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big arms on 5x5

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mcnasty75

New member
Has anyone gotten huge arms on 5x5 because I have been training for a while and just figured I would do the madcows 5x5. but you only do barbell curls and nosebreakers once a week at 3 sets of 8. I dont know. can somebody explain how are your arms gonna blow up on this workout. and has anyone gained god arm size on this workout?????
 
mcnasty75 said:
Has anyone gotten huge arms on 5x5 because I have been training for a while and just figured I would do the madcows 5x5. but you only do barbell curls and nosebreakers once a week at 3 sets of 8. I dont know. can somebody explain how are your arms gonna blow up on this workout. and has anyone gained god arm size on this workout?????
Click to expand...

Try it and eat like it will stamp your ticket into heaven and find out for yourself how it affects your arm size.

You'll answer your own question and not have to wonder what if.
 
so i guess you can get huge arms on 5x5s. It just seems weird only doing two excersises for arms is all. anybody else had great success on their arm size on the 5x5???
 
mcnasty75 said:
so i guess you can get huge arms on 5x5s. It just seems weird only doing two excersises for arms is all. anybody else had great success on their arm size on the 5x5???
Click to expand...


That's the thing about compound movements, you're working so much of your body all at once. For example, bench press has a very direct effect on triceps. Rows have a direct effect on biceps. Squats have a great total body effect, etc.

And more importantly as your eating a ton, you're gonna gain muscle and you're gonna gain muscle all over.

Could you probably gain more arm size on an isolation guns attack? Maybe. But you will not gain more total body strength and size arms included.
 
I have never done direct arm work any more than 4 sets or so once a week, and they've always been about 19".

Look at it this way. Look around, who has big arms? Guys who are strong on compound lifts who may or may not stick in curls every here and there. Who has tiny arms? The Under Armour crowd who do nothing but curl and curl and curl at the gym.....if getting plain old big and strong didn't grow arms and tons of iso work did, then the guys who do nothing but curl would have 20" arms on their 160lb geek bodies and they'd have to upgrade from the youth size S Under Armour, but that just isn't the case.
 
I ran a cycle of 5x5 a few weeks back. My arms stayed the same size (19") throughout the program. I started another 5x5 and modified it to allow for more bicep and tricep iso work, but started getting joint pain, so I dropped that program and have gone back to a 5 day a week iso split. For some reason, my body does grow faster on this type of program than the 5x5.

The one thing I did learn was that all the compound moves from the 5x5 have been brought into my iso routine, and I will be going to a 5x5 ever 3 or 4 months to help my strength increase (I prefer size over strength, (not that one can't have both)...so sue me).
 
if you are on do you think adding some isolation work to your arms would be alright since you are recovering alot faster?
 
mcnasty75 said:
if you are on do you think adding some isolation work to your arms would be alright since you are recovering alot faster?
Click to expand...
gear or no gear you can over train.

gear does not make the CNS recover.

When I was running the strict 5x5 I did arm fluff on my Day 3. If you're going to do it, I recommend that day because you have 2 days off after before you need to press and pull again.
 
on my day 3 i do barbell curls and nosebreakers for assistance but i was wondering if i could add db curls and pushdowns to day 3 also or would that be 2 much. since i have 2 days before the next workout.
 
run the program as is. the idea is to make your whole body grow.

peeps can respond all they want, its either "yeah bro i got huuuuuuuuge gunz from the 5x5" or "my gunzz didnt get huuuuuuuger"

but that not really relevant to you. you wont really know til you try it yourself.

i will tell you this, if you throw on 10 -15 pounds of beef, your arms will grow.
 
thesuaveone said:
That wasn't my experience, as a matter of fact, I probably lost a sixteenth of an inch on my 5x5.
Click to expand...

How long were you on it for? I was on a single "cycle" for 14 weeks of consecutive gains and members of this site have done it for almost 20 weeks or more at a time.

Did you run it correctly? It doesn't sound like it the way you describe running "a cycle a few weeks back". It takes 4 weeks just to start forward progress. :worried:
 
thesuaveone said:
That wasn't my experience, as a matter of fact, I probably lost a sixteenth of an inch on my 5x5.
Click to expand...
You're not the average "joe" looking for 5x5 to add mass my advanced bro ;)

lol, you're pretty damn thick from what I remember... for YOU, you'd probably have to do arm stuff to keep your mass at your lean BF %
 
I ran the advanced 5x5 as per the written program. I gained lbm, but nothing in my arms. My legs grew, my chest grew and my back grew. My arms actually dropped. It was the 9 week program, and if you would like to review my progress, feel free to check it out. I have it linked in my signature.
 
thesuaveone said:
That wasn't my experience, as a matter of fact, I probably lost a sixteenth of an inch on my 5x5.
Click to expand...

