Please Scroll Down to See Forums Below Hello everyone I am wondering on what is the best way to gain size in arms. Bi tri and forearms. I can't do pull ups even tho I've herd they work good for the biceps. I also can't do much for triceps. I don't have a gym membership so all I got Is a flat bench, straight bar, curling bar, preacher curl machine, leg extension machine and couple dumbbells and the perfect pushup thing. My legs are pretty big so I'm going onto my upper body now. I'm kind of struggling with my arms so please help. And also if this helps I bench at about 160lbs and curl 40lbs one rep Max on dumbbells.
Bigger arms
- Thread starter Bobkid
- Start date
bro you are keeping yourself from reaching your potential with the attitude "i can't do pullups"
WHY can't you? cause you don't have a gym membership? find a tree with a flat branch. the biggest dude at my gym with the biggest arms of anyone only does pullups for his arms.
also you need to do standing curls with pulley's.
WHY can't you? cause you don't have a gym membership? find a tree with a flat branch. the biggest dude at my gym with the biggest arms of anyone only does pullups for his arms.
also you need to do standing curls with pulley's.
gstacker
New member
Or u can get the pull up bars that go in the door jam there like 20.00 if it's because ur not strong enough to do them on ur own yet a spotter can grab ur feet until u can do them on ur own. Pull ups are great for forearms and bi's.... Dead lifts are great for forearms also.... And skull crushers on that bench with a curl bar for tri's.... And everyone an there mom on this site is going to tell u to squat an work the legs it will help you're body grow all over.
donmcgowen
New member
tampon. I love it.
I work out at home too bro. For pull ups / chin ups I use that big dam beam theat runs down the center of my basement ceiling. If you cant do the positive part of the pull up do the negative part but with control. Meaning that you resist going down all you can.
For triceps as someone else said skull crushers, french press is also gr8, I also use kickbacks. And of course DIPS.
Also you need to go to Lowes and get you 2 of those yellow metal sawhorese. Those are your sportters on bench and squats. They work gr8!
You can also do your dips on them.
Use your imagination bro. You can do anything you wanna and you dont have to put up with the dumbasses that you would at a gym.
Enjoy the luxuary of working out at home.
For forarms get you a pc of 1.5"dia sched 40 pvc pipe and drill a hole in the center of a 16" section. Put a rope thru that and tie a knot in one end of the rope. In the other end of the rope get a 5-8" 5/16" dia bolt and tie that in. Now you just put that bolt thru the hole in your weight plates and then you do wrist rollers. Cheap. Easy and works gr8.
For triceps as someone else said skull crushers, french press is also gr8, I also use kickbacks. And of course DIPS.
Also you need to go to Lowes and get you 2 of those yellow metal sawhorese. Those are your sportters on bench and squats. They work gr8!
You can also do your dips on them.
Use your imagination bro. You can do anything you wanna and you dont have to put up with the dumbasses that you would at a gym.
Enjoy the luxuary of working out at home.
For forarms get you a pc of 1.5"dia sched 40 pvc pipe and drill a hole in the center of a 16" section. Put a rope thru that and tie a knot in one end of the rope. In the other end of the rope get a 5-8" 5/16" dia bolt and tie that in. Now you just put that bolt thru the hole in your weight plates and then you do wrist rollers. Cheap. Easy and works gr8.
lweaver
New member
Squats. If you don't work your entire body, your arms will only grow so much. While you do see guys with big upper bodies and tiny little legs, keep in mind that their upper bodies would be bigger and stronger if their legs were jacked.
Try starting with chinups, they should be a bit easier until you can progress to pullups. Dips, or even bench dips would be good for you at this point. At your strength level, I also wouldn't underestimate the simple puhsup. You also would benefit from some sort of heavy rowing. Big arms and a tiny back are not aesthetically pleasing or functional, so row before you worry about curling.
Try starting with chinups, they should be a bit easier until you can progress to pullups. Dips, or even bench dips would be good for you at this point. At your strength level, I also wouldn't underestimate the simple puhsup. You also would benefit from some sort of heavy rowing. Big arms and a tiny back are not aesthetically pleasing or functional, so row before you worry about curling.
Lurker Man
Banned
The reason your arms are small is because you are WEAK.. why do you max on dumbell curl?? Thats just dumb.. try to eat more food and get stronger you will get bigger.. For bicep try to do atleast 6-8 reps no lower thant that,, maxing out on bench press is fine because its a compound movement and heavy bench press will really get your tricep big if you do it right.. focus on heavy barbell curl 10-8 6-8 reps dumbell curl preacher curl, for tricep overhead dumbell extension, close grip bench press which is the best tricep mass builder and pushdown if you have the machine for it if not dips or skull crusher are good as well.. Make sure you go heavy..
CitizenKane
New member
miked8c
New member
There ya go, his legs are already big so I think its time to neglect those and just do upper body.
Bro, even if your legs are big I bet they are weak. Everyone isn't telling you to squat and dead lift for the fun of it. Although it would be fun..
If you squat and dead lift you will become a beast, if you try to ignore your lower body because squatting is hard and so is dead lifting you will forever be a vag.
Bro, even if your legs are big I bet they are weak. Everyone isn't telling you to squat and dead lift for the fun of it. Although it would be fun..
If you squat and dead lift you will become a beast, if you try to ignore your lower body because squatting is hard and so is dead lifting you will forever be a vag.
Truest words I have ever read.
