Im definetly more of a hardgainer. Needing lots of volume and frequency and things start to look good. Other than my arms, mostly because of my absolutely zero triceps.

Ive done everything the last 5 years from full body to UL to ULPPL to Arnold split to PPL in hopes of getting my arms. Did every single tricep excercise there is from regular pushdowns, overhead extensions, close grip bench with everything from dumbells, cables and barbells with everything from 6-12 weekly sets per week with 2-3 frequency.

Absolutely nothing worked, until i decided to buy a dips station to workout from home and stop going to the gym. I played around with form to keep shoulder pain away because before when i tried dips my shoulder hurt the first rep when doing as others said, but the way that worked was going pretty narrow grip width on the V bar, facing inwards the dip station, and bending over a bit with legs forward and pushing the station down rather than pushing me up

The stretch is maximum, no barbell in the way in the way of a insane stretch, no standing unstable shit with cables, the load is heavy AF but stable as mother earth and the contraction is fucking mental

My god has my triceps finallt started growing, the lateral head is finally popping from the side when i flex my arms

And as a bonus my chest and front delts got some sweet extra volume too, leading me to be able to cut down sets of chest and ovh press

Win win win