Arms

[CNovaJason]

I just have a question for guys with longer arms and legs. I am 6'2", 195-200lbs fluctuating at the moment. How do you guys get yourselves bigger? I am starting to eat more and I'm sure that will help but I can't get any of my exercises to add mass to my arms or even shoulders. I do standing curls, preacher curls, dumbell curls (seated), for triceps I do pushdowns, overhead french press, cable kickbacks, close grip bench, or skullcrushers......I use heavier weight in the last couple of sets instead of in the beginning but I can't seem to gain size there. Also, my biceps suck b/c I feel like I'm using more of my forearms then my biceps when I do curls. So what's the deal? How do you isolate that problem.......any help will be appreciated, thanks guys.

 

[Guinness5.0]

Your arms will most likely get bigger at the same rate as your "important" muscles- if your back and legs grow, your arms will grow too. Get stronger on rows, benching, overhead pressing and I promise your arms will grow too. If anything I'd advise less direct arm work than what's listed and more focus on the core movements (squat, bench, row, deads, pullups, overhead press, and the like).

Of course you gotta eat a lot too

 

[danaf1]

Your arms will most likely get bigger at the same rate as your "important" muscles- if your back and legs grow, your arms will grow too. Get stronger on rows, benching, overhead pressing and I promise your arms will grow too. If anything I'd advise less direct arm work than what's listed and more focus on the core movements (squat, bench, row, deads, pullups, overhead press, and the like).

Of course you gotta eat a lot too

Took the words right out of my mouth.

 

[kiosk]

man, I have exact same problem as you....I am 6'2'' now at 210lbs, long legs and arms and small shoulders that wont grow for shit....in comparison my chest, back and legs are much larger than my arms and shoulders.....so the "everything will grow together" deal doesnt seem to work for me, but neither has isolation.
I am told this is our frame type and we stuck with it.....and that we need to grow the shoulders before the arms will grow (ie. cant have a large branch hanging from a tiny tree trunk).
IF you have any luck let me know

 

[danaf1]

man, I have exact same problem as you....I am 6'2'' now at 210lbs, long legs and arms and small shoulders that wont grow for shit....in comparison my chest, back and legs are much larger than my arms and shoulders.....so the "everything will grow together" deal doesnt seem to work for me, but neither has isolation.
I am told this is our frame type and we stuck with it.....and that we need to grow the shoulders before the arms will grow (ie. cant have a large branch hanging from a tiny tree trunk).
IF you have any luck let me know

I'm a little over 6'5 and compound movements work best for me. Isolation works as well but not nearly as quickly. Mix it up by hitting higher reps(10) and lower reps(3-4) on these, especially deadlifts. If you do dl correctly your bi's and forearms will grow. Same with tri's on the bench. Hope it helps.

 

[JL_204]

Im 6'3 and ive always hated my arm size, until i got better at pressing and rowing. I barely ever do any direct arm work anymore. When I do its barbell curls and close grip bench.

Also when i diet down my arms appear larger becuase they have more definition.

 

[thelion2005]

Your arms will most likely get bigger at the same rate as your "important" muscles- if your back and legs grow, your arms will grow too. Get stronger on rows, benching, overhead pressing and I promise your arms will grow too. If anything I'd advise less direct arm work than what's listed and more focus on the core movements (squat, bench, row, deads, pullups, overhead press, and the like).

Of course you gotta eat a lot too

Yes.

And try doing just one exercise for biceps and one for triceps.
I'd suggest a low incline curl and close grip
tricep pushdowns.

Those heavy basics will work the arms first and these two will finish them up.

Forearms get blasted by rows.

 

[swaptrex]

as far as the core workouts go, such as deads, are there any alternatives to deadlifts?

 

[Guinness5.0]

as far as the core workouts go, such as deads, are there any alternatives to deadlifts?

Yes. Being small

Seriously, why would you want to sub out the second best exercise ever?

BTW I'm 6 ft and just a tad lanky and my arms measure a shade over 17" cold. At 250 lbs they're not that impressive per se but hammering 'em with iso work didn't make 'em grow. They've grown as I've gotten stronger on the movements I listed but being lanky will generally mean small arms as compared to your torso

I suppose synthol is an option

 

[HaZaRDouZ]

if your form is perfect you're arms should REALLY be effected all that much unless you're doing a heavy ass weight routine like a 5x5 or less reps. All pro bodybuilders do exercises for bi's and tri's for a reason. when they row they use their BACK. when they bench they use their CHEST. work on you're form for lifts and hit you're arms with 3exercises 4sets, like a 12 10 8 6 or whatever.