Hi! I have been reading your articles and column in MuscleMag for a long time. I admire you very much and find you a very knowledgeable man.
I’m hoping you can help me with my problem. I am 20 years old. I weigh 220 pounds at 5’10-1/2” inches and my chest is 48-1/2”, thighs “28”, calves “18” but my arms are only 16 inches. They just refuse to grow.
I think it may be genetic because my brother has the same problem. I have tried almost everything: high reps, low reps, high sets and as few as 3-4 (believing I was overtraining).
It’s very disappointing as my body looks quite impressive except for my puny arms. It’s gotten to be a joke with my buddies. They say things like “Hey Doug, leave your arms at home?” Please help me Vince.
Oh, by the way, it’s mostly my biceps that lag, my triceps aren’t too bad.
Muscle tissue does not grow unless taxed 85 percent but beware, never work to 100 percent because maximum energy output will stop all muscular growth.
Since it is your biceps that have given you most of the problems, I suggest you try doing tri-sets for them like the great Larry Scott. Do barbell curls, preacher curls and E-Z Reverse curls as a tri-set. Do 4 tri-sets, 6 reps each exercise. Take no rest between exercises but take 90 seconds rest between tri-sets.
For the triceps, super-set long rope pulls with triceps pressdowns, 6 sets of 8 reps each. This time, no rest between exercises but only 45-60 seconds rest between super-sets. For both biceps and triceps, work for a maximum pump and then stop. Over-working the arms will stop growth.
Nutrition is important for growth. Eat 50 grams of protein 4 or 5 times a day and take 3 amino acids and 3 liver tabs every 2 hours to keep the tissues saturated with protein.