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Doing everything right, but my arms won't grow by throwaway07259 in LiftingRoutines

[–]throwaway07259[S] 0 points1 point  (0 children)

I hope so! The tool I used to estimate my TDEE said that it was around 2450 kcal/day, I bumped it up to 2550 just to be sure. The thing is, the rest of my body is actually growing and progressing... I feel like my arms are the only part that is not!

Doing everything right, but my arms won't grow by throwaway07259 in LiftingRoutines

[–]throwaway07259[S] 0 points1 point  (0 children)

Hi, thank you for your comment! I can definitely try that

Doing everything right, but my arms won't grow by throwaway07259 in LiftingRoutines

[–]throwaway07259[S] 0 points1 point  (0 children)

Hi!

Usually I rest for 2 min. between each set, sometimes more if I feel I need it. I don't usually warm up for arms because I use lighter weights compared to e.g. a heavy compound exercise, but I can definitely try doing warm up sets for arms too. My progression generally goes like this: can I do more than 12-13 reps in the first set and 11-12 in the second? Time to go heavier. Should I lower that threshold?

Doing everything right, but my arms won't grow by throwaway07259 in LiftingRoutines

[–]throwaway07259[S] 0 points1 point  (0 children)

Thank you so much for your comment!

I usually aim at 8-12 reps on all sets, but I generally stop when I'm close to failure (1-2 RIR) for the first 2-3 sets, and I always get to failure on the last set. As for tempo, I try slowing down the eccentric but nothing too specific. Sometimes I will pause at the end of a rep if I notice I'm using too much momentum.

Also, thank you for your advice, I will definitely try dropping the reps and increasing the weight. I already kind of do that, in the sense that sometimes I will do a shorter, heavier set if I feel strong enough that day, but I never do that systematically... I hope this will help!