i'm 6'0 and weigh only about 150-160. my traps, forearms, and chest are getting bigger but no matter how much weight i lift with my arms, they never increase in size. Below are 9 reasons why you can’t build big shoulders . i had the same problem couldnt get my arms bigger i tried a few different splits (back and bys)(chest and bys)(shoulders and tris)(chest and trys. A few things. Did you know that the biceps is only 1/3 or your upper arms? So, absolutely focus on your guns, but don’t forget about getting your chest, back and lower body swole, too. If your arms aren’t getting bigger you’re not training properly or not eating enough food. I lift 4-5 times a week, I do 4 sets of 12,10,8,8 reps and I do 3-4 excersises for each muscle (super sets). what could i be doing wrong? As a personal trainer and sports coach based in Toronto, Canada, plenty of my clients have asked me the same question. This goes for growing bigger arms, pulling a 500-pound deadlift or getting on stage in a Speedo and a deep tan. Arms aren't getting any bigger!!!! Yes the other 2/3 is the triceps. What’s going wrong? Use this plan to get your arms bigger, but remember, a balanced body not only performs at its best, but looks the best, too. Take rest days, get enough sleep, train smart and hard and you’ll be paving your way to a decent set of pins in no time! they just look unimpressive when i'm not flexing. Increasing your Squat & Deadlift will build your arms faster than biceps curls & triceps extensions. StrongLifts 5×5 & Arm Growth ive been doing arms days for the last 6 months and have seen alot better results also i have tried different methods like drop sets, super sets down the rack up the rack etc. Balance in the gym and in life is always a good direction to follow. My friend you have hit a plateau, this where you have to change your approach to training. Avoid Curls. Words have never been so true when you eat, rest and sleep are when your body will be creating the pathways to new muscle, you tear the muscles down whilst you train but the new, bigger, stronger muscle is made after you train. Don’t worry about lifting a lot weight focus on mind muscle connection. Well, it may not necessarily be something you aren’t doing; it might actually be something you are doing – incorrectly. But once you get past these beginning stages, if you want to reach a specific goal, you have to get very specific about your training. Weigh yourself and measure your arms every 2 weeks. Why aren’t they getting great arms? First, so many people try to build their arms and focus way too much on their biceps. Five Reasons Why Your Triceps Aren’t Growing When people train arms, they often find themselves focusing on their biceps, rather than their triceps. Why aren’t your sleeves digging marks into your bulging arms yet? Be a generalist and you’ll get mediocre results. 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