Im sure you've seen me posting about how much trouble I have building before, and for right now, I mainly want to concentrate on my arms. They're quite bigger than before, but I still have twiggy arms compared to most of the guys around me.
I curl with both arms at once, using a bench bar with 30 pounds, plus whatever the bar weighs (25, I think). I also hold the bar down and curl my wrists up to work my forearms. After that, i usually put my hands on my bench seat and strech my legs out on the ground, pushing myself up and down to workout the back of my arms. I drink a protein shake with 48g of protein after every workout. I recently raised the weight i curl from 20 + bar, to 30 + bar. But my arms still feel tiny. How can i shape them well?
No matter how hard I work, and how much protein I seem to get, it seems impossible for me to be muscular and cut like the other guys. Its frustrating, i've tried for 2 years and i only weigh about 150 lbs. Do i not have genes to build muscle? Whats going on? Thanks alot to all who help.
Focus more on working your triceps, they make up a much larger portion of your arm. As for bicep work, you'll work them a lot just by doing chin ups, pull ups, lat pulldowns, rows, etc. A lot of people don't even do bicep-specific exercises.
my personal opinion is that the best way to build up your arms is to not to do specific exercises and instead concentrate on building up your whole body. theres a book called brawn which states that squats and deadlifts put your body into an anabolic state and that these exercises help to beef up your presses and rows and that will pack size onto your arms. add in some dips and chins and you'll do much better.
when i did this years ago i got my arms from 12" to 15". not impressive but at least i was making progress whereas with the direct arm movements i wasnt.
"Everything should be made as simple as possible, but not simpler."Albert Einstein
Thanks, you guys. I already do deadlifts and squats during my main workout, and i havnt seen a change yet, but maybe I just need to keep going. And Vesuvius...half of those things you mentioned, I dont know what they mean.