How can I develop massive arms?

[Liquidizer03]

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

 

[geoboy]

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

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.

 

[THeMaCHinE]

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.

 

[MT375]

Try not working them. Sometimes it's what you don't do that helps.

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

 

[SofaGeorge]

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

Gospel. Best post on this thread.

 

[slobberknocker]

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

That's basically what I think.

 

[BodybuildingUniverse]

my arms actually got their biggest while training for a powerlifting meet. Nothing but benches, squats and deads. No direct arm work for 12 weeks! weird...

 

[Debaser]

Isolation is not the road to massive arms.

Bench 500, and row 400, and then measure your arms.

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.

 

[jubei]

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

 

[Debaser]

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.