Anybody Finally Figure Out How to Grow Stubborn Arms?

[Nicolas B]

My arms have been stuck at the same size forever. I've tried adding extra sets, throwing in a separate arm day, and changing up exercises, but they still won't budge. Strength is creeping up, but the tape measure isn't. For those of you who finally got your arms to take off, what made the biggest difference training heavier, backing off the volume, eating more or was it just staying consistent over time?

[749KillXX]

For me it wasn't more arm work, it was getting stronger on rows, pull-ups, and close-grip bench. Once those numbers went up, my arms finally started looking thicker.

[MariaSLV]

I was doing way too much volume. Backed it down, focused on quality sets instead of junk reps, and my elbows felt better too.

[CAngel23]

My arms have been stuck at the same size forever. I've tried adding extra sets, throwing in a separate arm day, and changing up exercises, but they still won't budge. Strength is creeping up, but the tape measure isn't. For those of you who finally got your arms to take off, what made the biggest difference training heavier, backing off the volume, eating more or was it just staying consistent over time?

Honestly, eating more was the missing piece. I kept trying to out-train the problem when I just wasn't giving my body enough food to grow.

[Nicolas B]

Good point. I've been so focused on adding exercises that I probably haven't paid enough attention to recovery and calories.

[92Coggan]

Buddy, don't sleep on triceps. Everybody chases biceps, but most of your arm size comes from building bigger triceps.

[RockoGym]

My arms have been stuck at the same size forever. I've tried adding extra sets, throwing in a separate arm day, and changing up exercises, but they still won't budge. Strength is creeping up, but the tape measure isn't. For those of you who finally got your arms to take off, what made the biggest difference training heavier, backing off the volume, eating more or was it just staying consistent over time?

I quit changing my routine every few weeks. Picked a handful of movements, tracked my lifts, and just kept getting stronger. Took a few months, but that's when I finally noticed some growth.

[Jett-Muscle]

One thing that helped me was slowing down the reps. I stopped swinging the weight around and actually felt my arms doing the work. Way better pumps too.

[ZekeBarBN]

Genetics definitely play a role, but I think most of us give up too soon. My arms didn't really start growing until I'd been training consistently for a couple years.

[Nicolas B]

Sounds like I'm probably overthinking it. Might stick with one plan for a while instead of changing things every month and see where it gets me.