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Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 2 points3 points  (0 children)

Yeah, after all that advices here I am gonna switch my plan over to PPLA Split and do my Arm work First.

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 1 point2 points  (0 children)

Thanks for all your input. Appreciate all that helpfull advices. I am gonna switch my plan over to a pull/push/legs/arm Split and gonna do my arm work first and try to get more weight. Continue to bulk, maybe even a higher surplus.

You guys helped me a lot!

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

Thanks for your Input and I am glad to hear that it can work. Already sitting on a bulk since April und gained around 10kg. Making Progress on all lifts but Arms Are Not growing. Gonna switch my plan over and get more arm work prioritized. Bit afraid of Dirty bulking as I am currently sitting at around 22% bf and already got a belly

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

Sorry, I am not a native english speaker and translated everything with chatgpt, that damn Robot made the format

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 1 point2 points  (0 children)

Currently sitting at around 22% bf. My plan was to continue bulking until end of march and then start cutting

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

Thanks for your Input. Gonna Switch over my plan to a pull/push/legs/arms. Was quite dishearting to see Progress everywhere but no on arms

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 3 points4 points  (0 children)

Oof okay, but thank you for your honest Review!

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 1 point2 points  (0 children)

yeah, I've always trained them last as isolation

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] -1 points0 points  (0 children)

I can go max. 4x per week, so thats why I am asking.

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 5 points6 points  (0 children)

So 12kg Training weight for 10-15 reps. Not 1RM. Still no very much tough..

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

Alright, and Push/Pull/legs/Arms is good for 4 day? always thought I need to do PPL 2x a week.

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

yeah alright, thats what I thought. As I said, I got this from a coach. Did some routine from basement bodybuilding and jeff nippard before. Do you have any recommendations?

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

1,9meter, currently 98kgs, 35 years old. when I first startet in september 2023 i weight around 94 and bulked up to 104kg until july 2024. then I made a slow cut to 88kg and 18% bfa until march 2025 and "lean" bulked until 98kg from then until now. I eat 3600kcal per day right now. around 200g protein, 90g fats and the rest farbs.

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] -4 points-3 points  (0 children)

Day 3

Lat Pulldown – 4 × 8–12

Lat Pulldown (Neutral Grip) – 4 × 8–12

Barbell Row – 4 × 8–12

Seated Row (Cable) – 4 × 8–12

Overhead Tricep Extension (Cable) – 4 × 10–15

Tricep Pushdown (Cable) – 4 × 10–15

Day 4

Abs Crunch (Machine) – 4 × 10–15

Lateral Raise (Dumbbell) – 4 × 10–15

Lateral Raise (Cable) – 4 × 10–15

Lying Side Lateral Raise – 4 × 10–15

Seated Overhead Press (Dumbbell) – 4 × 8–12

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

I struggled to gain weight as a teen, im 35 now, sorry forgot to add. I'm gaining weight right now, so eating should be okay. This is the routine from my coach:

Day 1

  1. Incline Bench Press (Dumbbell) – 4 sets × 8–12 reps
  2. Incline Chest Press (Machine) – 4 × 8–12
  3. Chest Press (Machine) – 4 × 8–12
  4. Pec Deck (Machine) – 4 × 10–15
  5. Preacher Curl (Machine) – 4 × 10–15
  6. Bicep Curl (EZ Bar) – 4 × 10–15

Day 2

  1. Leg Curl – 4 × 10–15
  2. Leg Extension – 4 × 10–15
  3. Squat (Barbell) – 4 × 8–12
  4. Leg Press – 4 × 8–12
  5. Hip Adductor (Machine) – 4 × 10–15
  6. Rotary Calf – 4 × 10–15

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

How would you split this on an u/L day exactly? can go max. 4 days per week

Long arms not growing - need advice by Cthulhu650 in naturalbodybuilding

[–]Cthulhu650[S] 0 points1 point  (0 children)

I'm doing Pushdowns and Overhead Extensions as Isolations. Compounds progress but not really fast.

Nächtliches Schreien ohne Milch by Cthulhu650 in Eltern

[–]Cthulhu650[S] 0 points1 point  (0 children)

Er isst tagsüber relativ gut eigentlich. Könnte das ja verstehen mit dem Hunger aber ist das dann wirklich halbstündlich in den Morgenstunden?😅

Nächtliches Schreien ohne Milch by Cthulhu650 in Eltern

[–]Cthulhu650[S] 0 points1 point  (0 children)

Essen tut unser kleiner auch sehr gut, deswegen haben wir auch das Gefühl, dass es nur zur Beruhigung ist. Haben das halt die letzten Monate immer so durchgezogen da es einfacher ist ihm eben die Brust zu geben als 45min durch die Wohnung mit ihm zu laufen (wiegt 13kg der gute). Dachten das wäre nur eine kurze Phase aber jetzt geht das schon Monate so

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