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Arms, what and how did you make them "grow"...
- Thread starter MrRTTB
- Start date
Protobuilder
New member
Lift. Eat.
silver_shadow
New member
Eat. Lift.
silver_shadow
New member
ok, seriously, just get bigger overall - increase your bench, rows, squats and deadlift numbers and eat big, get big, your arms will grow.
Protobuilder
New member
There are no magic exercises. Gain bodyweight while getting stronger at the big compound lifts like bench, overhead press, rows, pullups . . . toss in a decent bicep exercise like the BB/DB curl and a decent tricep exercise like skullcrushers, close-grip bench, and get better at those. Work 'em a few times/wk.
SgtSlaughter
New member
^^^ this isn't what you wanted to hear, but it's how it works.Protobuilder said:
unless you have Arnold like genetics and gallons of AAS to use.
pitbullrocco
New member
^ you heard it right there above.....
one thing that i worked for me personally was switching up my routine regularly.....after focusing on compounds for 6-8 weeks, i went to straight up isolation lifts for another 4-6 weeks....biceps responded very well to that.....smaller muscles like the biceps typically respond better with relatively lower weights at high reps.....high enough where you get the "burn" and you can't go another rep.....
one thing that i worked for me personally was switching up my routine regularly.....after focusing on compounds for 6-8 weeks, i went to straight up isolation lifts for another 4-6 weeks....biceps responded very well to that.....smaller muscles like the biceps typically respond better with relatively lower weights at high reps.....high enough where you get the "burn" and you can't go another rep.....
enigma4dub
Active member
For the most part arm size is genetic. focus on whats gonna make your whole body bigger. and then tweak with a little isolation. dont waste your time looking for the perfect arm routine. put a hundred pounds on each of your compund lifts and you will grow. for me i do 3 sets of 10 for curls on monday and 3 sets of 10 with weighted dips on friday. for a reference point im 200 lbs with just a shade under 18" ... it can be done.
SgtSlaughter
New member
lol... prime example of Great arm genetics ^^^enigma4dub said:
Inhibitor13
New member
Im 170 with 16" arms.... I read somewhere on here that every 10lbs of weight you put on is 1" on the arms.
Inhibitor
Inhibitor
MrRTTB said:
as far as the gym, ...this is what worked for me; when you hit the gym to workout a particular part or (area) of your body, make sure you get a quick set of a arm workout.
i focused on just tri\bi. whatever your routine is for that day, make sure you get 1 set in. .......push your self, drop the reps,and add on the weight. go heavy , and switch it up. hit your arms from another angle.
if your diet is spot-on, you will be happy with the results. in my case i just needed more cal. intake. good luck
SgtSlaughter
New member
Increased bodyweight with respectively increased core lifts does add to your arms.ZGzaZ said:
SgtSlaughter
New member
Ok, I hear ya.ZGzaZ said:
I have read that though as well. And I believe the more bodyweight you have... the more muscle (20lbs+) you need to put on to see noticeable arm size.
It all comes down to getting bigger (quality muscle wise). No one wants 20" flabby guns.
Protobuilder
New member
sgtslaughter said:
Speak for yourself.
SgtSlaughter
New member
I need to buy a new weight belt... and it's not because it's brokenProtobuilder said:
I swear leaving the old leather "Gold's Gym" weight belt shrunk in my basement
blueta2 said:
......i think that all depends on how long you have been training your arms.
if you can see definition (cut) in your arms,then you will need to shift gears and add on the weight. but if your just starting out,start light with 10 - to 12 reps. gradually, you will reach a point where you will have to add on weight or you will never grow more muscle, or even more cut. also hit those bi 's from another angle.
SgtSlaughter
New member
care to elaborate on the positive effects of doing this?jordanyfz said:
SgtSlaughter
New member
"Definition"/cuts = less fat covering the muscleblueta2 said:
= Proper Diet, not training
We are hijacking the shit out of this guys thread.
Blueta post a new thread if you want to review your goals and talk about diet.
al420
New member
jordanyfz said:
Please don't take this dog shit advice - it is wrong - "hit your arms from another angle" lol - I just pissed my panties reading that
Also - "when you hit the gym to workout a particular part or (area) of your body, make sure you get a quick set of a arm workout."
Now that is crappy advice. B/c everyone knows you need to train arms at least 2x a day if not more.
SgtSlaughter
New member
No, this is not advice that most of us on the training board take as having a positive impact to training. Most of us rely on heavy compound movements and throw in a few "fluff" (curls and press downs) once a week because it's guaranteed to work and not the new M & F exercise regimen of the week.jordanyfz said:
Your biceps insertion points will never change, that's genetic. The size of your muscles may increase and may have seemed to be "re-shaped" but that's not possible on this planet.... may be possible surgically though.
