How do I get my arms this thick?

[Backlash]

As far as a big squat building big arms, I think you guys are somewhat creating a cause and effect where it's not that simple. Guys with big arms don't have big arms because they have a big squat, they have big arms and a big squat because they train hard and smart and eat right.

Remember this scene from the Simpsons:

Homer: Not a bear in sight. The Bear Patrol must be working like a charm.
Lisa: That's specious reasoning, Dad.
Homer: Thank you, dear.
Lisa: By your logic I could claim that this rock keeps tigers away.
Homer: Oh, how does it work?
Lisa: It doesn't work.
Homer: Uh-huh.
Lisa: It's just a stupid rock.
Homer: Uh-huh.
Lisa: But I don't see any tigers around, do you?
[Homer thinks of this, then pulls out some money]
Homer: Lisa, I want to buy your rock.

 

[wnt2bBeast]

As far as a big squat building big arms, I think you guys are somewhat creating a cause and effect where it's not that simple. Guys with big arms don't have big arms because they have a big squat, they have big arms and a big squat because they train hard and smart and eat right.

Remember this scene from the Simpsons:

Homer: Not a bear in sight. The Bear Patrol must be working like a charm.
Lisa: That's specious reasoning, Dad.
Homer: Thank you, dear.
Lisa: By your logic I could claim that this rock keeps tigers away.
Homer: Oh, how does it work?
Lisa: It doesn't work.
Homer: Uh-huh.
Lisa: It's just a stupid rock.
Homer: Uh-huh.
Lisa: But I don't see any tigers around, do you?
[Homer thinks of this, then pulls out some money]
Homer: Lisa, I want to buy your rock.

Yes training hard and eating right are also a part of the eqaution..But your dead wrong if you think squats wont build big arms..Take 2 twins one who doesnt squat and does 10 or more sets for bi's and 10+ sets for tri's..the other one squats heavy, does some heavy cg bench pushdowns and some assistance work for bi's maybe 5x5!! who do you think will have bigger arms??

 

[Backlash]

Yes training hard and eating right are also a part of the eqaution..But your dead wrong if you think squats wont build big arms..Take 2 twins one who doesnt squat and does 10 or more sets for bi's and 10+ sets for tri's..the other one squats heavy, does some heavy cg bench pushdowns and some assistance work for bi's maybe 5x5!! who do you think will have bigger arms??

I would say that the heavy cg bench psuhdowns, and a bit of assistance work for bis and tris would be the best. I don't think the squats do a lot for bis and tris, and I also don't think that doing 10+ sets for bis and tris is good.

If you really wanted to prove that squats built bis and tris you would want to take someone and have them only do squats vs someone who does a good rounded routine and then compare them.

 

[Deterass]

The tri's are the biggest muscle in your arms.

Eat every thing
Plenty of protein

Exercise doing:
Dips
Tri pull downs
Bench press

 

[wnt2bBeast]

I would say that the heavy cg bench psuhdowns, and a bit of assistance work for bis and tris would be the best. I don't think the squats do a lot for bis and tris, and I also don't think that doing 10+ sets for bis and tris is good.

If you really wanted to prove that squats built bis and tris you would want to take someone and have them only do squats vs someone who does a good rounded routine and then compare them.

Im not going to argue with you..Assuming 2 genetically identical people one squatting doing no arm work and some one doing a "well rounded arm routine"..the guy that squats will have MUCH bigger arms...dont believe me thats fine..take a look at some Powerlifters you think they devote entire workouts to arms? nope!! good luck trying to build big guns!!

 

[Backlash]

I didn't say well-rounded arm routine - I just well-rounded routine. I have never heard of any powerlifter who doesn't do arm work. Mostly it consists of board presses, close-grip bench, rack lockouts, etc (not isolation exercises). Many powerlifters are also doing hammer curls to help with biceps tendonitis. Anyways, like you said, no need to argue.

The main thing is that squats are very important and should be part of everyone's routine.

As a secondary point, I think you should include at least one compound tris exercise and one bis exercise.

 

[b fold the truth]

I'm not sure if I really buy into the "every 10 pounds will yield 1" on the arms". I began with about 14-15" arms maybe and 152 pounds. I'm currently leaner and 290 or so with 19-20" arms.

I've gone long periods without training my biceps and I can't tell much difference. I can tell that they look a LITTLE better when I train them but I now train them pretty heavy for injury prevention (which is important in Strongman). I don't want to tear a bicep on a log clean and press, tire flip, atlas stone, farmers, etc...

Every muscle should be trained IMO. The big ones ALWAYS get the most priority though...always. Spend 20 minutes doing squats then 3-5 minutes doing biceps or triceps.

B True

 

[BigBadBootyDaddy29]

The key is definitely priority. Arm training is fun and easy and doesn't make you hurt too much. Deadlifts, squats, and cleans are hard and cause great pain and take effort. You can't come into the gym Friday before happy hour to pump up on these, you can't squat or deadlift effectively with little sleep or a hangover or with 15 minutes to dedicate to a workout. people don't do these lifts because they're hard and taxing (which is why they work) people you meet will make every excuse not to do them such as, they hurt your knees, you don't need them, I only wanna look good, etc....It is all BS, so many people are so small because all they wanna do is train arms, and bench big numbers (even if they get burried and require being rescued by their spotter every set). Remmber that you'll get the most progress by doing the hardest and mosr avoided lifts.

