What are you doing for arms currently

>>77119007
>My arms and wrists refuse to grow.
>doesn't do arm exercises
>why don't they grow lol?
Your wrists won't grow unless you take hgh

>>77119054
>>77119060
I do dumbbell and wrist curls every 2nd gym session (doing SS 3-4 days a week). Which is why I'm wondering if it's just a matter of dedicating more time to it and doing more isolations

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>>77119007
Am I the only one on this site that does not care about the size of my wrist? I am quite proud of the bones I've tempered in my fist and arms and I never cared about size, just punch power.

How long have you been doing SS OP? People will tell you that doing compounds is enough to get big arms, it isn’t. To bring up your biceps I recommend a preacher curl, hands down my favorite lift for arm hypertrophy. They are highly stable, and form is very standardized because you’re locked in on the pad. Just make sure to get a good range of motion on them, peak tension is in the bottom 2/3 of the rep on preachers. To compliment them I like to do incline curls (which even though the arm is behind the body is a midrange biased curl, I just like them because they are also very stable with the support of the bench). Something like a cable curl or barbell could would work just as well, the bicep is a really simple muscle. Find a curl variation you like and can push hard and that will bring them up. For triceps (which are actually more important they are like 70% of your arm mass) I recommend doing a pushdown or JM Press for the medial and lateral heads of tricep. Either will work but I prefer JM press, you can load them heavier and I find heavy pushdowns can get awkward and tension starts to leak out when you are wasting energy stabilizing yourself. The long head of the tricep (the biggest of the three) will be best trained in some form of extension where the humerus is stationary. Cable overhead extensions are popular but don’t sleep on something like a french press, really just anything where you get a good stretch on the tris with your biceps up by your ears will do. I only do forearms intermittently, be forewarned your forearms will grow surely, but wrists not a great degree. Just hit some dumbbell or barbell wrist curls, I also like cable finger curls. I never really found wrist extensions do much for me, but I do like reverse curls - cable or ez bar.

>>77119139
Also worth nuancing that the long head of the tris will be active in a pushdown - just overhead work biases them if arm specialization is a priority for you. If you can only add one lift into your program just a classic pushdown is totally fine starting out. Most importantly of all though, if getting big arms is your goal you cannot treat your arm work as “accessory” work. You must push them hard with quality sets just like your barbell lifts. If big arms are just as important to you as how much weight you can bench or squat why would you sandbag your arm sets? Start with 2-3 sets for biceps and 2-3 sets for triceps, twice a week. If you are lifting for size I would recommend transitioning to a bodybuilding program after SS. SS is great for learning the big 3, and a good foundation for powerlifting.

>>77119007
how much do you barbell curl? If its below 110lbs for reps then get there

>>77119124
It's a dumb meme no one here lifts

>>77119124
You probably have normal size wrists already. They're hard to grow especially if you started skinny.
>>77119139
>>77119143
Good effortpost, thanks.