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How to get big arms!!

A

artcarved

New member
I have developed my almost 23in. arms mostly from deadlifts and shrugs. I will never curl 600lbs. But I can pull it of the floor or shrug it. No other exercise will overload the entire arms like these. They work, it just takes time.
 
I don't have a digicam. I probably should not have said this, but I am not bullshitting. I will be more careful next time.


I AM NO ONE SPECIAL. I have been doing this for almost 10 yrs.
 
Are you saying that you got 23" arms ??????

or that you do 600lb deadlifts ???????

I don't know which one to try to believe

Like the man said post a pic
 
Fuck, You guys are gonna kill me. I was just trying to help out. I was supplying some good info I thought. I workout between the 500lbs and 555 for sets of 5. That is my pace. I can pull 600 for one. My arms are over 22in, I do not measure every day or month. I am not a fat ass either. Like I said I have been around. This will never happen again. I knew this would happen, but tried to offer some legit info.

Fuck, fuck, fuck.
 
36in. Guys, my arms and chest are my parts. Everyone has at least one muscle group that grows faster. You guys can crush me, flame me, whatever. Just do the exercises. No dumbell curl or tricep pushdown will stress the arms like deads and shrugs. I am no one special.
 
Hey bro , look I'm not trying to flame you or anything , Well ok I was , but alot of guys say they got 20"+ arms and never get close to a tape , so they can relize that their only 15"

We all apperciate that you tried to offer some good info , THANKS

I feel ya on not having a digi-camra , I want one so I can show off some pics , as soon as I loose a little more BF

Again bro , I'm sorry if I hurt you feelings , If your arms got that big by not directly lifting with them , just think what some curls would do
 
Guys, I am not a boaster. I will never report like this again. Like I said, I have been around for a while. I will be competing next year. I expect to do well in heavy's or light heavy's. I believe I am good at what I do. I am here to help, not cause trouble or talk lies. You teach me, I teach you.
 
Art, No flame dude and I'm not calling you out...... It's just downright impressive!

I'm a freak about getting big guns.
 
Bro, it's cool. I can back up if I had a cam. Anyway, I have been doing dead's and shrugs, along with everything else since I was 15. They will work, just give it time. Go heavy, reps of 5 to 6 is best. However, do incorporate light days.
 
Sounds good. I do deads and shrugs in that manner, and my arms still suck. I really hate my genetics sometimes.
 
Question - how the hell are shrugs and dead lifts supposed to increase arm strength and size?

The deadlift, when done safely and correctly, helps to develop the largest group of power muscles: the glutes, hamstrings, and quads. The low back is also strengthened, however this lift is usually avoided if someone has a history of chronic back pain.

(got that from some website so i wouldn't have to type it in)

Shrugs....how do these increase arm strength and size? aren't these mainly for your traps?
 
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Deads are total body. Only these and squats stress/excite the entire skeletal muscle system at one time. They add mass all over. What is more basic than picking something up?

As far as shrugs, yes they are obviously shoulder exers., but think of your arms as hooks while performing them. Read above, look at the theory I propose. Muscles only grow to compensate for stress.
 
artcarved said:
Deads are total body. Only these and squats stress/excite the entire skeletal muscle system at one time. They add mass all over. What is more basic than picking something up?

As far as shrugs, yes they are obviously shoulder exers., but think of your arms as hooks while performing them. Read above, look at the theory I propose. Muscles only grow to compensate for stress.
Click to expand...

Nothing's more basic than picking something up. But, when done correctly, you should be using just your legs so you don't throw out your lower back. Your arms are there to act as "hooks" (like you said), but your shoulders are the stabilizers. Sure you involve a little bit of the biceps to help balance out as well as add a little extra lift support. But without going through full range of motion, I don't see how you can get that great of a workout in. Why not just overload on the curl bar and do negatives from a preacher bench?
 
I dont see how shrugs can be a major exercise for your biceps. I am assuming thats what you meant. If you didnt and your also using your biceps to help "pull" the shrug movement then disregard. Mosy guys hurt themselves pulling with their biceps during shrugs.


