How do I make my arms bigger? I'm just a little bigger than the pic on the left but I want to fill out my shirts more...

Wait a moment. You've been working out for 2 years and don't know what progressive overload is?
Regarding the shirts. There are different cuts and you should look for those which hug your bicep nicely.

You have to shock the muscle.
Use supersets of bent over row and reverse curls to failure and reduce the weight each time until you can only do the bar.

Also what about shoulders? I can't seem to progress my OHP past 95

Im working out for a year and my arms fill out my sleeves maybe you're not wearing a fitting one also how tall are you and what do you weigh

I know what it is. Didn't know the name for it. Just called it baby steps to big boy steps.

no you need to increase the amount you workout with

like if you are doing 45x5lb curls you need to start curling 50x5 or 45x7 etc.

progressive overload is just a fancy way of saying "lift more"

5'9/5'10 ~140 lbs roughly. Fairly low bf
Pic related

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Alright I'll step it up and give it a shot.

Your arms and shoulders look better than your chest and back.

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That’s borderline skinny fat

I'm working hard bros. No bully plz

Shave hair and you'll look better

t. hairlet

I'm assuming you mean my chest hair. Yeah I used to, but it gets really uncomfortable especially when I don't shave in a while. I gave up and just let it grow out.

>Baby steps to big boy steps
You know what, I like yours better kek

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Eat more, I've been lifting 2 years I'm 6'1 215lbs and probably ~16% bf but my OHP 5 rep max is 145.
You need more fuel.

Yeah I've been working at bulking better. It's always been really hard for me to bulk and keep bulking. I'm doing what I can.

Do you count your calories? What was your beginning weight 2 years ago?

I was about 110 pounds. Severely underweight

Watch athlean x videos bro, basically on tricep isolation do the reps really slow, focus on time under tension more than reps, also look for the shoulder growth (light weights!) Video

You trim it retard.

t. gorilla if I don’t trim

Get a fitting shirt it will increase your confidence i promise you

I had 17.5 inch arms at 20% bodyfat and could curl 45 lbs x10 concentration. Do more volume maybe an arm day and remember triceps

well this guy just got fat and got a tighter t shirt

curl 135 for 10 reps and youll have big arms, if you cant curl 135 for 10 reps then you can fuck off

What did he mean by this

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Your arms are 2/3rds tricep. Are you hitting equal parts of yoyr tricep? And for bi's what do you do to work out your long head? You say you have been training for 2yrs but are asking begginer questions. How can i help you?

I will admit I neglected arms for a while. Trying to make up for it now. I usually do dumbbell curls for biceps or sometimes I use the cables. For Triceps I pretty much only do skullcrushers and dips.

Ok here are some arm work outs. Don't neglect your body.
Rep ranges and weight depend on you.
>bi's
Preacher curls, dumbell curls, hammer curls, barbell curls, isolation curls, reverse preacher curls, overhead cable curl/ lateral bicep cable curl.
>Tri's
Tricep push down (to include reverse grip and single arm) skull crushers, tricep kick back, overhead tricep extension, close grip bench, push ups.
>Alot of these workouts can be done iso lateraly and or in cable/dumbell varients
Remember
Everyones body is different, proper form is key, and find what works best for you.

Some muscles grow well with low reps high weight and some grow better with higher rep lower weight. I’ve noticed my tricep, shoulders, and biceps grow much better with a bodybuilder like program and legs, chest, and back can still get a good amount of growth from low rep power lifter type stuff. That’s just me 2 cents so do what you want with it. I’m not advocating for doing no high rep stuff with your chest, back, and legs because you should.

>lifting 2 years for this

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Thanks frens. I'll add this to my routine.

Considering I started at 110 and gained 30 pounds of lean mass, I don't think I did too bad. I don't need your or anyone else's approval as long as I feel good about getting better every day. Keep lifting friend. We're gonna make it.

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shut up moron

This

>30 pounds of lean mass

HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAA

He doesn't look fat. What are you laughing about?

Post body

Arm circuit every workout, at least 15 sets total. Last sets are dropsets.

your turn pussy

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Yeah come approach me motherfucker. I'll put you in the ground.

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pathetic

Where the fuck are your abs? Did you lose them?

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Bruh are those stats legit? I'm 5'11" 185 lbs and looking at my own body versus yours rn, I don't understand your numbers.

Or are your legs pretty much nonexistent?

Show us your abs

Mirin. What do you do for your chest?

Clearly you should mostly work triceps if you want big arms and fill out shirts If you're looking for some biceps tips instead:

-Hammer curls in all variations to build up the brachialis. A big brachialis will give your biceps a nice thick, meaty look even when they are relaxed.
-Utilize ways emphasize lower and upper portion of the lift (uneven loading of the dumbbell, bands)
-Use low weight. Seriously, most people probably only need 50% of the weight they are curling to see the same if not better results. For me, really good isolation works a lot better than cheating on heavy curls (although they have their place).
-Work on mind muscle connection, peak contraction and time under tension. As you db curl with one arm, use your other hand to feel the contraction of your bicep. Make sure it's always under tension and reaches peak contraction at the top.

Last but not least, throw in heavy barbell and ez bar curls with different grip width.

Don't worry about your arms, just focus on getting stronger.(eat)

Have a dedicated arm day and make sure most of your diet is decent quality animal foods

look at his delts.
this dude is on gear and probably claims natty

it doesn't matter what his routine is considering he's on the juice.
his routine is probably trash anyway.

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I could only grow my triceps, my biceps stay the same no matter what, thats genetics I believe because they were always my best looking bodypart even when I did absolutely nothing for them. I dont even workout anymore and they r still the same.

Congrats faggot. You took roids. Were all so impressed.

Those delts are easily achievable natty.

>easily
Wrong.

Have a look at you weekly volume for arms, that includes compounds where arms are worked. Get to 15+ weekly sets for bicep and tricep at least.
Nice gif
Your shoulders and arms seem proportional to the rest, just get bigger overall. Eat more too, you can put on a fair amount of muscle still

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Alright. Will do.
No, my legs are fine. I honestly don't understand it myself. I do have genetically small calves though. Don't know if that makes any difference.