Help a n***a grow bigger arms (pics)

[AuggyDauggy]

I was flicking through old pics (Nov 2024) and I realised my arms look way too small compared to my core and shoulders.

I train biceps and triceps in a PPL split. Should I switch things up? If so tell me what I should do. It’s a little embarrassing since I’ve been going to the gym for 2 and half years now

 

[tuberculosisinmybal]

bud what are you even doing on .com when you look like that

 

[Currycelloser]

I was flicking through old pics and I realised my arms look way too small compared to my core and shoulders.

I train biceps and triceps in a PPL split. Should I switch things up? If so tell me what I should do. It’s a little embarrassing since I’ve been going to the gym for 2 and half years now

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Add an extra arm day bro, ppl split is bad for growing ur arms so I guess add an extra arm day

 

[DarkAscender]

Your physique is really good man.
I'd say add more arm/forearm exercises and progressively overload on that.

Looking at it, we got really similar insertions. My arms were also lagging when I was gymcelling.
PPL grows shoulders, chest and back really good. But it's not great for direct arm work.

 

[Currycelloser]

bud what are you even doing on .com when you look like that

Not only that but he pulls any girl he wants, he should just forget this place

 

[AuggyDauggy]

@ragnarok787 @pompompurino @shredded4summer

Help a brotha out fellow gymcels

 

[tuberculosisinmybal]

Not only that but he pulls any girl he wants, he should just forget this place

he is humble tyronelite spending time with us peasants

 

[Casablanco]

your physique is good asf bro but yh you have to work a bit more on your arms

 

[AuggyDauggy]

Add an extra arm day bro, ppl split is bad for growing ur arms so I guess add an extra arm day

I figured that’d be the case. I think I’ll do that then. Thanks brother

 

[zombiebeatz2006]

I was flicking through old pics (Nov 2024) and I realised my arms look way too small compared to my core and shoulders.

I train biceps and triceps in a PPL split. Should I switch things up? If so tell me what I should do. It’s a little embarrassing since I’ve been going to the gym for 2 and half years now

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You have already ascended, im gonna kms

 

[Currycelloser]

I figured that’d be the case. I think I’ll do that then. Thanks brother

For biceps, do inclined dumbbell curls, preacher curls and then the barbell curls
For triceps, do overhead cable extension, maybe some pressdowns

 

[AuggyDauggy]

Your physique is really good man.

Thank you brother

I'd say add more arm/forearm exercises and progressively overload on that.

Looking at it, we got really similar insertions. My arms were also lagging when I was gymcelling.
PPL grows shoulders, chest and back really good. But it's not great for direct arm work.

Yeah, I think the general consensus is to have a dedicated arm day from now on

 

[AuggyDauggy]

he is humble tyronelite spending time with us peasants

it’s not like that Tuber

your physique is good asf bro but yh you have to work a bit more on your arms

thank you man. Yeah it’s bugging me a little

 

[Ray0n]

your physique is good asf bro but yh you have to work a bit more on your arms

nga wrm zit je meer dan 7u op foids.com

 

[Casablanco]

nga wrm zit je meer dan 7u op foids.com

kweeni bro kben verslaafd

 

[Ray0n]

kweeni bro kben verslaafd

hop off bro ga studeren of iets anders doen, kijk je snap btw

 

[DarkAscender]

kweeni bro kben verslaafd

jeezus 7 uur bro ??
indeed.nl

 

[Ray0n]

jeezus 7 uur bro ??
indeed.nl

we wisten wel dat je nl kon praten hoor bhai

 

[Casablanco]

jeezus 7 uur bro ??
indeed.nl

jaman ik zit 24/7 op .com

 

[ragnarok787]

I was flicking through old pics (Nov 2024) and I realised my arms look way too small compared to my core and shoulders.

I train biceps and triceps in a PPL split. Should I switch things up? If so tell me what I should do. It’s a little embarrassing since I’ve been going to the gym for 2 and half years now

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I think your arms look relatively great compared to the rest of body , u are also flexing your lats on this pics so u are a lot less wider relaxed. I dont think as natural there is any productive reason to overtrain arms and target them specifically for better growth. Hit compound exercises like benchpress, shoulderpress, deadlift, pullups (switch grips overhand/underhand to target biceps/lats more) , squats, do one exercise of your favourite choice for biceps/triceps/shoulders, peak lighter weight as you focus on hypertrophy on this smaller muscles , do 3-4 sets of 10-12 repetitions while the last set should be going to the failure .