##spiderbaby##
 
I was reading this post and couldn't remember my biceps or triceps ever being sore after doing deadlifts or shrugs. Maybe biceps get a little sore after some heavy rowing exercises. But triceps?
 
Don't get me wrong, the legs as well as all muscles involved have a major part in the process. The legs are a big key to the initial explosion upward. Anyway, isometric exercises(egual length i.e. your arms in thes exercises) is a good way for mass. I want you all to use PROPER FORM. Don't you see, these will build mass all over. I truly believe that incororating these 2 exers will really increase arm size. Curling is over-rated. And I hate negatives. The bi's and tri's are small muscle groups, not meant for severe poundages. They are supporting muscles so to speak. Loading a curl bar is good tear waiting to happe. No one will ever curl 400, 500etc. lbs. Fuul ROM is absolutely necessary, but in these 2 exers., For the arms, it isn't. The bi's and tri's are still getting crushed, in a very unique way. This is for total body mass.

sorry for the book.
 
artcarved said:
Don't get me wrong, the legs as well as all muscles involved have a major part in the process. The legs are a big key to the initial explosion upward. Anyway, isometric exercises(egual length i.e. your arms in thes exercises) is a good way for mass. I want you all to use PROPER FORM. Don't you see, these will build mass all over. I truly believe that incororating these 2 exers will really increase arm size. Curling is over-rated. And I hate negatives. The bi's and tri's are small muscle groups, not meant for severe poundages. They are supporting muscles so to speak. Loading a curl bar is good tear waiting to happe. No one will ever curl 400, 500etc. lbs. Fuul ROM is absolutely necessary, but in these 2 exers., For the arms, it isn't. The bi's and tri's are still getting crushed, in a very unique way. This is for total body mass.

sorry for the book.
Click to expand...

I'm not saying load up a curl bar with 400 pounds and do negatives with that. That's for sure a tear waiting to happen. I don't believe curling is over-rated. Yeah, the bicep is a smaller muscle, designed for the bending of the arm, and the tricep for the extending of the arm. But, if you're not even bending the arm or using full ROM during an exercise, how can you expect it to actually work that muscle to a point where it'll tear down?
 
To Lift or Die,

Sometimes my arms are very sore after this. Can be felt in the bones, tendons and muscles. Not a soreness like a tri or bi workout, deeper. Not all the time though. As I said, do these for a while. They [deads] can literally transform your body in a few weeks-as in stature, some appearance.

Remember, this is for me and we are not the same. I just offered what I think is key to my routine as far as arms getting severly overloaded.
 
artcarved said:
To Lift or Die,

Sometimes my arms are very sore after this. Can be felt in the bones, tendons and muscles. Not a soreness like a tri or bi workout, deeper. Not all the time though. As I said, do these for a while. They [deads] can literally transform your body in a few weeks-as in stature, some appearance.
Click to expand...

I can sometimes feel a little pain in my arms after carrying the heavier weights to and from the dumbell rack. Pain in the bones and tendons isn't really that great. That just means your putting undue stress on them. Your muscles are the ones holding and stablizing the weights.
 
What do you mean? I don't want anymore trouble like before. I just want to chat and learn. I am a competitor. I will compete next year.
 
First off, he's not saying it makes your "biceps" bigger. He is saying that it will increase your overall arm size and strength. I agree. To all you that say that it has nothing to do with your arms...Tell me how often you see someone dead-lifting huge amounts of weight with scrawny arms?

Obviously, I don't think anyone will dispute this, it works your forearms.

I'm not saying that by doing these exercises alone you will grow huge arms, but it does add a little.
 
artcarved said:
What do you mean? I don't want anymore trouble like before. I just want to chat and learn. I am a competitor. I will compete next year.
Click to expand...

Nor am I trying to start trouble. Last thing I want is some immature fight with words - that solves nothing. I'm just trying to further "see" this sort of workout in my mind, and see how it affects the arms.
 
Key Master, agreed. But this pain lasts for two or three days tops. Not happening often, just after good heavy days. Stress is my point. The tendons aren't moving, so there is less chance of injury.
 
