Bigger arms

[bivk]

This should probably be in the training part of the forum, but I doubt I'll get any answers..

One of the biggest problems I have is building up my arms.. my chest, traps, delts, shoulders blow up everytime. They seem completely off compared to my arms. I naturally have a small bone structure but it should still give me the ability to have a bigger appearance for arms.

I work out arms once a week, but its usually intense and includes bi with tri's.

I start off doing 4 sets of dumb-bell curls.. 3 sets of preacher curls.. 3 sets of pushdowns... 3 sets of pull-back extensions... 3 sets of seated curls... 3 sets of hammer curls, and i end it with 3 sets of close-grip bench.

I don't know whether its my diet or training but its been the same size for a very long time now. What do you guys think? How do I start building size on my arms?

 

[sincere81oo0]

This should probably be in the training part of the forum, but I doubt I'll get any answers..

One of the biggest problems I have is building up my arms.. my chest, traps, delts, shoulders blow up everytime. They seem completely off compared to my arms. I naturally have a small bone structure but it should still give me the ability to have a bigger appearance for arms.

I work out arms once a week, but its usually intense and includes bi with tri's.

I start off doing 4 sets of dumb-bell curls.. 3 sets of preacher curls.. 3 sets of pushdowns... 3 sets of pull-back extensions... 3 sets of seated curls... 3 sets of hammer curls, and i end it with 3 sets of close-grip bench.

I don't know whether its my diet or training but its been the same size for a very long time now. What do you guys think? How do I start building size on my arms?

im the opposite man.... i have great genetics for arms,delts,shoulders and horrible genetics fro chest and back..... i wish it was the other way around but hey, the grass is always greener on the other side right?

 

[Powerbuilder333]

Heavy cheat curls, and close grip BB press.

 

[rfowler]

This should probably be in the training part of the forum, but I doubt I'll get any answers..

One of the biggest problems I have is building up my arms.. my chest, traps, delts, shoulders blow up everytime. They seem completely off compared to my arms. I naturally have a small bone structure but it should still give me the ability to have a bigger appearance for arms.

I work out arms once a week, but its usually intense and includes bi with tri's.

I start off doing 4 sets of dumb-bell curls.. 3 sets of preacher curls.. 3 sets of pushdowns... 3 sets of pull-back extensions... 3 sets of seated curls... 3 sets of hammer curls, and i end it with 3 sets of close-grip bench.

I don't know whether its my diet or training but its been the same size for a very long time now. What do you guys think? How do I start building size on my arms?

Bro I train bi's twice a week minimum that was the only way I could spurn hypertrophy. It was a good bro on here back in the day that told me he trained bis 3 times a week just to get them caught up with his other body parts, just my two cents bro. by intense I hope you mean heavy right?

 

[danymal04]

As it turns out, the tri's are mostly fast twitch muscle and respond best to heavy lifting. The bi's on the other hand are mostly slow twitch and respond better to high reps. As with all muscles, you need to switch things around now and then but bi's should be trained mostly with volume while tri's should be taxed to failure most workouts.

 

[bivk]

I keep every set between 4-5 reps and until complete exhaustion.

Do you guys think I should do arms twice a week? Monday Friday? Or do Monday strictly bi's and Friday a combination of both?

And should I drop the low reps for higher ones on bi's? And keep the tri's at the same intensity?

 

[njmuscleguy]

As it turns out, the tri's are mostly fast twitch muscle and respond best to heavy lifting. The bi's on the other hand are mostly slow twitch and respond better to high reps. As with all muscles, you need to switch things around now and then but bi's should be trained mostly with volume while tri's should be taxed to failure most workouts.

Excellent response! Totally agree...

My arms are the lagging muscles on my frame too... for years, I couldn't understand why... now I have a better idea.... train bi's with volume and tri's with heavy weight.... also try training them twice a week for a while and see if they respond.

 

[sweatandscience]

Switch it up. If you keep doing the same exercises over and over your muscles begin to adapt and stop growing. Keep the muscles guessing and don't become predictable.

It's tempting to stick with what got you the most gains in the beginning, but you have to switch it up at least every few weeks to grow.

Kinda like why the UPS men or food service delivery guys aren't all huge. They're muscles have adapted to the routine.

 

[rfowler]

I keep every set between 4-5 reps and until complete exhaustion.

Do you guys think I should do arms twice a week? Monday Friday? Or do Monday strictly bi's and Friday a combination of both?

And should I drop the low reps for higher ones on bi's? And keep the tri's at the same intensity?

