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How can I develop massive arms?

L

Liquidizer03

New member
How can I develop massive arms? No mater what I try they won’t grow.
Currently they’re stuck at 16 inches. What routines can you recommend?

I’m 5’9” 165 lbs
 
well we need to know your current routine bro......btw you may want to try the training discussion board
 
dude, i'm convinced it's all genetics. because mine are stuck at 17 1/2 and have been for quite some time. they are so small in comparison to rest of body. i've tried everything! heavy/light weight, low/high reps, high sets, low sets, 21's, preachers, everything! and they just don't grow.

What really pisses me off is when i see some ppl who have awesome arms and are underdeveloped everywhere else.
 
First off... go to the Training Board to ask this... not here. The training board is teh best board on Elite.

Second, 9 times out of 10 when guys say they can't grow it is because they are picking lousy exercises. Not all triceps exercises are equal. Close grip bench, dips, and skull crushers are the three BIG triceps mass builders. Everything else is inferior.

It's more debateable what the best mass builders are for biceps. I grow best on EZ bar curls, incline dumbell curls, and one arm concentratin curls (ala Arnold.) Other guys swear by the preacher curl or straight bar curl.

Bottom line, though, is all exercises are NOT equal. Some grow big muscles... some don't. (If you haven't read it... get Nelson Montana's book. He has much good information on the hows and whys of some exercises being better for growth than others.)
 
Honestly I don’t have a work out routine. I don’t even know the proper name of the exercises.

All I know every other day I do:
Bevel curls @ 100lbs. 5 sets 10 reps
Then I jump to 140 @ 5 set 8 reps.


And as for triceps cable press downs @ 110lbs ( 5 set 10 reps)
Then I go to 150lbs (5 Set 8-10 reps.)
 
so all you do is one type of exercise.....problem number one.....your bicep has 2 muscles and your tri has 3.....go to the training board bro.......
 
Arms 2x a week is about the max you want to do. Go and check out needsize's 5x5 routine like psychedout said.
 
Liquidizer03 said:
Honestly I don’t have a work out routine. I don’t even know the proper name of the exercises.

All I know every other day I do:
Bevel curls @ 100lbs. 5 sets 10 reps
Then I jump to 140 @ 5 set 8 reps.


And as for triceps cable press downs @ 110lbs ( 5 set 10 reps)
Then I go to 150lbs (5 Set 8-10 reps.)
Click to expand...

Your answer lies within in this statement,,,, I suggest start reading everything you can about training and learn the game. Education will make your arms grow
 
Liquidizer03 said:
Honestly I don’t have a work out routine. I don’t even know the proper name of the exercises.

All I know every other day I do:
Bevel curls @ 100lbs. 5 sets 10 reps
Then I jump to 140 @ 5 set 8 reps.


And as for triceps cable press downs @ 110lbs ( 5 set 10 reps)
Then I go to 150lbs (5 Set 8-10 reps.)
Click to expand...

I don't know what "bevel" curls are, but I can state emphatically there isn't one person in history who built big tris with triceps pushdowns.
 
me and my friend have been workin out together for years. all the weight we lift is within 10lbs of each other, benchpress, squats, curls, everything.

thing is, my arms are right at 18", and his are 16.5" if he's lucky. we do the exact same sets, and weights on arm day, if anything, he's a little stronger.

i think genetics can have alot to do with size, but in Liquidizer03, the problem probly lies in his training.
 
I also suggets the 5x5 routine in the training forum. The only secret to big arms is compound exercises, and since there arent many of them, it makes exercise selection. These exercises alone have put the last 3" on my arms
Tris
close grip bench
weighted dips
skull crushers

Bis
standing barbell curls
incline dumbell curls
preacher curls

anything to do with cables or machines is basically a waste of your time
 
Simply strive to add more weight to the major arm movements and your arms will grow.
If you are curling 185 for 8 reps your arms will get bigger when you are curling 225 for 8 reps. You have to be obsessed with adding more weight to the bar while maintaining good form.
 
you could use greg valentino as your role model and inject asssloads of synthol into your arms, and then watch them pop one day, lol-josh,
but seriously, eat heavy and lift heavy and your arms will get there.
 
