Muscle Gain Forum

Upper chest and lateral delts made the biggest visual difference for me. Once those started coming up, my whole upper body looked more developed even though my scale weight barely changed.

I started measuring my arms every couple months instead of checking the mirror every day. Progress was happening, just slower than I expected.

Heavy curls helped me, but I still finished with higher-rep work to get a good pump. That combo seemed to work better than doing one or the other.

Mine finally grew once I stopped treating arm day like a marathon. Fewer exercises, more effort, and making every working set count did way more than adding another five curls.

Stay patient, bro. If your strength is moving up and you're eating enough, chances are the size will come. Sometimes arms are just stubborn and take longer than everything else.