I think your going to get a myriad of answers because everyone responds, recovers, grows differently. I am from the school of heavy heavy heavy and I did not used to be, since I went to more of a powerlifting mindset my body has changed like crazy. Try different things bro like the good bro before me said mix it up.

 

[jerseyrugger76]

As it turns out, the tri's are mostly fast twitch muscle and respond best to heavy lifting. The bi's on the other hand are mostly slow twitch and respond better to high reps. As with all muscles, you need to switch things around now and then but bi's should be trained mostly with volume while tri's should be taxed to failure most workouts.

This is worth playing around with. My arms always lagged, but my back and chest were always a no brainer. Many thanks for this post!!

 

[GUARDIAN]

drop sets & 21's to shock. sets to absolute failure in the 8-12 range. i only do 4 working sets for biceps and 3 for triceps with each one of those being a drop set. my arms have grown like weeds. i hit them once every 5 days. more isn't always better.

 

[sincere81oo0]

overworking the muscle usually has reverse effects and shrinks the muscle.......IMO

 

[Lestat]

my arms are my biggest bodypart although they started off skinny. I don't do a lot of isolation stuff for bis and tris, they seem to grow from all of the other compound movements and presses.

to get bigger, you have to lift heavy, put stress on the muscle, do standing barbell curls with as heavy of a weight as you can do for 5 reps.

 

[needtogetaas]

rows

 

[TM248]

supersets helped me... do sets of barbell curls with a superset of dumbell curls but keep the dumbells the same weight and keep increasing the barbell every set

tri's - i did seated overhead dumbell presses superset with tricep extensions

and then add in other workouts after those its helped me, i hope this can help you bro
TM

 

[bivk]

I just started this workout a month ago and I feel as if its pretty effective.

The problem is its hard to find out exactly how your body responds to workouts... so you don't know whether to switch workouts or to switch up how you hit each muscle.

My arms are probably the weakest as far as size, other than that I really don't have a problem putting on size on my other body parts.

 

[Nelson Montana]

Everything works -- especially if you haven't done it before.

I have a chapter in my book "Are You Working Your Biceps To Their Fullest?" Often, it's ANGLE that makes the difference. Most bicep work works the brachaialis. The key is to remove as much of that from the equation and put the stress directly on the bicep.

 

[SouthernLord]

For bis try close grip weighted chins supersetted with incline db curls. This hits your bis from both insertion points. This shit always makes my bis super fucking sore. For tris you can't go wrong with weighted dips keeping your elbows tight to your sides. Heavy four board presses are the shit too. All my PL buddies have jacked tris, and they board press twice a week. We have been doing these once a week after heavy presses. http://youtube.com/watch?v=tiHusZ1jAxA

 

[jagerbombme]

supersets helped me... do sets of barbell curls with a superset of dumbell curls but keep the dumbells the same weight and keep increasing the barbell every set

tri's - i did seated overhead dumbell presses superset with tricep extensions

and then add in other workouts after those its helped me, i hope this can help you bro
TM

exactly, barbell curls and hammer curls. vertically seated skullcrusher type presses with ez curl bar for tri's. skullcrushers. reverse single handed cable tricep extensions.

 

[Hybridtheory2o]

I do compound movements and iso movements. So ill do pretty heavy curls with a reg straight bar and sometimes the EZ bar and ill do hammer curls and then ill throw in some machine work to help prime out my pump. I also do drop sets once in awhile to shock them. Biceps seem to grow nicely with a mix of heavy and high volume training and what i mean is heavy weight for some excersizes like the barbell curl and ez bar curl and then some machine work where u can focus more on squeezing more blood into the muscle and recruit all the muscle fibers you can to kind of finish off you pump and you do that really well with 9-12 rep range. Triceps seem to respond well with mainly heavy weights but i also hit them with some good iso movements as well.

 

[jeb0177]

work out your bis two times a week, like monday and thurs.. you are actually working your tris when you do chest and shoulders on certain lifts, I hit my arms twice a week, but hit your tris directly as well once or twice a week but give them rest.

in my case I have no problem with my upper body (as u can see on my profile pic) but my legs!! no no no no!! like chicken legs, i need to work them out at least twice a week, i only work out my legs once a week and now for now on that's my goal to hit my legs more often and hard.

some of us don't have the generics to be big all over! LOL!!!

just my 2 cc's

This should probably be in the training part of the forum, but I doubt I'll get any answers..

One of the biggest problems I have is building up my arms.. my chest, traps, delts, shoulders blow up everytime. They seem completely off compared to my arms. I naturally have a small bone structure but it should still give me the ability to have a bigger appearance for arms.