At 165 lb, 16" arms aren't bad. Your arms will grow with the rest of your body; work on developing overall mass and see how big they are when you are 200 lb.
 
You just seem to lack some basic training knowledge Liquid - no flame intended. :)

Hang out in the training forum as sofa suggested. Lots to learn. One basic principle to remember though is if your arms are used to doing 100-pound curls, why would they grow if you dont challenge them to adapt? Got to add weight whenever possible man. And do you squat, deadlift and bench?
 
I suggest a rigorous daily regimine of jerking off. Be sure to alternate arms for symmetry and also try supenating your grips to hit it from every angle. :sperm: :sperm:
 
Isolation is not the road to massive arms.

Bench 500, and row 400, and then measure your arms.
 
Liquidizer03 said:
How can I develop massive arms?
Click to expand...

Practice, practice. Oh no, wait, that's the answer to "how do I get to Carneige Hall".

never mind.

based on your height and weight, you sound like an ectomorph body type. unless you're juicing, eod is way overtraining. esp for arms, less is more since you get indirect stress from lat work, chest shouler work, etc.

do 2 x a week, low reps (6-8), 3 or 4 sets basic excercses AND THATS IT.

the gym is only 40% of the battle. rest and diet is the other 60%.
 
I agree. Been lifting on and off for for long times and found what works best for me but my arms are still a weak point. I just started injecting all my shit in them and I have added about an 1" in the past year. Whatever you do do NOT inject T4 into you arms without mixing it with something. Very very very bad. lol



bravo7555 said:
Inject into your arms..
Click to expand...
 
Sites with winstrol depot, or test suspension. Painful, yet effective.
 
BUMP, geoboy

i had to look up ectomorph, hugh words for us guys, lol

ectomorph = An individual having a lean, slightly muscular body build in which tissues derived from the embryonic ectoderm predominate



i had to look up ectomorph, hugh words for us guys, lol
 
Liquidizer03 said:
BUMP, geoboy

i had to look up ectomorph, hugh words for us guys, lol

ectomorph = An individual having a lean, slightly muscular body build in which tissues derived from the embryonic ectoderm predominate
Click to expand...


It means basically a "skinny" guy. usually high strung, figity, small boned. prone to overtraining, catabolic.

note, most people are a combination, wity 1 trait dominent.

ecto- skinny pencil-neck geek. works for a year to gain 5 lbs, then loses it all in a week on vacation.
meso- me. J/K. thick and muscular. looks at a barbell and grows muscle.
endo- fat fuck. looks at a doughnut and get fatter.

Frank Zane prob started as a ecto. Dorian Yates a meso. William "the refrigerator" Perry an endo.
 
Yes you need to increase your training knowledge, that is apparent. You still aren't going to add shit unless you get heavier than 165 lb.
 
Jordaz said:
Try not working them. Sometimes it's what you don't do that helps.
Click to expand...

One of my buddies has the absolute sickest peak on his biceps I have ever seen, and I mean compared to ANYONE. I remember once I asked him what he did for bi's....his response? I dont do any exercises for bi's, he told me he felt it was from seated rows, heavy dead's exercises like these...it really floored me at first when he told me this but I definitely think there is some truth to it
 
needsize said:
I also suggets the 5x5 routine in the training forum. The only secret to big arms is compound exercises, and since there arent many of them, it makes exercise selection. These exercises alone have put the last 3" on my arms
Tris
close grip bench
weighted dips
skull crushers

Bis
standing barbell curls
incline dumbell curls
preacher curls

anything to do with cables or machines is basically a waste of your time
Click to expand...


Gospel. Best post on this thread.
 
