muscles on long frame help

[Mehmoo]

i been training shoulders and arms ( bi + tri + forearms ) for 3 months 3x/week

idk if its just lightening what made any change if there is any anyways,

what is best way to grow arms for 6’1 frame?

for shoulders
shoulder press
side lateral raises
reverse pec fly

for bi
incline
preacher
hammer

for tri
pushdown
overhead

forearms
flexor
reverse curl

is it enough? i do them 3x a week but i barley see any growth

heres my before & after almost 2.5 months

 

[ghoulmania]

mirin brah good progress for arms u just gotta be consistent longer arm on average means u use more energy to complete the same reps someone with shorter arms can do with ease, for 3 months this is pretty solid and i'd say keep going

 

[hypocrite45]

genuine progress bro. don't grow your arms so big that they overshadow your torso though or you'll look like a steroid maniac / gym dud

 

[WannaBe6']

i been training shoulders and arms ( bi + tri + forearms ) for 3 months 3x/week

idk if its just lightening what made any change if there is any anyways,

what is best way to grow arms for 6’1 frame?

for shoulders
shoulder press
side lateral raises
reverse pec fly

for bi
incline
preacher
hammer

for tri
pushdown
overhead

forearms
flexor
reverse curl

is it enough? i do them 3x a week but i barley see any growth

heres my before & after almost 2.5 months

View attachment 5709280
View attachment 5709281

Train traps too cuz if you dont youll look goofy but nice gains bro keep it up

 

[Mehmoo]

Train traps too cuz if you dont youll look goofy but nice gains bro keep it up

ye i do once a week tho should i make it twice a week too?

 

[WannaBe6']

ye i do once a week tho should i make it twice a week too?

Id say dont cuz you look like you train a lot you need rest too or you wont build muscle but if you think you need then go for it

 

[gcats3]

eat more food g but your progress is good just don’t overdo the volume

 

[Mehmoo]

eat more food g but your progress is good just don’t overdo the volume

i do 2 sets each 8-12 reps

also on food part, im trying to get to a calorie deficit little bit im 185cm 82-83kg rn shouldnt i cut little bit?

im doing like

Meal #1 ( morning )
4 eggs
1 banana
500ml milk

Meal #2 ( pre-workout / after uni )
1 banana
1/4 chicken
1/2 the rice

Meal #3 ( post-workout )
1/4 chicken
1/2 rice

Meal #4 ( late-night / dinner )
2 cans of tuna + 4 tomatoes + 2 cucumbers

 

[gcats3]

i do 2 sets each 8-12 reps

also on food part, im trying to get to a calorie deficit little bit im 185cm 82-83kg rn shouldnt i cut little bit?

im doing like

Meal #1 ( morning )
4 eggs
1 banana
500ml milk

Meal #2 ( pre-workout / after uni )
1 banana
1/4 chicken
1/2 the rice

Meal #3 ( post-workout )
1/4 chicken
1/2 rice

Meal #4 ( late-night / dinner )
2 cans of tuna + 4 tomatoes + 2 cucumbers

if your trying to gain muscle in your arms don’t cut? surplus wont make you fat as long as you don’t overdo it obviously. your meals look good but all u gotta do is track and make sure your hitting macros micros etc. if you wanna gain muscle in the most efficient way. 2 sets 8-12 reps is fine you don’t even need to go that high on reps if u don’t wanna, just make sure your training near failure