I work out arms once a week, but its usually intense and includes bi with tri's.

I start off doing 4 sets of dumb-bell curls.. 3 sets of preacher curls.. 3 sets of pushdowns... 3 sets of pull-back extensions... 3 sets of seated curls... 3 sets of hammer curls, and i end it with 3 sets of close-grip bench.

I don't know whether its my diet or training but its been the same size for a very long time now. What do you guys think? How do I start building size on my arms?

 

[ALIN]

This should probably be in the training part of the forum, but I doubt I'll get any answers..

One of the biggest problems I have is building up my arms.. my chest, traps, delts, shoulders blow up everytime. They seem completely off compared to my arms. I naturally have a small bone structure but it should still give me the ability to have a bigger appearance for arms.

I work out arms once a week, but its usually intense and includes bi with tri's.

I start off doing 4 sets of dumb-bell curls.. 3 sets of preacher curls.. 3 sets of pushdowns... 3 sets of pull-back extensions... 3 sets of seated curls... 3 sets of hammer curls, and i end it with 3 sets of close-grip bench.

I don't know whether its my diet or training but its been the same size for a very long time now. What do you guys think? How do I start building size on my arms?

alot of the times its pure genetics.

 

[muffinmaker]

This should probably be in the training part of the forum, but I doubt I'll get any answers..

One of the biggest problems I have is building up my arms.. my chest, traps, delts, shoulders blow up everytime. They seem completely off compared to my arms. I naturally have a small bone structure but it should still give me the ability to have a bigger appearance for arms.

I work out arms once a week, but its usually intense and includes bi with tri's.

I start off doing 4 sets of dumb-bell curls.. 3 sets of preacher curls.. 3 sets of pushdowns... 3 sets of pull-back extensions... 3 sets of seated curls... 3 sets of hammer curls, and i end it with 3 sets of close-grip bench.

I don't know whether its my diet or training but its been the same size for a very long time now. What do you guys think? How do I start building size on my arms?

You nned to switch things up. Do Tris on their own day and bis 2x a week, youll def see a difference within 4-8weeks.

 

[instant.muscle]

i think its ur tricep routine, every tricep routine must have skull crushers super setted with close grip bench and cable kickbacks

 

[RADAR]

as nelson stated ,everything works.......change routines, try bent over tricep kickbacks, overhead tricep pushups, close bench triceps press, keep throwing changeups into your routine,also try drag curls, thats dragging the bar up following your torso
remember your tri's account for 70% of your arm's girth.
Radar

 

[socket]

go back to basics and increase frame muscularity, your arms will grow in proportion. I very rarely train arms, to keep them from overdeveloping, but do a lot of heavy basic movements which hit the whole body, such as deadlifts, squats, benching and chins.

 

[bigmusclehead]

I keep every set between 4-5 reps and until complete exhaustion.

Do you guys think I should do arms twice a week? Monday Friday? Or do Monday strictly bi's and Friday a combination of both?

And should I drop the low reps for higher ones on bi's? And keep the tri's at the same intensity?

me thinks that may be your problem 4-5 reps for bis? hey rememebr they r a smaller muscle,even jay cutler keeps his reps at 10-12 reps for bis he states doing heavy reps will burn out your joints.

 

[BigGuyPHX]

Everything works -- especially if you haven't done it before.

I have a chapter in my book "Are You Working Your Biceps To Their Fullest?" Often, it's ANGLE that makes the difference. Most bicep work works the brachaialis. The key is to remove as much of that from the equation and put the stress directly on the bicep.

Right on Nelson.

Every time my arms grow as soon as I applied some different angles to my movements.
My arm blasters are...
Seated incline dumbell curls, do both at the same time and the KEY is to keep your body FLAT and your head BACK on bench. Up 90% and down SLOW 8 to 12 good reps.
Tricep push downs with an easy-curl bar. Use a WIDE grip and go HEAVY! If you want to man up go to failure then lean over the bar and do push downs Jay Cutler style.

Ever see guys with big arms, no peak, no outer bi, ect. and watch them train stright bar curls and skull crunchers, maybe standing DB curls on a good day.

Angle is key to arm growth and over all development.

BigGuyPHX

 

[bivk]

I understand everything has to do with genetics but I feel everyone has the opportunity to push themselves to another level even though they are pre-determined to be a certain size.

But I just switched up my workout yesterday and I'm actually going to do bi's twice a week with high reps and tri's once a week with low reps, heavy weights. I'm going to take everyone's advice and see exactly what would work for me and mix it up with the workout I got going now.

I appreciate the advice.. information was dead on target.