MT375 said:


One of my buddies has the absolute sickest peak on his biceps I have ever seen, and I mean compared to ANYONE. I remember once I asked him what he did for bi's....his response? I dont do any exercises for bi's, he told me he felt it was from seated rows, heavy dead's exercises like these...it really floored me at first when he told me this but I definitely think there is some truth to it
Click to expand...


That's basically what I think.
 
slobberknocker said:
Isolation is not the road to massive arms.

Bench 500, and row 400, and then measure your arms.
Click to expand...

I'm liking this guy more and more.

I doubt your arms are 16" are you measuring them right? Most guys need to be 180-190 before they get true 16" arms at your height.

Anyway, most people on this thread are not considering the MAIN REASON his arms are not growing:

He is 165 lbs. Squat, bench, deadlift, row etc. until the bar is bending. When you hit 190 lbs then tell us how your arms look. Forget isolation exercises, do ONE AT MOST for your arms. That means 1-2 sets of bicep curls and 1-2 sets of close grip bench. That's IT. And you don't even really need that.
 
I am 190lbs. and have 18 inch arms. This has come from isolation as well as back and chest although my arms were always one of my best bodyparts. This is the split I use, and keep in mind I have only been training for 2 years so it must be working. I should probably mention that I get the best arm pumps from back day.

Day 1 Chest
Day 2 Biceps/Calves
Day 3 Triceps
Day 4 Back/Calves
Day 5 Legs
Day 6 Shoulders
Day 7 Rest
 
You have 18" arms at 5'9" and 190 lbs? You either have superhuman genetics or measure them pumped, flexed with the tape measure not perpendicular to your arm.
 
Either that or I have better genetics than you. Don't hate bro. I'm 5'11 who ever said 5'9?? Also I have 6-8 percent bf. If I measure them pumped they are 18.3-18.5 inches. I had 17 inch arms when I weighed 170.
 
I can believe it. I have a friend who is 5'6 and when he is 169 he has 18 1/2 inch arms, along with massive everything else, of course his bodyfat is well below 8%. He can also bench 405 with perfect form at that weight. He is now 200 with very close to 20inch arms, non pumped. Obviously he has great genetics, but maybe this is also the case here?

I've seen some strange things at the gym. One of the best, is this 6' kid who is very shy, 171lbs. He came up to me for a spot one day. He loaded 315 on the bar, I thought, no way, I'll be doing heavy upright rows! Well, he sure didn't need my help, he benched that weight, and then some.

I guess my point is, sometimes theres that genetic freak out there, or someone who is just naturally strong, has naturally big arms, etc. When I was squating only 225, I had 28inch thighs. It's just a gifted body part of mine. Let's not be so quick to call bs.

As for the original poster, I think your training is terrible. Stick to mass building basics, and eat, eat, and then eat some more. Whole milk, whole eggs, peanut butter by the spoonful along with deadlifts, dips, chins, squats, etc, etc will only do your body good. Good luck.
 
c3 he's not 5'6", he's 5'11". 200 lbs at 5'6" is pretty incredible, but he's 190 at 5'11" I know guys that are his height, and his weight, with no lower body and they don't have arms near that (think 16-17).

Almost everyone exaggerates their arm size. If you say you have 18 1/2" arms when you're 5'11" 190, you're going to get bullshit called on you. You're about 30-40 lbs UNDER what you should be to have that measurement. That's a LITTLE too much.
 
Oh, I could have sworn I read he was 5'9. I didn't know 5'11. Bro, I will have to say that does seem a bit off. I'm not gonna call bullshit, but maybe time to measure again?
 
I'm not trying to flame any who calls bullshit but how much do you suck? 18 inch arms is good at 190lbs but to say unbelieveable? Give me a break. Wait until I try some fina/winny/prop.
 
Who gives a fuck already. Get back to the main topic or stop fucking posting. No one cares.
 
Yeah I'm going to say unbelievable (how bout a pic?). And you're going to try some fina/winny/prop already? You should be able to add 30-40 natural pounds of muscle on your own. Maybe then that arm measurement will be legitimate.
 
