Freaky Sized Arms....

[Lord_Suston]

JM Presses, Overhead db ext, close-grip bench, for tris
BArbell curl, db simulataneously curls, Hammer curls for bis

For whole body, Squat, Deadlift, Bench, OHP

 

[majutsu]

The best article on bench form is the original Westside stuff I think: http://www.testosterone.net/html/body_115b600.html
They also have videos on the elitefts.com site, but I thought the point by point summary was better. MsBeverlyHills has the right idea as does casual bb: That tris don't get very big with pushdowns, frenchpresses or kickbacks, Bench and Pushpress (or cleans better yet) will thicken you up. Arms are mostly tris. I agree that bi work can be productive, but if the tris don't come up, you still have "spaghetti arms". Bottom line: Bigger Arms come from bigger tris. You want bigger tris?, quit fucking around with kickbacks and pushdowns. Bring your bench to 335, and I promise you bigger arms. To bring your bench up, I found out you have to unlearn some bad habits and pick up some good ones, and you need to study the bench as a technical lift. That's my blunt approach to bigger arms.

 

[jackangel]

exercise selection is one thing. if you include all the basic, compound lifts in your routine, that's good. if you do tricep-specific movements like close grip, that's good. incorporate a good mix of heavy pressing (lying down and OHP) movements, so that your triceps are forced to work under the greatest load possible. skullcrushers are popular too.

but, i'm more interested in the weight you're pushing. you can lift a good amount? great, but are your poundages going up consistently? if the weight you move keeps going up (even slowly), and your diet supplies you with more calories than you're burning, then eventually you'll grow.

 

[Dave949]

Dips = The upper body squat = BIG TRI`s

Genetics also has a very big say so in the matter.

I think what MsBeverly was getting at was that deads (and other big compound lifts) will stimulate and increase overall body mass and as overall body mass increases the smaller extremities (aka arms) have no choice but to increase in size also. Lets call it size by association.

Pump on .....

 

[Texas Ranger]

Dips = The upper body squat = BIG TRI`s

Genetics also has a very big say so in the matter.

I think what MsBeverly was getting at was that deads (and other big compound lifts) will stimulate and increase overall body mass and as overall body mass increases the smaller extremities (aka arms) have no choice but to increase in size also. Lets call it size by association.

Pump on .....

I agree 100% with Dave! Weighted Dips will build HUGE Triceps!! They hit all Tricep heads wonderfully & effectively!!!

 

[JOKER47]

My arms get more from curls, not deadlifts. Sorry MsBerverly, but I don't buy into that completely.

Getting sore has nothing to do with growing.

If I kick you in the nuts, you'll be sore.....But it isn't going to grow......

 

[bignate73]

Getting sore has nothing to do with growing.

If I kick you in the nuts, you'll be sore.....But it isn't going to grow......

swelling is temporary growth.

 

[JOKER47]

My bad.....


You won't get any permanent growth.


Leave it to the resident PT to point out my mistake on kicking someone in the nuts......

 

[bignate73]

kicking people in the nuts...works either way.

 

[UA_Iron]

I will strongly consider adding dips to my routine. Anyone have any good ideas on sets/reps. I have always hear triceps respond best to heavy weight low reps. With the heavy weight the dominant tricep head is overloaded and the others will "kick in" so to say. Can anyone add to this?