 

[machineovercooked]

I was flicking through old pics (Nov 2024) and I realised my arms look way too small compared to my core and shoulders.

I train biceps and triceps in a PPL split. Should I switch things up? If so tell me what I should do. It’s a little embarrassing since I’ve been going to the gym for 2 and half years now

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i don't know anything about bodybuilding
how is this embarassing you look great

 

[AuggyDauggy]

I think your arms look relatively great compared to the rest of body , u are also flexing your lats on this pics so u are a lot less wider relaxed. I dont think as natural there is any productive reason to overtrain arms and target them specifically for better growth. Hit compound exercises like benchpress, shoulderpress, deadlift, pullups (switch grips overhand/underhand to target biceps/lats more) , squats, do one exercise of your favourite choice for biceps/triceps/shoulders, peak lighter weight as you focus on hypertrophy on this smaller muscles , do 3-4 sets of 10-12 repetitions while the last set should be going to the failure .

Very solid advice brother, thank you. I’ll focus more on compound movements

Always thought my arms were too small. It’s nice hearing they aren’t

 

[ragnarok787]

Very solid advice brother, thank you. I’ll focus more on compound movements

Always thought my arms were too small. It’s nice hearing they aren’t

Just hit them hammers and diamond pushups with slow controlled movement and feel the bump

 

[sub5c3l]

mirin tbh

 

[NewFuckingDay]

it’s because you train PPL

 

[Decay]

Your arms are fine, your physique is pretty much perfect for aesthetics already.

 

[TonyDr]

I was flicking through old pics (Nov 2024) and I realised my arms look way too small compared to my core and shoulders.

I train biceps and triceps in a PPL split. Should I switch things up? If so tell me what I should do. It’s a little embarrassing since I’ve been going to the gym for 2 and half years now

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Depending of your goals, maybe focusing on arms is a good idea, starting your routine with arms compounds & isolations
Adding frequency, supersets, and pushing up to failure

Biceps/Brachial/Brachioradialis
- Weighted chin-ups (very close grip, supinated, when your neck touch the bar to target biceps, compared to the bar touching your sternum to target the back yk)
- Incline curls (even better with a pulley)
- Preacher curls or ring bw curls
- Hammer curls
- Behind the head cable curls
- Reverse curls (with a ankle cuff)
- Wrist rollers (curls & extensions)

Triceps
- Weighted diamonds push-ups (with yk the set-up of dumbbells inclined to a weight plate for wrist comfort)
- Weighted dips/ bench dips (don't go too deep, and never lock fully to avoid elbow complications
- Power triceps extensions (when you open up the elbows to allow a strech to the long head)
- If you can find a MAG close pronate grip bar, do your triceps extensions on it
- Behind the head rope french press/extensions

Important : Always use a pair of fat grips during your arms day, especially during triceps training, the increased contraction of the forearms muscles protect your elbows long term.

 

[Rea Himuro]

woww mirin physique

 

[AuggyDauggy]

Depending of your goals, maybe focusing on arms is a good idea, starting your routine with arms compounds & isolations
Adding frequency, supersets, and pushing up to failure

Biceps/Brachial/Brachioradialis
- Weighted chin-ups (very close grip, supinated, when your neck touch the bar to target biceps, compared to the bar touching your sternum to target the back yk)
- Incline curls (even better with a pulley)
- Preacher curls or ring bw curls
- Hammer curls
- Behind the head cable curls
- Reverse curls (with a ankle cuff)
- Wrist rollers (curls & extensions)

Triceps
- Weighted diamonds push-ups (with yk the set-up of dumbbells inclined to a weight plate for wrist comfort)
- Weighted dips/ bench dips (don't go too deep, and never lock fully to avoid elbow complications
- Power triceps extensions (when you open up the elbows to allow a strech to the long head)
- If you can find a MAG close pronate grip bar, do your triceps extensions on it
- Behind the head rope french press/extensions

Important : Always use a pair of fat grips during your arms day, especially during triceps training, the increased contraction of the forearms muscles protect your elbows long term.

MOTM worthy reply tbh

Thank you Tony