Slobber one of the things I hate most about the sport is people fabricating measurements to make themselves look better, that's why I'm saying put up or shut up.

Jubei, For a reference, this guy has 18" arms, and is 5'8" 195 lbs. That's assuming he didn't exaggerate, but it's a lot more believable than your claim...

Jason-LA-1.JPG
 
Debaser - you have got issues if you are really concerned that much about his arm size.........how the fuck do you know what they measure and again who cares, god damn your gay
 
Where did you find that pic? Gay line? You fucking homo, stop obsessing over my arms. The fact that you think I'm so incredible to be for real is flattering, but your creeping me out and making yourself look bad. What are your stats than if mine are so abnormal?
 
I'd rather be gay than be a homophobe that lies about himself to appear cool on the internet. But I assure you, I'm heterosexual. You're right about making myself look bad, must be why I'm getting karma from various people saying you're a dumbass.
 
Liquidizer03 said:
How can I develop massive arms? No mater what I try they won’t grow.
Currently they’re stuck at 16 inches. What routines can you recommend?

I’m 5’9” 165 lbs
Click to expand...

dude, you're 165lbs......YOU NEED TO GAIN WEIGHT FOR YOU ARMS TO GET BIGGER!

Forget the specific exercises and get to eating.
 
Re: Re: How can I develop massive arms?

guards said:


dude, you're 165lbs......YOU NEED TO GAIN WEIGHT FOR YOU ARMS TO GET BIGGER!

Forget the specific exercises and get to eating.
Click to expand...

Thank you! I've been saying that since the 1st page.
 
You must be a child to think having big arms makes you "look cool" So, how old are you teenie? Why would I bother to lie? Maybe its to impress you. If you seriously suck that badly and have nothing else to do try some preacher curls then you can have nice arms too.

I guess some people are simply born with shitty genetics...sorry about that but look at mommy and daddy and don't try taking out lifes frustrations on me. Like I said, what are your stats if mine are so crazy?
 
jubei said:
You must be a child to think having big arms makes you "look cool" So, how old are you teenie? Why would I bother to lie? Maybe its to impress you. If you seriously suck that badly and have nothing else to do try some preacher curls then you can have nice arms too.

I guess some people are simply born with shitty genetics...sorry about that but look at mommy and daddy and don't try taking out lifes frustrations on me. Like I said, what are your stats if mine are so crazy?
Click to expand...


huh? Is another yankee picking you jubei?lol :)
 
Liquidizer03 said:
Honestly I don’t have a work out routine. I don’t even know the proper name of the exercises.

All I know every other day I do:
Bevel curls @ 100lbs. 5 sets 10 reps
Then I jump to 140 @ 5 set 8 reps.


And as for triceps cable press downs @ 110lbs ( 5 set 10 reps)
Then I go to 150lbs (5 Set 8-10 reps.)
Click to expand...

As well as learning how to eat, you might need to learn how to train.



You do ONE bicep excersise EOD? WTF?


Dude, you sound like you're 12 years old
 
God damn children. There needs to be an age limit on here. Nobody under 19 allowed to post in the adult forums.
 
jubei said:
You must be a child to think having big arms makes you "look cool" So, how old are you teenie? Why would I bother to lie? Maybe its to impress you. If you seriously suck that badly and have nothing else to do try some preacher curls then you can have nice arms too.

I guess some people are simply born with shitty genetics...sorry about that but look at mommy and daddy and don't try taking out lifes frustrations on me. Like I said, what are your stats if mine are so crazy?
Click to expand...

I'm not really interested in starting a flame war, but you seriously look stupider with every post. I have pretty good genetics, and have put on 40 lbs of muscle in the past year. I can't say they're "impossibly" good though, like I guess yours are. You never answered my question either, are your arms as big as his? He seems to have pretty good genetics to me, and has a LOT more muscle mass than you do at a LOWER WEIGHT, and I guess his arms are the same or smaller than yours. Learn how to use some measuring tape. The fact that you would call me gay for posting a picture of a bodybuilder (what a WEIRD CONCEPT ON THIS FORUM) only makes you look even more insecure.

