what? no isolation?

biceps - chin ups
triceps - dips, close grip bench

calvs...yea I didn't put anything for that..but are your calves small?

also, your arms are being worked as a secondary muscle group in the big lifts, so they will grow as well.

the big lifts are full body exercises...with property nutrition and sleep, progression in the big lifts will make your whole body grow, including your arms.

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side note: if there's anything I've learned from weight training...in addition to nutrition and sleep, you can't neglect mobility work. lifting weight regularly makes your body stiff...and can lead to pains which cause you to want to sklp the gym to fix those pains. so...stretching, mobility exercises, foam rolling, deep tissue massages...all these things help shitloads.

This post was edited by PartyInMyPants on Mar 13 2016 03:16am

Legit? ^

yuh.

Thanks brahhhhh

The reasons are as Ben stated. You don't actually train very hard, you don't actually eat very much, you don't have anything to recover from. I see young men and women at my campus gym every day using weights that dont challenge them, doing useless exercises that they read about in men's fitness with the hopes of hitting thone "stabilizer muscles" but that's all they do. You need to figure out how to push yourself to fatigue often and recover from it. If you can't push yourself at the gym your body sees no need to adapt to things it can already do.

Also curious about this slight kidney issue your doctor describes.

lift heavy and start bulking

gain 40-50 lbs over a year

If you still don't get results, you are lying about your diet or training

also more volume in your training, 8 sets is not enough.

This post was edited by rsm on Mar 13 2016 10:36am

You haven't got the gains you should have from what you described, but at least you've got a better physique than the average guy.

Most likely you're not doing anywhere near as optimal of a job as you could be... However, I will say if you're judging your physique and body image based on what ANY of the higher tier sports or professional fitness models etc... look like... Then you're never going to be satisfied or happy with what you have.

Three biggest things
1. Eating enough
2. Progressive overload
3. Training intensity

Focus on these 3 things