Jonny_PileDrive
New member
I never used to understand the importance of legs. Plus when I first got into lifting I was intimidated by squats and embarrassed that I couldn't lift much. Once I finally smartened the fuck up squats became my fav exercise. You truely do get stronger overall and your growth is exponential if you incorporate your legs. these guys are right by telling you not to just forget about them and focus on upper bod!!
hahaha aww dude did that comment get to you? since you deleted the profile tit pic afterwards anyone would think that you were self conscious of those pecs ..lol
ENOUGH insulting each other in this thread. i don't care if you guys know each other or are playing around.. i don't want stuff like this on the boards, it only causes fights and gets good bro's banned over stupid sh*t.
zed already said to play nice and still i see flamish posts. when a mod says stop, then stop.
just walk away and report it to a mod, don't get into flame wars with other people. lets not make fun of peoples pics or moms, lets encourage each other por favor'e!! we are all better than this!
I would edit your posts before Columbo sees what is going on.
zed already said to play nice and still i see flamish posts. when a mod says stop, then stop.
just walk away and report it to a mod, don't get into flame wars with other people. lets not make fun of peoples pics or moms, lets encourage each other por favor'e!! we are all better than this!
I would edit your posts before Columbo sees what is going on.
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Jesus Fuvk!
How old are you guys?
I'm all for friendly shit talking, but you guys are being dicks to forum noobs needing help. All you fuckers were new here once. Maybe I should have flamed you off the forums. Maybe you guys would be collecting stamps right now instead of slinging slag iron.
This shit isn't gonna fly. I'll will ban all you fuckers if you can't tighten up. What happened to this forum?
How old are you guys?
I'm all for friendly shit talking, but you guys are being dicks to forum noobs needing help. All you fuckers were new here once. Maybe I should have flamed you off the forums. Maybe you guys would be collecting stamps right now instead of slinging slag iron.
This shit isn't gonna fly. I'll will ban all you fuckers if you can't tighten up. What happened to this forum?
If you really dont want to do pullups(dunno why), then concentrate on back movements. I found my arms grew more once i stopped focusing on them directly. If your back grows, theres no way your arms wont get stronger with it. Deadlifts, Rows..Anything where u pull. Stop tryin to focus on lifting the heaviest possible. I'd concentrate on the 'perfect rep'.. which would be a controlled motion with perfect form, and YOU'RE SQUEEZING LIKE HOLY HELL THE ENTIRE TIME. I found when i lessened the weight and concentrated on this, my arms started to grow.
Good luck.
Good luck.
lweaver
New member
I'm going to have to respectfully disagree with the above statement. Maybe focusing on perfect form and squeezing the muscle will help fatigue the muscle and allow for more bloodflow and even improve mass in the already advanced lifter. I've found however, that ball busting loads are better for beginning development. Right now, there doesn't seem as if there is much of a muscle to squeeze...
I have also found squeezing and contractions very useful in getting the most out of a workout and targetting a specific muscle group.
Although I achieved it not by lightening the load and doing pump reps, but by working on improving my mind-muscle connection.
I also think the longer you have been lifting the easier this is to do. My mind-muscle connection sucked as a beginner.
Although I achieved it not by lightening the load and doing pump reps, but by working on improving my mind-muscle connection.
I also think the longer you have been lifting the easier this is to do. My mind-muscle connection sucked as a beginner.
lol perhaps you're right lweaver, whatever works for the individual. But i'm an advocate of making sure my form is always on point. It's ok to cheat a bit in the last rep or two, but i see just way too many people just tryin to heave their weights up to the point where they're about to pop a hernia any second. Also, i didnt mean to imply that i'm doing light sets and just pumping em out, but rather, i'm lightening the weight enough so it doesn't throw my form out the window in the later sets. After a couple sets of controlled, perfect reps with constant tension, my biceps are jacked.
I find for me, that my biceps respond better to higher amount of volume creating more fatigue, as opposed to pressing movements. Pretty much any technique to extend the set(supersets, rest-pause, partials at the end of a set, etc). I find my biceps to also respond well to isometric loading, which is basically holding a pause during a movement.
But this is just my personal thoughts and concepts that have worked for me. For sure there will be ppl who disagree with me, and that's no problem. As a beginner though, i didnt focus on arms at all, i think i did 3 sets of preachers curls, once a week and that's it. My arms grew from rowing, deadlifting, pullups, and squats!
I find for me, that my biceps respond better to higher amount of volume creating more fatigue, as opposed to pressing movements. Pretty much any technique to extend the set(supersets, rest-pause, partials at the end of a set, etc). I find my biceps to also respond well to isometric loading, which is basically holding a pause during a movement.
But this is just my personal thoughts and concepts that have worked for me. For sure there will be ppl who disagree with me, and that's no problem. As a beginner though, i didnt focus on arms at all, i think i did 3 sets of preachers curls, once a week and that's it. My arms grew from rowing, deadlifting, pullups, and squats!
I squat at 495lbs. And I dead lift 315lbs and calf raise over 400lbs. I work too much on my legs so I'm going to change my priority to upper body but not ignore lower.
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I can do pull ups but not home cause I don't have anything to hang from. I can do like 10-15 pull ups. But I'm trying to find a cheap pullup bar thing for my door. At big 5 stores they like 80 bucks so I'm waiting on something cheap
lweaver
New member
If you are properly squatting 495...then why is your deadlift at 315 lbs.? That would sort of imply that 495 would staple you due to a lack of back extensor strength if you went below a few inches...
I bought the Golds gym bar for like 20 bucks, it's a real piece of shit but it hasn't broken yet.
I bought the Golds gym bar for like 20 bucks, it's a real piece of shit but it hasn't broken yet.
gstacker
New member
Like i already said on my previous post check riteaide... Heres the same one they sell at wallgreens also and its more stable than the free standing dipbar/pullup bar at big 5
http://m.walgreens.com/mt/www.walgr...upper-body-workout-bar/ID=prod4253865-product
Alot of thirsty horses around here.
if you are gonna take things to another level definately get a gym membership even some place like the Y, they offer scholarships for like 15 bucks a month. its very affordable.
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