I guess you must have all the training answers though, despite the fact that you haven't even broken 2 bills and want to start up a fina cycle. Please, impart some more knowledge, we're all ears. Let us know how your volume pumping workout got you fictitious 18" arms at only 2.5 lbs/inch of muscle mass.
 
Debaser - no response cause of a music group i like.....? bottom line is your obviously infactuated with jubei's claim of 18 inch arms, it really doesnt mean anything and you continue to love to talk about it. between your obsession with his arms and that pic you posted makes you pretty gay...not cool one bit. you claim you don't want a flame war but you have to get the last word. lets stick to the original thread here homo, thanks
 
Debaser said:


I'm not really interested in starting a flame war, but you seriously look stupider with every post. I have pretty good genetics, and have put on 40 lbs of muscle in the past year. I can't say they're "impossibly" good though, like I guess yours are. You never answered my question either, are your arms as big as his? He seems to have pretty good genetics to me, and has a LOT more muscle mass than you do at a LOWER WEIGHT, and I guess his arms are the same or smaller than yours. Learn how to use some measuring tape. The fact that you would call me gay for posting a picture of a bodybuilder (what a WEIRD CONCEPT ON THIS FORUM) only makes you look even more insecure.

I guess you must have all the training answers though, despite the fact that you haven't even broken 2 bills and want to start up a fina cycle. Please, impart some more knowledge, we're all ears. Let us know how your volume pumping workout got you fictitious 18" arms at only 2.5 lbs/inch of muscle mass.
Click to expand...

speaking of children this guy needs to go worry about himself.

Listen guy nobody needs to care what jubies arm size is. I could understand if he said some outragous number, but come on give it a rest.

So why dont you answer the mans question and dish out your states bro?
 
DaddyX, I think your right, this guy must be a fag or something. Here is some karma for you jenny.
 
Maybe he should go talk to dairyrich or Hanz and leave me alone. I think they'll find they have alot in common...
 
I could understand if he said some outragous number,
Click to expand...
then you understand, case closed.

I guess I'll have to be watching out for the "PIMP DADDY" "SMOKING A JOINT" and his insurmountable array of gay insults.

I'm 205 lbs at 10% at ~6'0" and have been training for 1 year.

Jubei let's hear less insults and more help for the poster! He should definately take the responsible advice of someone who wants to start juicing before he's broken 200 lbs and nearly 6 feet.
 
I only want to be 215 lbs. max. Not everybody wants to look like Ronnie Coleman. Now I see the problem. You weigh more than me with similar height but you have smaller arms and more fat. Gotcha.

On another note, I posted my training routine earlier in the thread.
 
I've been training for one year though. If you want to be 215 max, then why the fuck do you want to do steroids? I'm not unhappy with my arms at all. Then again, I don't add a couple fictitious inches to them either.
 
Liquidizer03 said:
How can I develop massive arms? No mater what I try they won’t grow.
Currently they’re stuck at 16 inches. What routines can you recommend?

I’m 5’9” 165 lbs
Click to expand...

I've bumped mine up a bit from a couple of different things I learned.

First, Triceps are 2/3 of the arms' circumference (measurement around)....so go heavy on bench, heavy on push downs, heavy on.....you get the idea.

Second, Biceps can be easily overtrained. If you're doing a basic split (push, pull, legs, shoulders/abs workout) week, then you could be overtraining the biceps and not getting the growth they need (by overtraining.

How many sets are you doing on biceps alone?
Everytime you do back, you're doing biceps (think a bit here)....
Are you doing Deads, Squats and Cleans? (all power moves, but the largest catalyst for growth by far)
How many times a week do you do arms?

Finally, there's a shock program my wife and I are on (it's added 1/2" in the first 2 weeks alone) and you can find it in TMag this month.....It's a 2 day arm split using cryotherapy and Hi-gly carb loading during the routine for energy. Give it a shot. I'm at 18 3/4 today, my goal is to break 20 this year.

