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Arms Need Mass!

JollyRogers

JollyRogers

New member
Ok I’m not one with all that great of genetics for my arms and am sure other people have problems adding size to their arms as well, so since thinking about how to add some more size and focus on arms for a bit what do you people consider some of the best mass builders for arms, now my bicep’s seem to be good returning results but my triceps more specifically need more size, width near the elbow area on the inside, but overall, ARMS the whole cabu, what I need is a arm program that will make them beg for mercy, I usually need volume, my arms seem to need allot of sets before I fatigue even the slightest bit. I’m not sure if volume helps or if I should cut back...

Right now I do...

Bi
3 sets of hammer curls standing for 8-10 reps
3 sets of concentration curls standing bent over for 6-10

Tri
4 sets of sitting overhead presses 10-12 reps
1-2 sets of close grip bench 8-12
Dips sometimes instead of close grip

Ideas, suggestions, comments?
 
stop pussying around with only 10 sets for arms

hit those twigs 6 days a week and 20 sets of 10-15 reps and they will grow
 
You are doing shitty exercises. If you want big arms... get selective. Pick the BEST mass builders... not mediocre ones.

Try this as your arm day:

5x5 standing EZ bar curls
2x6 alternating incline dumbell curls
2x15-20 standing hammer curls

5x5 skullcrushers
2x6 closegrip bench
2x15-20 dips (for triceps)

And don't forget to hit your forearms too.
 
Hammer curls and concentration curls aren't really meant for mass. They're better for polishing them off. Try incline db curls or wide grip straight bar curls

Your tri stuff looks decent, but you could raise the volume.


The big question is...how is the rest of your training? Stats?
 
SofaGeorge said:

Try this as your arm day:

5x5 standing EZ bar curls
2x6 alternating incline dumbell curls
2x15-20 standing hammer curls

5x5 skullcrushers
2x6 closegrip bench
2x15-20 dips (for triceps)

And don't forget to hit your forearms too.
Click to expand...
i recommend this as well. it is almost the same as my own arm routine, and although i haven't measured lately, i can see my arms growing.
 
Thank god...

Anyway here is my stats my arms are ridiculous to my other measurements, I mean they are big just not BIG you know?

It’s starting to bug me

180-185 Lbs 11-12% bf, 5"11, 22 years old

Forearms 14"
Arms 15.90” I know....
Chest 46"
Shoulders 51"
Neck 17"
Waist 31.50"
Glutes 38.50"
Thighs 23"
Calves 16.30"

I feel like popeye
 
skull crush till you puke!! Then do some 2 handed overhead dumbell extensions...remember triceps make up 2/3 of your arms!
 
bigstve makes a good point--- bigger triceps truely makes bigger arms---

JollyR: I'm very similar to your bodytype and size, but only a few pounds heavier :p The exercise that had truely made my arms grow... believe it or not, doing Straight barbell curls only 2 Sets of 8 reps. Then do deadlifts. After having the biceps pumped-- doing deads immediatly afterwards totally stretches the bicep muscle fibers and going for your max deads is even better.
 
What makes my tris bigger:
Bench, Incline, Military press, JM presses, close bench, skullcrushers



What makes my bi's bigger:
Rows (all kinds), straight bar curls, ez curls, concentration curls.
 
hammer curls and concentration curls for biceps mass?....I think not.

pick up a barbell and start punishing those biceps.....


I used to like to do 3 sets of heavy barbell curls, then pile on some more weight and do negative reps.....
 
Heavy pulling motions ie. deads, rows for bis
Heavy pressing motions ie. bench military close grip for tris

These have always worked well for me. I don't do curls or tri isolation exercises very often like one a month when I am bored.

Cheers,
Scotsman
 
Hmm.. am going to have to try some of the ideas in here, my arms are so stubborn, but maybe it was the types of exercises I was doing, I mean they worked for a bit, but now they just don’t want to grow anymore, I guess its time to try something else to hit them, I never knew ..Truly knew, that barbell curls and the types would be overall the best for mass.

Thanks for the fresh ideas folks, now to make them swell so much I won’t be able to go to work.
:D
 
I don't do any arm isolation and they grow pretty nicely. I kid you not. I designed my currect HST routine to include arm isolation (1 set standing DB curl, 1 set overhead tri ext), but the past two weeks I've just been too tired to do them. By the time I finish my two sets of chest and two sets of back, my arms feel pretty tired and I just skip them. Anyway, these past two weeks I've added 1/4 to each arm. Surprised the heck outta me! lol

The take home lesson is this: arm work is ACCESORY work. To be done after squats, deadlifts, rows, and presses. The worst thing you can do is give arms their own day. Why? We're all in pursuit of overall mass. Almost everybody finds that when they simply forget about arms and work on the basic mass-building movements, their arms grow. By giving a whole day to a muscle group as small as the arms, one delays the rest of the body's growth and lowers overall growth significantly. Is there such thing as a dude who's skinny everywhere except for his 18" guns? Heck no. These guys who you see doing only arms? Not only do their arms not grow, but nothing grows.

-casualbb
 
For tri's heavy benching and then hitting tri's with light isolation stuff to high reps got my tri's to decent size

For bi's......well I still havent figure that one out...
 
