best way to add mass to arms?

[Satva1100]

my arms are lacking. i weigh 255 im 6' and i only got 17" arms should i use a whole day to arms or just keeep my chest/tris and back/bi's routine?

 

[burnthiscorpse]

my arms are lacking. i weigh 255 im 6' and i only got 17" arms should i use a whole day to arms or just keeep my chest/tris and back/bi's routine?

I am in exactly the same shit ass boat as you. I run a seperate arm day. But I also do chest and back on their own days. Whatever work bi's and tri's get on those respective days is just a plus. On my bi/tri day I start with reverse grip close grip barbell press then go right into about 45 minutes of bi/tri supersets. Pretty much non stop.
No skull crushers or overhead extensions. (tri insertion tendonitis)

 

[sonicwaste]

are you lacking in biceps, triceps, or both?

 

[Satva1100]

biceps

 

[Big_BK]

Gonna have to work em harder then everything else. I have smallish arms for my size as well and the shittiest tricep insertions ever which is probably why i suck at pressing.

 

[samsonov]

Hard to say I'd try to do arms buy themselfs. what you might be doing is trying to lift to heavy. Try lifting smaller weight more reps for about three or four weeks then jump back to heavy. this really helped me with shoulder. Just make sure you do a shit load of reps!!!!

 

[the.gladiator1987]

i only got 16.75" arms. it sucks

 

[burnthiscorpse]

i find the reverse grip close grip bench press doesnt aggravate the tri insertions. Also the seated dip machine alows you to play with hand/palm placement while leaning forward or backward at different angles to find your "pain free" spot. I also do rope press downs with a lighter weight for 15-20 reps for at least 5 sets. Palms facing in feels ok. Once warmed up I can move to wider grip straight bar press downs.

In contrast, close grip, regular grip bench press is also awsome for tri's but really a huge no-no for me. (pain!) I would also love to be able to do regular dips. But all the ancilliary muscle and tendon support that is needed to balance/stabilize the entire body just murders my tri insertions which pisses me off cause I have never ever had as huge of a pump in my tri's as when I did "real" dips.

 

[moya]

if you dont already... heavy deadlifting should help...

 

[Chezzardnorr]

to increase your squat would also be an option, too!

weighted chins with a focus on the negative part of the exercise could also be an interesting variation for the curls..

Greetz,
C.