Bo
 
try the hammer strenght standing preacher curl machine as your last excercise on your bicep day.
 
jubei said:
I only want to be 215 lbs. max. Not everybody wants to look like Ronnie Coleman. Now I see the problem. You weigh more than me with similar height but you have smaller arms and more fat. Gotcha.

On another note, I posted my training routine earlier in the thread.
Click to expand...

why dont both of you guys just post some pics and end the bullshit? Pics wont lie.
 
MY arms are 35 inches.....COLD!

so there
 
Debaser - it's funny you can't say anything to me but try to put me down about my name an location. i was just pointing out how it's obvious you are faggot for being obsessed with juei's arms. kinda weird don't you think. look over this thread again and see how many times you said something about his arms and not sticking to the topic of the thread. yeah i like weed and pimp daddyx is from a music group u idiot. congrats on your last reply, u didnt comment on his arms....thats a big step for you.
 
I'm obsessed? Then why did you bump this?

I originally did answer the poster's question. Then jubei declared he has 18" arms at a bodyweight which would make him look like he barely worked out, and my bullshit meter went off. So I wanted to put him in his place. Notice absolutely no comment on his part about his arms in comparison to the arms of the bodybuilder I posted, who according to jubei actually has SMALLER arms than him, despite him being 3" shorter and having more lean mass.

There is nothing to say to you. This time I don't need to say anything about your name or location, because you've proven yourself to be a total simpleton [who listens to shitty music].
 
Damn mine havn't been growing much lately either! I think having a woman has stopped my arm progress. I still recommend buying a shit load of XXX flics, economy size Vaseline (well maybe not more friction), and hitting a little bit of Test. Do a morning, afternoon, and before bed workout. You get the hint. Lee Priest forearms in two months. He, he!
 
Debaser - i would rather listen to shitty music then smoke the sausage like you faggot. BTW thats your opinion, you probably listen to barry manilow.
 
DaddyX said:
Debaser - i would rather listen to shitty music then smoke the sausage like you faggot. BTW thats your opinion, you probably listen to barry manilow.
Click to expand...

Yeah, lock it. Obviously intelligent recourse is not one of TH3 P1MP D4DDYZ strong suits.

sausage-sm.jpg

Smoked sausage tastes great. Your excuse for listening to worthless crap is me being gay? I hate to break it to you, but I'm very straight, so your efforts to listen to horrendous music have all been in vain. Maybe you should try some "good" hip-hop, like Blackalicious, J-Live, or the Roots. Or some of the best music of our generation, like My Bloody Valentine, Radiohead or the Pixies.
 
all i have to say is radio head sucks. again it's all opinion on what music people like.........this is getting dumb - peace. lets just get back to anabolics. no hard feelings
 
You didn't put me in my place you stupid fuck, I just got tired of arguing with you. Really, who the fuck are you that I should care about your opinion. I'll be getting a digital camera in a july and then you'll be put in your place.
 
BTW i said smoking the sausage not smoked sausage...and again in your last reply you wasted more time on my name and music, thats pretty weak.
 
Debaser,

The claim definetely seems off to me but it isn't impossible. Maybe he carries a lot of mass in his arms and not so much in other places ...

-sk
 
sk* - i agree it is very possible, i have seen dudes with big arms that arent huge
 
You said "smoke the sausage" so I take sausage, and I smoke it, thus ending up with smoked sausage. Take an english course or 3, you'll begin to understand basic reading comprehension.

Radiohead sucks? Well, maybe it's because they can't write profound lyrics like:


Yo, you gots the joint?
Nah, I got the joint
Yo, who's got the joint?
We all got the joint
We all on point, we all on point
Yo, you gots the Joint?
Nah, I got the joint

sk unless he has better genetics than flex wheeler (who probably has the best genetics ever with a proven myostatin gene mutation) no man is going to get arms that big without being big all over. And at 190 5'11" he's certainly not big all over. Sk try and find a pic of ANYONE that has that abnormality.
 