Thaibox said:
he's kidding man
Click to expand...

not really kiddin.

too bad b-fold got all sensitive in a nother thread and got it locked when i posted my routine. id like to compare double biceps pose with his macorni eatin ass sinse he called me smalls. i guess people just cant except the fact that not everyone trains the same. its all good b-broly i dont train for strength and you do just accept the fact and dont go crying in the thread and get it locked. fuckin lighten up big broly
 
dude nc, you need to chill the fuck out. for one, b-fold is a lot bigger and stronger than you in every aspect. for two, no one gives a shit about yer mouth.
 
Lee said:
dude nc, you need to chill the fuck out. for one, b-fold is a lot bigger and stronger than you in every aspect. for two, no one gives a shit about yer mouth.
Click to expand...

no fuckin shit hes stronger. i dont train for strength anyways. but if he is going to jump on my back and say im fuckin small, i have everyright to say something back.

b-fold 6foot3 300 pounds more fat deadlifts 800

nc 6feet6 247 less fat doesnt train for speed and strength and bigger bis then b-broly :) i would like to compare a front double bicep pose

hes mad cause i dont suck his cock like everytime he lifts a fuckin stone and eats porkrindes and cake batter all day. yes he is bigger and stronger than me but he's going to put me down because im backing that dude on the front of the cover of a Mens Health magazine?

i didnt just attack someone for no reason. i backed up the dude in the mag for everyone here talkin shit about that dude.

i merely voiced my opinion with some colorful language, now is that against the boards rules?

to be honest i find it quite humorous when you kids get all mad and shit at me and take it personally. because this is just the internet fawkers. so go back to moving rocks, doing your double pinkie bander squats, and rolling around kegs and shit

i smell estrogen
 
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For me, I usually train on a Bill Starr-style program, I throw in biceps on the last day, I do 4 sets of either barbell curls, or standing or seated alternate dumbell curls, I keep the reps between 5-12.......I have 20" arms and I can't pinch much on them except skin, the abs are another story, but your post is about arms, it is all I ever needed for them, you need to experiment to see what works for you, but stick to either barbell or dumbell curls, and for tris, close grips, close grip inclines, or close grip militaries, then skull crushers, when it comes to arms, keep it basic, I am not tooting my own horn, but guys at the gym always ask what I do for bis, and they die when I tell them how little and what my program is and the fact that their is no "arm" day, and that they are wasting their time with all the nonsense out there, if you train them with proper form bis are simple to develop, train with intensity, the work is hard, but the concept is simple.........Now for something totally unrelated, NCliftr, I stuck up for you on another post cause I don't like people to feel ganged up on, I am not a veteran to these boards, but Iam a veteran to the weight room, and calling out bfold is not the brightest thing you can do, I can give u that advice, so chill out, and I really hope you don't walk around acting like this because you're not Shawn Ray or King Kamali, and it is fucking obnoxious when THEY do it, if you want people to take your posts seriously and not mock you, and show respect, you need to show respect to earn some and change your tone, I realize this is just the internet and you might be playin, but I sure hope you don't walk around or go into bars with this approach to people because if you do, you are a massacre waiting to happen.
 
BigBadBootyDaddy29 said:
Now for something totally unrelated, NCliftr, I stuck up for you on another post cause I don't like people to feel ganged up on, I am not a veteran to these boards, but Iam a veteran to the weight room, and calling out bfold is not the brightest thing you can do, I can give u that advice, so chill out, and I really hope you don't walk around acting like this because you're not Shawn Ray or King Kamali, and it is fucking obnoxious when THEY do it, if you want people to take your posts seriously and not mock you, and show respect, you need to show respect to earn some and change your tone, I realize this is just the internet and you might be playin, but I sure hope you don't walk around or go into bars with this approach to people because if you do, you are a massacre waiting to happen.
Click to expand...

man what are you fuckin crazy? i go to bars with a wife beater soaken wet with baby oil and tanning creams and tell people that alcohol stops protien synthesis and shit bro. they know what the deal is when nc steps up to da hoes wit da creatines pills n shit

b-fold doesnt have big arms so he shouldnt be callin me small. he is also got a few years on me.im taller then him and have bigger guns. and i only called him out on a double biceps pose sinse we all seem to like to post up peoples physiques and critique them. getting internet respect means nothing to me on the internet. i like the negative comments towards me, it is my fuel to drive harder.

just a freindly calling out of a front double bicep pose thats all
 
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sounds like NC has something to prove. honestly, no one wants to see yer fuckin double bi pose, cuz now that people see what kind of asshole you are, no one gives a shit about how you look. your a cocky asshole and you dont deserve respect for the shit youve done to yer body cuz you dont respect what other people do to theirs.
 
louden_swain said:
nclifter6feet6,

Please show some maturity. . .no need to dog people.

This thread will be cancelled soon.
Click to expand...