you also put nowhere near 10 -15lbs of lbm. and thats a fact. you ran the program what ? once? this type of training isnt for those with add. you also didnt see the program out. so please, unless you have real practical experience running programs for an extended period of time please dont post your 5x5 experience. because its bullshit. you want us to believe you put 15 pounds of pure muscle in less than 10 weeks and you lost a 1/16 on your arms gimme a break.

for the record i followed your journal.
 
thesuaveone said:
I ran the advanced 5x5 as per the written program. I gained lbm, but nothing in my arms. My legs grew, my chest grew and my back grew. My arms actually dropped. It was the 9 week program, and if you would like to review my progress, feel free to check it out. I have it linked in my signature.
Click to expand...
Could you have perhaps lost bodyfat while gaining muscle... and arms could have stayed the same if not grown a tiny bit from muscle?

arguing over 1/16" is ridiculous, lol... just want to point that out :)
 
enigma4dub said:
you also didnt see the program out.
Click to expand...

How so, the program was 9 weeks, I ran it for nine weeks. If you had followed it, you would have seen my concern about arms, while I was doing it. I didn't modify anything really other than try some single rep maxes, which didn't hurt my gains.

I started the program at 230 @ 15%bf = 195.5 lbm
I finished it at 242 @ 15%bf = 205.7 lbm

That tells me that I put on 10.2 pounds of lean mass. My arms were 19" at the start of the program, and dropped a 1/16th of an inch by the end.

*shrugs*

I really have no reason to come here and lie, it's only what happend, and I presented the facts. If you don't believe me, so be it.

I would have continued a log, but it seemed all that my old log became was some place for me to up my post count. I suppose from this point forward, I'll just keep a personal log in a notebook, as I always have.
 
Sarge_ said:
Could you have perhaps lost bodyfat while gaining muscle... and arms could have stayed the same if not grown a tiny bit from muscle?

arguing over 1/16" is ridiculous, lol... just want to point that out :)
Click to expand...

Sure it's possible, but the simple fact is this, on the advanced 5x5 program, my arms did not see the growth the rest of my body did. I will say it didn't do much for my calves either, I added regular calf exercises to most of my workouts since I already have a tough time gaining anything on my calves.

Please note, this is not a dig against the 5x5 or volume training, I loved the program, but I was responding to the OP and letting him know that the arms are not targeted as much as other body parts. As a matter of fact, I will probably run a 5x5 type program every 3-4 months just to help add strength gains, but right now, my joints can handle all that strength work, so I had to drop the recent 5x5 I had started and was in week 4.
 
Yeah and beyond that... there's nothing wrong with having different experiences and training philosophies than anyone else. You have to enjoy your program and you have to get the results you're looking for. Nobody can or should decide for you that you are or not satisfied with a methodology. That's for sure.

As for the original poster, I think enough people are so passionate about this program that that should speak volumes to you.

Nobody is conspiring to make your arms smaller.
 
i apologize for the harshness in my reply tso. its just that certain thing dont add up. and no i dont think you are intentionall lying. however trainees that put on 15 lbs of PURE MUSCLE IN LESS THAN 10 WEEKS. typically arent looking for the next best thing. @ 242 lbs 19" arms is prety much what you should have. at what rate did you expect them to grow? they are already BIG
 
Less nutirient loading, less of a pump, maybe you were lower on carbs or dehydrated the morning when you measured them. Mine can go from 18 to 18.25" over the course of a day. Training doesnt really factor into it as they're the same size with direct work or none at all.. thanks mom and pops :(

Of course when I go online, they grow 4 inches before I even hit the 'reply' button.
 
The only arm "FLUFF" you need is a few sets of Heavy BB Curls/preacher, and Heavy Close grip bench!

I do my CLose Grip ramped up to about 20lbs shy of my 5 rep bench. Once a week- maybe twice, one being light
 
TSO....if you want 21" arms and they are 19 at 240, you'll probably have to get up to the 300lb-range. A legit 21" gun would look totally assinine on a 240lb guy, and probably be impossible unless you're 5'2" or something, lol
 
Yeah, 19 is far from bad.. huge actually if you're lean, I know 300lb powerlifters with arms that size.

This is one of those things that just rubs me the wrong way about fitness boards, someone on another forum posted the stats of Jeep Swenson, the 400lb pro wrestler who died a few years back.. guy was FOUR HUNDRED pounds and solid and 'only' had 23-24" arms. Then you get all these slightly bigger than average, delusional douchrags online claiming 21+ at half his bodyweight.

I had an IFBB pro measure his arms @ a little over 19" when he was 'off' and at around 230ish. With my tape measure. Must be some truely incredible specimins out there in internet land :p
 
Biggt and Twekle combined don't know very much about training, strength, getting laid, or big guns. I however do. I am 5'11 220 and have 25" guns.

Secret...You just need to flex a ton. And curl your ass off.
 
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