Arms are lagging

My arms are the most left behind in all of my muscle parts and also I think I've been making gains pretty slow but my strength is easier to progress. What should I do? Tried doing dips although it's only bench dips since the regular dips gives me right elbow tendonitis pain.

 

You're not very specific. Do you mean your biceps, triceps, forearms, or even shoulders? If you're doing compound exercises for all your major muscle groups, and you find that your say triceps and biceps are lagging, the easiest way to fix that is to incorporate isolation exercises into your routine after you've done the compound exercises. In my experience, the arms are most responsive to isolation work.

Since you mentioned dips I'm assuming you want your triceps to be bigger, try variations of tricep extensions and I guarantee they'll get bigger rapidly so long as your progressively overload.

 

Work out with heavier weights less reps watchem grow

 

So you're preaching strength training in order to achieve hypertrophe? How do you propose that will work?



Are you isolating your arms at all OP?

 

Yeah I do, I do 21s, preacher curls, hammer for biceps and rope pushdowns, extensions and close grip barbell press for triceps.

 

Which parts of your arms are lagging to be specific? What's your split look like?

 

I'm following PHAT workout, I don't know why my arms are lagging but of course I gained half an inch, my arms were just 14 inches back in Jan. now they are 14.5 not impressive.

 

Weird, my biceps and triceps are the strongest and biggest muscle of my body. For bicep I do dumbbell bicep curls, dumbbell hammer curls, zottman curls
For tricep I do standing dumbbell presses, bi-lateral kickbacks, and skullcrushers

 

In my opinion, having arms as the lag in your strength or physique.. you shouldn't even be worrying.
This would be my 6th year experience in Fitness and my 3rd year as a qualified personal trainer (not saying that I'm the only one who's on point), but I can honestly say I've never included arms in any of my training other than the curls you do when you first enter the gym.
Just hit the major muscle groups, ie. Chest, Back and Shoulders (not including legs here cause they don't relate to arms).
I don't want to get technical here so I'll just simply put it: Your arms are bound to catch up even without doing curls, crushers, dips or anything isolating arms.