DUDE DONT YOU GET IT B_BOLD DOGGED ME. THAT BIG CAVEMAN CALLED ME SMALLLLLLLLLLL!!!!!!RAAAAAAAARRRRR. he dogged me first

im just axin him to post up peace
 
NC, i'm VERY suprised you don't have banned-level karma. you seem to like the 'i was just joking' excuse. 99% of the people here take this lifting stuff VERY seriously. want to joke around all the damn time? stick to the chat board

back to the original topic: i really like straight bar BB curls w/ a slow eccentric. if it hurts your wrist, EZ bar works well. as previously mentioned, preachers, etc are not best for mass
 
Fucking childish guys. Get serious.

On topic, the basic, heavy compound movements with small amounts of supplementary arm work seems to make my arms grow very nicely.

Given I usually use a push/pull based routine, I find combinations like pullups/chinups, rows and barbell curls (occasionally) work best for my bi's, while bench/close-grip bench press, military/push press and dips work best for my tri's. In fact, I rarely do direct arm work, especially triceps.

VERY close-grip chinups and underhand "reverse pushups/bodyweight rows" work my biceps brilliantly. I usually finish up a pulling workout with 1 set of 21s for my bi's, and that is more than sufficient.
 
JollyRogers said:
180-185 Lbs 11-12% bf, 5"11, 22 years old

Forearms 14"
Arms 15.90” I know....
Chest 46"
Shoulders 51"
Neck 17"
Waist 31.50"
Glutes 38.50"
Thighs 23"
Calves 16.30"
Click to expand...

I think Sofa gave you good advice on working the arms.

But to be honest, based on the stats above, it looks like your quads are actually a weaker point that your arms (but can't really tell w/o seeing....) it could just be that your chest is overdeveloped vs the rest of your body too....
 
nclifter6feet6 said:


no fuckin shit hes stronger. i dont train for strength anyways. but if he is going to jump on my back and say im fuckin small, i have everyright to say something back.

b-fold 6foot3 300 pounds more fat deadlifts 800

nc 6feet6 247 less fat doesnt train for speed and strength and bigger bis then b-broly :) i would like to compare a front double bicep pose

hes mad cause i dont suck his cock like everytime he lifts a fuckin stone and eats porkrindes and cake batter all day. yes he is bigger and stronger than me but he's going to put me down because im backing that dude on the front of the cover of a Mens Health magazine?

i didnt just attack someone for no reason. i backed up the dude in the mag for everyone here talkin shit about that dude.

i merely voiced my opinion with some colorful language, now is that against the boards rules?

to be honest i find it quite humorous when you kids get all mad and shit at me and take it personally. because this is just the internet fawkers. so go back to moving rocks, doing your double pinkie bander squats, and rolling around kegs and shit

i smell estrogen
Click to expand...

I don't smell any brain matter.

Cmon dude do a little math. You're at roughly 8% Bf at 6'6 247 thats 227 lbm.

Bfold on the other hand is as you say 6'3 300 and we'll be overly generous and say 20% BF. Thats 240 LBM at a height of 3 inches shorter than you. HE IS BIGGER straight up. I dont see what you are arguing about. SO yes he has 'every right to call you small.' Or if it would please you, he could call you as Arnold reffered to zane, 'a chicken with big arms'
 
nclifter6feet6

Please stop your bashing of our members. B-Fold is a respected site member and an Elite Mentor. Not to mention he holds his pro card and is respected in the sport.

This is your warning. Thank you.
 
EF Sam said:
nclifter6feet6

Please stop your bashing of our members. B-Fold is a respected site member and an Elite Mentor. Not to mention he holds his pro card and is respected in the sport.

This is your warning. Thank you.
Click to expand...

The value of the Training Board is that the Mods here do not tolerate flamers.
 
EF Sam said:
nclifter6feet6

Please stop your bashing of our members. B-Fold is a respected site member and an Elite Mentor. Not to mention he holds his pro card and is respected in the sport.

This is your warning. Thank you.
Click to expand...

you say he is respected, but he should learn to respect people that have different goals and dont like to look bloated year round
. i respect the man fully but he should not have jumped on me, he should have minded his own buisness

im sorry mr sam. but you obviously missed the part where B-fold is the one who started bashing me. i wasnt even talking about him. but he dediced to talk smack about me and saying what im doing is nothing. i think i have everyright to say something back

its only fair if you warn him aswell. after all he is a mentor and should have never bashed me. he started it with me.

LISTEN I APOLOGIZE TO ALL THAT I HAVE OFFENDED.

now i doubt you will get an apology from any of them. but ill put this all to a close here and wont make smart remarks anymore. peace.....

no back to the arm mass question

i like to do high reps and many sets for my arms to grow. do as much as a variety of excercises as possible. no need to go super heavy. just get a real good pump and squeeze and flex focus on the muscle not the weight and go to faliure but with good form
 
too bad most of us already apologized in a seperate thread. and stop blaming this on other people, you brought it on yourself with your mouth.
 
Mass in the arms... I read SG's post... he's been in the game for 20 years... I've PERSONALLY seen his arms, and they are pretty impressive. I wish he'd have a pic posted up of them... I think he flexed up for the EF Meetup... he's got great definition and low bf....

If he is giving you advice on your arms... listen to it... he's worked out with many of the bros on muscle beach. :)

C-ditty
 
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