Also, we have what are called "newbie" gains. Which someone may experience trying something new out for the first time... but then those gains stop and they continue switching up "stuff" for the rest of their lifting career looking for the magic routine.
We preach no magic. Get better at the big lifts and you will progress no matter what and look better (compeletly diet dependent though).
al420 said:
first of all . right or wrong no one was asked this. we where simply asked...... what worked for you. i am not saying i am right , or wrong. i am only stating what i have noticed that worked for me. and oh b.t.w dont call someone out on something and run like a little bitch. you got something possotive to contribute to this thread, lets hear it. but dont just say dont take dog shit advice and not help. if thats the case, your the piece of shit .
SgtSlaughter
New member
This is what I was repling to:blueta2 said:
... to see that = less BF.blueta2 said:
Size on arms = keep training and eating
SgtSlaughter
New member
I learned from some great bros herejordanyfz said:
BiggT
New member
All I can say for arms is that there are no real tricks. Generally speaking, genetic arm freaks like the 1st Mr. O, Larry Scott and a guy like enigma4dub aside, most people need a really big body to have really big arms. As a whole, most guys are not gonna see 20" arms if they don't weigh about 250-275lbs. It is why the Abercrombie boys at the gym who do nothing but curl with every peice of equipment from every angle invented do not have 20" arms to compliment their 150lb geek bodies.
Most guys seeking arm training advice seem to be at a point where they have reached a level of development, say 5'10 and 185lbs with a 16" arm, really at that size, a 16" arm is pretty impressive, and not too many 5'10" 185lbers (again, freaky people aside) are gonna have a much bigger arm, so the anser is build your bdy up more and prime it to carry bigger arms, get up to 220 at 5' 10 and you'll see maybe an 18" measurement.
For training, don't lose track of common sense, one or 2 solid lifts like barbell curls and hammer curls, get good at them, eat for your goals. I will say that chins make your biceps stronger and will most likely have direct carryover to arm work (more weight curled will stimulate greater gains).
Being 'ripped' is a matter of bodyfat %, if you want more defined arms, you have to do it in the kitchen, no exercise under the sun will "cut you up".
Most guys seeking arm training advice seem to be at a point where they have reached a level of development, say 5'10 and 185lbs with a 16" arm, really at that size, a 16" arm is pretty impressive, and not too many 5'10" 185lbers (again, freaky people aside) are gonna have a much bigger arm, so the anser is build your bdy up more and prime it to carry bigger arms, get up to 220 at 5' 10 and you'll see maybe an 18" measurement.
For training, don't lose track of common sense, one or 2 solid lifts like barbell curls and hammer curls, get good at them, eat for your goals. I will say that chins make your biceps stronger and will most likely have direct carryover to arm work (more weight curled will stimulate greater gains).
Being 'ripped' is a matter of bodyfat %, if you want more defined arms, you have to do it in the kitchen, no exercise under the sun will "cut you up".
SgtSlaughter
New member
Bigg Coach T right there 
harbinator
New member
I never had what you would call small arms so maybe this isn't the information you want but the bulk of my arm work has just been the compound lifts and at the end of chest day Id do some kinda of burnout for triceps and at the end of back day a burnout exercise for biceps. Basically just dips/cgp and preacher curls is the only isolation I do, went from 315lb with 16" arms to 230lb with 18" arms.
gettnlarge01
New member
Make sure the muscle you are working is doing the work. Form is important or you will work everything but what needs to be worked.
ProtienFiend
New member
I forget what bodybuilder said this but: Heavy, close grip pulldowns.
blut wump
New member
Squat for bigger arms. Do some direct arm-work to "fill them out".
Some direct work will give them the usual swelling that any muscle suffers from being worked but the main growth will come from getting bigger overall. If your arms get trained to the point where they are too large for your body then they are going to shrink back down at the first opportunity.
Some direct work will give them the usual swelling that any muscle suffers from being worked but the main growth will come from getting bigger overall. If your arms get trained to the point where they are too large for your body then they are going to shrink back down at the first opportunity.
Tweakle
New member
it's the best advice there is, for anyone not involved in strength sports who needs the extra bf for cushioning
low bodyfat gives 'cuts' and with it the illusion of larger measurements.
there's delusional fatties on EF who like to brag about their imaginary 'bad boy' 22" arms (which is obviously bullshit as anyone not 5'2" would need to be around 280 to have arms that size).. but for comparison when a 'bad boy' 18" (a generous estimate on my part) lunch-lady arm is compared to a cut up 16.5" er the smaller arm will look much more impressive.
