Arms Too Weak For Compound Exercises?

L

LameSaint

0
Hi,

I'm a skinny hardgainer with very small arms (flexed just under 12"). I find that during pretty much any (compound) exercise, I can really feel it in my arms but I don't feel the targetted body-part being affected that much... like in rowing, I feel my biceps getting sore and tired (and that limitting my volume and reps) without it affecting my lats very much. Is that because my arms are simply so far behind that e.g. my back doesn't get a chance to do its part? In that case, should I start doing isolation-exercises (bicep curls and tricep extensions etc.) at the very beginning of my workout so that I maximize this growth first of all, when I have the most energy? I know this goes against conventional "compound, then isolation" wisdom. But it just doesn't seem to be working for me.

Another option seems that I'm simply doing exercises wrong - e.g. when rowing, how would I make my back do all the work and not my arms?

Thanks!
 
It could be a form problem. But if you do iso before the compounds, it's just going to make it worse. How do you expect your back to get worked when the limiting factor, your arm strength, is already taxed?

When rowing, try to extend your arm all the way down. Perhaps you're holding your arms at an angle at the bottom of the lift and are:
1.) fatiguing your arms through isometric contraction
2.) Not allowing your back muscles to stretch and are thus limiting muscle contraction

I don't know. Check your form. Biceps are naturally weaker than lats.
 
You need to bulk up and get your arms bigger and stronger. Keep doing compounds they will catch up. The 2 most important exercises; The squat and the Deadlift don't require much arm work. Well, maybe the deadlift a little bit but if you use a overhand grip for one arm and a underhand grip for the other arm you should be fine.
 
i totally agree to keep doing the compounds. make the arms catch up.

i also think you might be trying to use too much bicep on your rows. yes, its a muscle that can't be avoided in nearly all back exercises, but if you're pulling the entire time with the biceps, that'll screw you over.

try this for seated rows, and drop the weight used at first just so you can focus more on the muscle feeling. try to pull the elbows back as you row, rather than trying to pull the weight back. always lead with the elbows.

another option is to use straps for a day. i find that using straps allows me to use a lighter grip, since the strap is attached to the handle, and my wrist. with less of a grip, you can't use the arms as much.

only do this for one workout so you can feel the difference.

also, you might want to completely eliminate isolation for your biceps right now. remember they are very small muscles. if you're trashing them too much, they may not recover before your next workout, and then you'll be even weaker.

on a side note, I had issues just like you. i could do more pullups or rows, but my forearms couldn't maintain the grip, and my biceps would fatigue. i dropped all arm isolation for a month, and hit the rows, deadlifts and pull ups real hard. my arms actually grew more during that time, and I corrected the weakness by about 75%. really heavy dumbbell shrugs, and deadlifts, did a lot for my forearm strength as well.

my best advice is to try some different things to correct this possible imbalance, since everyone is unique, what worked for me may or may not help you.
 
Is this only your arms?

I thought you were gonna have trouble squatting and such when I entered the thread. Ya you definitely want to do your compounds first then isos. This would be my reasoning: work your back muscles first (even though you may not feel it) while they are fresh. Your arms are getting hit at this time as well. Then do a few iso exercises at the end to further stimulate your arms. You'll still work your arms just as hard, but at least your back is getting some work when your fresh. :)
 
agree to keep doing the compounds - adjust the weight for your weakest area - so you can just about finish your desired reps. no good using heavy weight that your back can do but your arms cant.

Sure, you wont be trainign your back to its fullest extent for a while, but you need this catch up period - it may take a couple of months but if you stick at it with good form your body WILL adapt and you will balance out your strength.
 
Yeah, do the compounds, then the isos if you have the time/energy. Also, if you're trying to target your back on rows, widen your grip shoulder wide.
 
LameSaint said:
Hi,

I'm a skinny hardgainer with very small arms (flexed just under 12"). I find that during pretty much any (compound) exercise, I can really feel it in my arms but I don't feel the targetted body-part being affected that much... like in rowing, I feel my biceps getting sore and tired (and that limitting my volume and reps) without it affecting my lats very much. Is that because my arms are simply so far behind that e.g. my back doesn't get a chance to do its part? In that case, should I start doing isolation-exercises (bicep curls and tricep extensions etc.) at the very beginning of my workout so that I maximize this growth first of all, when I have the most energy? I know this goes against conventional "compound, then isolation" wisdom. But it just doesn't seem to be working for me.

Another option seems that I'm simply doing exercises wrong - e.g. when rowing, how would I make my back do all the work and not my arms?

Thanks!
Click to expand...
I do dumbbell rows because it seems to work my back better than barbell rows. did you try that? What are the other exercises that bother you?
 
+1 for dumbbell rows. Your problem might be that you're not pulling your arms back far enough. With dumbbell rows (and to a lessor extent, wide grip rows), you'll have a longer range of motion. In my experience, when doing dumbbell rows I can really feel it in my back.

Also, when doing the exercise, concentrate on pulling your shoulder blades back at the top of the movement. That might help your form to empasize your back.
 
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