You're young and getting started, don't fall into the trap that so many guys your age do. The guys who only train arms and walk around in wife beaters holding their arms out to the side like they're lats are too big to put them down and they weigh 150lbs and are weak as piss and the only people who are impressed with them are middle school girls.

Also, don't turn into a guy whose routine looks like this:

mon.

1.) Flat bench :135x10
185x5 (plus 5 with spot)
225x2 (with ass in air and add 5 reps cause spotter picked up the weight)
275 x burried (attempted to put ass in air, spotter rescued, you think you lifted the weight)
315x totally burried (ass in air, spotter almost tore something getting the weight off you, but a couple 15 yr old kids saw you with 3 plates and now think you're tough)

2.) every conceivable type of flye from d-bells to cables to machines (usually 2 hours worth)

3.) 1 hour of every conceivable type of biceps curl on every apparatus in the gym

Tuesday-Thursday Off

Friday pump up arms in a shirt thats 3 sizes too small while you are wearing cologne. workout only takes 5 min because you can't miss happy hour.

Saturday-Sunday Off

I don't mean this as a flame, but you're young, and while you are starting training for the same reasons a lot of young people start training, PLEASE don't be stupid. You are SMALL at 140, and when you see some jackass who is small at 170, but looks big to you, you'll wanna follow his every move, and most likely he'll follow the above listed workout. If I can steer 1 person in the right direction and help them understand what this is all about, I will be happy. If you wanna be thick, work your whole body, do compound movements, and focus on weaknesses.....if you're serious and want some program/diet advice, don't hesisate to ask.......Eat big and lift big and you'll be big, when YOU'RE big, your arms will be big too.

 

[InTraining]

The key is definitely priority. Arm training is fun and easy and doesn't make you hurt too much. Deadlifts, squats, and cleans are hard and cause great pain and take effort. You can't come into the gym Friday before happy hour to pump up on these, you can't squat or deadlift effectively with little sleep or a hangover or with 15 minutes to dedicate to a workout. people don't do these lifts because they're hard and taxing (which is why they work) people you meet will make every excuse not to do them such as, they hurt your knees, you don't need them, I only wanna look good, etc....It is all BS, so many people are so small because all they wanna do is train arms, and bench big numbers (even if they get burried and require being rescued by their spotter every set). Remmber that you'll get the most progress by doing the hardest and mosr avoided lifts.

You're young and getting started, don't fall into the trap that so many guys your age do. The guys who only train arms and walk around in wife beaters holding their arms out to the side like they're lats are too big to put them down and they weigh 150lbs and are weak as piss and the only people who are impressed with them are middle school girls.

Also, don't turn into a guy whose routine looks like this:

mon.

1.) Flat bench :135x10
185x5 (plus 5 with spot)
225x2 (with ass in air and add 5 reps cause spotter picked up the weight)
275 x burried (attempted to put ass in air, spotter rescued, you think you lifted the weight)
315x totally burried (ass in air, spotter almost tore something getting the weight off you, but a couple 15 yr old kids saw you with 3 plates and now think you're tough)

2.) every conceivable type of flye from d-bells to cables to machines (usually 2 hours worth)

3.) 1 hour of every conceivable type of biceps curl on every apparatus in the gym

Tuesday-Thursday Off

Friday pump up arms in a shirt thats 3 sizes too small while you are wearing cologne. workout only takes 5 min because you can't miss happy hour.

Saturday-Sunday Off

I don't mean this as a flame, but you're young, and while you are starting training for the same reasons a lot of young people start training, PLEASE don't be stupid. You are SMALL at 140, and when you see some jackass who is small at 170, but looks big to you, you'll wanna follow his every move, and most likely he'll follow the above listed workout. If I can steer 1 person in the right direction and help them understand what this is all about, I will be happy. If you wanna be thick, work your whole body, do compound movements, and focus on weaknesses.....if you're serious and want some program/diet advice, don't hesisate to ask.......Eat big and lift big and you'll be big, when YOU'RE big, your arms will be big too.

LMFAO at the "workout routine"...um I think you forgot some abs for summer

On a serious note...this is some great advice...the last paragraph speaks volumes to me...I remember when I started working out a year and a half ago at around 150lbs...everyone looked so big....I never imagined getting to 170....I got to 170...then everyone that was 200 was huge...then I got to 205....which I"m at now.....and those people seem so small...

When I started working out I had no clue what I was doing...please listen to the advice everyone is giving you and build a well rounded routine...I think you said you were 17? I am as well...take advantage of this period in your life where growth can be exponential...

 

[casualbb]

This debate is silly because nobody only trains legs. I agree with backlash. Someone who has a big squat knows how to train, knows how to diet, etc, and THOSE THINGS cause big arms, not big squat.

Just for reference, I know of a guy who's a PL-squat specialist. At 170, this guy squats 450 but has like 13.5 inch arms. Sure he trains upper body but it's not his focus.