, 230 pounds, I workout 5 days a week... usually do an arm workout once a week (bis & tris) and every other week also do bis with back and tris with chest. I do all the expected supps... protein, creatine, arginine, bcaas. Being realistic, I wouldn't mind if the arms still measured 18 inches - but they are just thick with no real shape - the bicep head doens't pop at all!!!! ARGHHH!!!!!
Help!!!!

the lower ur bodyfat, the bigger your arms will appear..Sounds like ur on the right track, variety is the key my friend....drop sets, forced reps, supersets, etc...

My first question would be how much cardio do you do? Cardio may not seem to matter when talking ab getting ripped up; However, it does very much. So adding at least a LITTLE cardio would help. MY advice would be to make sure, your concentraing on sqeezing your muscles and slowing down your sets to make sure your doing so!

Yep - I do the squeeze and intensity thing all the time...... My cardio is about 3 times a week - about 30 mins each session.....

What do your arm exercises look like. Sets, reps, intensity, weight, rest....ect???

i do about 12 - 15 total sets for tris and the same for bis ... typical set is between 8-12.... sometimes I do drop sets, run-the-rack, supersets between bis & tris. etc....

I vary the weight.. As an example I bicep curl up to 50pds... heaviest I go on curls.... tricep pushdowns I'll do the whole stack (my gym goes to 200)... and all kinds of variations in between

Five us a sample of full routine

Doesn't matter what u do in the gym. If your dietis no good your results are no good

I've been having the same problem. 2 weeks ago I was lucky enough to get a training partner and a damn good one at that! He pushes me and helps me with the drop sets, forced reps, etc. We do partner curls with the EZ bar after our biceps workout. These are great for stimulating the biceps. We use a light weight at the end of our routine and go for as many reps as we can facing eachother, we pass it off when we reach failure and keep going until total failure, last set is usually pathetic and we do a couple forced reps on this one. It is working! After 2 weeks it is helping me break through my plateau! Give it a try if you have a partner!

Kurt, make sure your stimulating the long and short head. if you keep using the same range of motion you wont fully maximize the possibilities.

I agree with Marchio, diets do help or screw up alot depending on what your diet is! What ab grips? Do you do inside and outside grips?

when in doubt... site enhancement oils... SYNTHOL!!!

ok... just kidding... seriously, don't do that...

but Ben is right on about stimulating different heads of the bicep

don't forget that the brachialis also pushes up the the bicep, so hammer curls and french rev. grip curls can also help your biceps, even though they aren't necessarily working

tricep size adds GREATLY to your arm circumference

flat bars stimulate the bicep heads, while brachiallis is stimulated by ez curl bars

just some variables other than rep/set volume to keep in mind when constructing varied workouts... try mixing brachiallis, tri, and bicep exercises

Watch it Kleaver. Sometimes you have to put that you are joking before the joke and not after. Some might not get to the j/k part before they stroke out. Good one, by the way.

My arms really started growing when I cut my sets back and just hit them hard. Your arms get a lot of work during the day also, so don't overtrain them. Diet is the key. Get the bodyfat down and they will look bigger.

One of the best things I did was replace preacher curls with Spider(Scott) curls. Better range of mtion and no rest point at the top.

amen sloan. I got the spider-curl from lee hayward. he likes to face down on an incline bench, and DB curl them up to get the peak contraction and avoid the rest at the top. kinda like the difference between flat bench DB fly(top rest point) and cable fly(peak contraction/no rest)

Yes sir. I have tried them that way. I usually just use our preacher bench from the oposite side. I turned a few guys on to these last fall and they are still loving them. I seem to get a better pump with them than with preachers.
I actually cracked a rib doing them last year. I was in a bad wreck several years ago and crushed the ribs on my left side. Undoubtedly they are weaker now. I have to be careful not to take in a deep breath while doing them. As long as I keep it a little shallow I am fine. It sucked finding that out the hard way though.

Work your legs out more often... In order for your arms to grow your whole body needs to grow as well. That's why you don't see 140 lbs guys walking around with 20in arms. Plus if you work your legs out you'll get more testosterone going and then hit bis after a good leg workout. Just a suggestions because my arms really grew when I actually hit my legs and back the hardest!

I dont know if this is good advice but it is working for me; Cheating. As I was watching all of the big body builders workout (jay, johnnie jackson etc...) I noticed one thing they all use heavier weight than they can handle but they cheat by swinging to lift it and pump out more reps but they do squeeze at the peak. I always used perfect form and lifted slowly for 6 months but my arms maybe grew half an inch but now in the last two weeks I can see the bicep getting bigger and see the peak better.

Hey bro... I too share your problem with regards to further arm growth. So, what I started doing is adding a little bit of suppersetted by workout's on my shoulder days, and sometimes on my off/extra day.

Bi's are similar to your abs and calves in that they recover very quickly. Thus, you can work them out more often.

Also, try implimenting a lot of reverse grip and hammer into your bicep workouts. This will help you build the Brachialis an Brachioradialis (which consittute the outside portions of your Biceps.

Good Luck!!

WES