Debaser said:
sk unless he has better genetics than flex wheeler (who probably has the best genetics ever with a proven myostatin gene mutation) no man is going to get arms that big without being big all over. And at 190 5'11" he's certainly not big all over. Sk try and find a pic of ANYONE that has that abnormality.
Click to expand...

Greg Valentino.

I know it's an exaguration and a lot of synthol use, but the point is it is possible ...

Having big arms doesn't have to do with looking good or having good genetics. There are a lot of guys with huge arms who look like shit.

-sk
 
I don't think that's a valid comparison. Not only is Greg pretty big anyway, but he used lots of synthol AND site injections, whereas Jubei is natural and not even 200 lbs at nearly 6 feet.
 
Debaser said:
I don't think that's a valid comparison. Not only is Greg pretty big anyway, but he used lots of synthol AND site injections, whereas Jubei is natural and not even 200 lbs at nearly 6 feet.
Click to expand...

If you see recent pictures of valentino you will see that the only thing left on him are his arms.

Yes he used site injections or whatever, but the point is it is possible.

I do have a feeling, however, that jubei is exagurating ...

Anyway this is really insignificant, so let's move on.

-sk
 
Debaser, your a sad little bitch. We'll both post pics in a month or so. Until then keep your mouth shut...like you are in a position to tell me how big my arms are anyways. Seriously though, your a geek big time.

To be honest my arms don't look THAT big when relaxed. I think its because I have a crazy peak that they stretch the tape as much as they do, but of course you already knew that, just like you know everything else about me. Just wondering, since your in a position to tell me how big are my arms if they aren't 18 inches? Riddle me that bitch.
 
Debaser - english course you say.......anyways it's pathetic you knock me for a band i like, yes i can say radio head sucks cause to me they do........get it, my opinion like you have yours. stop being such a close minded asshole bro. i said no hard feeling and you still keep it up. i guess i am a little more mature than you even at age 21. i like weed and you like dick, to each his own motherfucker. and get off his back about his arms..............god damn your a fucking flaming loser
 
for all i know you guys might be the coolest fuckers in the world, but ur actin like a bunch of bitches...if jubei has 12 inch arms, who gives a fuck...debaser, u keep saying just how small jubei is, yet he sounds the same size as you, if i read correctly...my training partner is 5'11 174 lbs, and has 16.5' arms...he's pretty fuckin ripped with good genetics, so maybe jubei is the same...who knows and besides jubei, who fuckin cares...no one should

For arm mass...stick to heavy compound movements...and at that weight, 16 inch arms are pretty fuckin big...im 204, fairly low bf and i only have 16.5 arms...im not some huge monster, but larger then the average...up the calories, ur arms will never grow without them...im interested to hear what kind of weight you guys with like 18 inch arms are throwin around, to see how far i gota go...im curlin bout 145x5 and close grip bp 225x6-pretty good concentration on tri's...im only 20, so i hope my arms just gota mature a little...i see guys with much bigger arms then me, hittin some pussy weights...good luck to original poster...learn some more bout training tho...im baffled how u have 16 inch arms with that training
 
Magman I did biceps today, and this is the weight I used:

Preacher Curls (EZ-Bar): 120lbs. x 8 reps; 5 sets
Standing Barbell Curls: 115lbs. x 12 reps; 5 sets
Seated dumbell Curls: 40lbs. x 10-12; 5 sets

For Triceps this is my usual routine:

Skull Crushers: 135lbs. x 8 reps; 5 sets
Seated French Press (Dumbell): 130lbs. x 8-10 reps; 5 sets
Dips: To failure; 5 sets

I try to always use good form, and I think that is why I have made good gains. Also I do drop sets on all my "heavy" exercises. For example: Preacher Curls @ 120lbs. for 8 reps, no rest, then 70lbs. until failure.
 
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