Anyone else built a big chest/back with noticeably lacking arms?How'd you fix it?Been lifting for years. 6 day PPL. For arm isolation, pull has seated curls and standing curls. Push has overhead cable tricep extension, tricep machine (best stretch for me), cable side delt raises and DB shoulder press. All for 3 sets/12 reps.Recently tried putting arms first before the compounds on 1 of 2 pull days and 1 of 2 push days - not seeing much difference yet.I change programs once every sixish months. Always had terrible arm growth on all programs. Never done a program that is literally just arm focused because that seems retarded but idk at this point.
>>76800861Not doing anything for rear delts because it always brings back an old shoulder injury. I doubt that's the issue but I'm honestly looking for any feedback at this point.
There's millions of youtube videos for arms. You must be a cheating pussy, or a wimp who is afraid to reach failure.
>>76800880Totally brah, why use this website when there's le sicence based comment sections on jewtube!!!
>>76800861I think that's too much for 2 years in. There must be a point where more volume has a negative effect and you could have found it. I stopped doing tricep isolations and prefer this. Maybe try a month where your only push is a horizontal and vertical press.
>>76800861yeah everyone spamming PPL eventually comes to the conclusion that their arms are lagging behindthe solution is PPAL
12 reps is bordering on too much volume / too little weight for hypertrophy. have you tried 6-8x12 with more weight?
>>768010033 sets of 6-8 reps* i'm retarded sorry
>>76800937>PPALI think I'm gonna give that a shot, thank you.>>76801003Haven't yet but that's good insight because I was thinking of adding some more isolation
>>76800861>lagging bodyparthappens to everyone, you gotta hammer in more volume if you want your arms to catch up
>>76800861I have this same issue. Bumping so I can write a more detailed reply later
>>76802949I'd appreciate that, thanks
>>76800861>>76802949Notes on my own arms. Perhaps someone else can find some value here:>The issue with my biceps is not strength but size. The issue with my triceps is not size but strength.>My biceps cannot grow without isolation movements targeting them. They're not the limiting muscle in rows and pull-ups>My triceps can easily grow without isolation movements targeting them. They're the bottleneck in the bench press. This is fortunate since I fucking hate triceps isolation movements.>My biceps are, relatively speaking, the strongest muscles in my body. Despite this, they don't look particularly big. Or my own perception is distorted.>My intensity on working with the biceps is often inadequate. I noticed this after doing a cluster set of dumbbell curls, thinking I exhausted my biceps, then being able to do 5 reps at a higher weight a few minutes later. High volume + high perceived intensity seems necessary for biceps growth>My forearms seem to respond well to simply holding heavy weights. Farmer's carries, double overhand deadlifts and dead hangs are gold here.
