How come I can put on muscle in my chest, back, and legs, but not arms?

Other Running Related Topic

16 years ago 03/05/2008 5:47pm EST

I'm 22, haven't ran competitively for 2 years. Anymore I run 3 or 4 times a week, one "long run" of 70 minutes, a couple 30 minute runs, and a hard 45 minute run.

I also do a fair amount of strength training as my job requires a certain performance level. I'm 5'7", 148 pounds. I've got pretty big legs and chest and back, but my arms are spindly as a 10 year old girl's. I do bench press, skull crushers, chin-ups, pull-ups, push-ups, various curls, leg press, leg extensions, hamstring curls, various core exercises, upright rows, etc.

Performance wise, I could improve. I can do 15 good chin-ups (all the way down) but only 35 or so good push-ups (chest hitting the ground, arms 180 degrees on the way up, most guys I work with do 60 or so). What do I have to do to bulk and strengthen my arms a bit? I am vain about it somewhat. I look like a 55 gallon barrel with broomsticks for arms!

16 years ago 03/05/2008 5:52pm EST

re: Twiggy Arms

16 years ago 03/05/2008 6:28pm EST

re: people in glass houses

I'm just the opposite, I have bird legs.

16 years ago 03/05/2008 6:59pm EST

re: duro

what kind of job requires performance anymore besides military, police, and firemen.

16 years ago 03/05/2008 7:03pm EST

re: people in glass houses

16 years ago 03/05/2008 7:13pm EST

re: Twiggy Arms

Your not going to put on much size running 4 or 5 times a week. To put on size you gotta eat a lot and let your body slip into non running form. Once u get the size u want then u can get cut again. dont be afraid to get some body fat for a little while if u want some size.

16 years ago 03/05/2008 7:22pm EST

re: people in glass houses

My runs are all pretty short, and I AM gaining weight, so I am thinking that I am not running too much. It is just that none of that weight is in my arms, and I mean none of it! They are the same size today as they were 12 weeks a go. (I've gained 6-7 pounds since then). I eat quite a lot, and supplement with 2 protein shakes a day (50g protein total).

16 years ago 03/05/2008 10:22pm EST

re: Twiggy Arms

could just be your genetics

16 years ago 03/05/2008 10:33pm EST

re: Twiggy Arms

I have the same problem. I went from 130 to 160lbs in the last year and was got up to 69 good pushups. I do survey work which also requires strong arms. I increased my strength dramatically but my arms, though they got bigger, were still pretty thin. Doesn't help that they are also fairly long.

16 years ago 03/05/2008 11:05pm EST

re: that guy

What kind of sets and reps are you doing? Sets of 8-10 reps are the best for putting on size. You might also be doing too many exercises that focus on the same muscle groups. I don't really care how big I get (I'm 5'7" 138ish) and started working out a few months ago. I generally do only two or three exercises, but I do them pretty often I guess. I do bench press, 4-5 sets of 5 or fewer reps at high weight, never to failure. I do dead lifts, similar sets and reps as bench. And I do pull-ups, usually a couple sets of 15-18.

But I also do a lot just by feel. Some days I do push-ups instead of benching and do a bunch of reps in one or two sets. I can do 1 rep at 205 on bench, 22 pull-ups, and 75 or 80 push-ups without stopping...well, I did 75 after a few sets of bench, so maybe I could do a few more. Anyway, that works for me. I don't think I've gained a ton of size, but I'm definitely bigger, and much more defined. I've mostly gained strength.

16 years ago 03/05/2008 11:46pm EST

re: not big

I do upper body, twice a week. For each exercise, I usually do 4 sets aiming for about 8 reps.

ex: 3 sets bench press; 4 sets pull-ups; 4 sets skull-crushers; 4 sets barbell curls; 3 sets hammer curls; 2 sets push-ups; 3 sets lateral raises; wrist roller/forearm exercises

I lift for 1 hour. I do lower body 1-2 times a week, core stuff 3-4 times a week.

205 is pretty impressive for a 138 pound guy. BTW, I measured my flexed arm, it is 13". Not that small, but my forearms are spindly.

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How come I can put on muscle in my chest, back, and legs, but not arms?

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