I could not get my biceps sore no matter what, but when I do heavy deadlifts they do get sore. I believe deadlifts could play a major part in getting those arms to break that size plateau.
 
Bulldog_10 said:
First off, he's not saying it makes your "biceps" bigger. He is saying that it will increase your overall arm size and strength. I agree. To all you that say that it has nothing to do with your arms...Tell me how often you see someone dead-lifting huge amounts of weight with scrawny arms?

Obviously, I don't think anyone will dispute this, it works your forearms.

I'm not saying that by doing these exercises alone you will grow huge arms, but it does add a little.
Click to expand...

Of course it works your forearms. Anytime you have heavy weights hanging by your side, it's going to put strain on your forearms because you're using the "gripping" action. It's like hanging from a bar - your forearms begin to get tired as well, not just your shoulders.

I'm not trying to start an arguement once again, but he's saying it adds more than a little, to this fact I disagree.
 
Deadlifts and shrugs are some of the best stretching movements for biceps. No matter how many curls you do you wont stretch those bis like deadlifting REAL HEAVY!
 
ThickLEE said:
I could not get my biceps sore no matter what, but when I do heavy deadlifts they do get sore. I believe deadlifts could play a major part in getting those arms to break that size plateau.
Click to expand...

One thing that deadlifts do help to accomplish is the constant strain on the biceps (since indeed they help to lift a little, and also stabibilize the weight). When some people do curls, they just throw the weight on and lift as much as they can, paying no attention to keeping a slow and steady pace - keeping constant tension in the muscle.
 
ThickLEE said:
Deadlifts and shrugs are some of the best stretching movements for biceps. No matter how many curls you do you wont stretch those bis like deadlifting REAL HEAVY!
Click to expand...

Good point here. The actual 'stretching' of the muscle does help to tear down a little with the stress that's pulling it apart.
 
Guys, this is a good discussion. Let's all stay calm and respectfully talk. I feel that deads and shrugs have been an intricate part of my arm and total body development. Perhaps this will make many of you happier now that I thought of it.

The deads and shrugs, due to their ability to strongly stress the arms, as well as total body, force the bones, plantar fascia, muscles, tendons ligs to stress in such a way, that when they heal, I get size from this alone, PLUS I can curl, cle-grip, etc. greater poundages and/or stricter form.
 
How can you assume that I just put a lot of weight on a start slinging shit around. I've been lifting for about 8 years and have got my self up to 265lbs at 5'10.

Obviously your the one that doesnt know all that much if your going to argue that heavy deadlifts do not promote arm growth.

But your probably the expert, huh. How big are you arms mister curl man? lol
 
ThickLEE said:
How can you assume that I just put a lot of weight on a start slinging shit around. I've been lifting for about 8 years and have got my self up to 265lbs at 5'10.

Obviously your the one that doesnt know all that much if your going to argue that heavy deadlifts do not promote arm growth.

But your probably the expert, huh. How big are you arms mister curl man? lol
Click to expand...

Ok, I didn't want to get into a verbal war, so I'm only going to state my point. I said "some people", not meaning YOU. You know who I'm talkin about, those poor bastards in the weight room wearing wife beaters and throwing 45's on each side of the curl bar and not getting proper form out of it.

Also, I did not state that they don't promote arm growth - just stated that I don't believe that doing these and these alone will get your arms huge. He said he can do it mostly with deadlifts and shrugs, but I'm still not "seeing" it.

My arm size? I'm not worried about getting huge arms and a huge body - just getting some size and staying lean. My job isn't a body building, so I have no use for the "huge" physique.
 
Its cool Keymastur, But I thought you were refering to me.

But my goal is to get huge and I can say that this will definetly help.
Not flaming but if you not worried about getting huge or very big arms this thread may not be for you to argue on.
 
ThickLEE said:
Its cool Keymastur, But I thought you were refering to me.

But my goal is to get huge and I can say that this will definetly help.
Not flaming but if you not worried about getting huge or very big arms this thread may not be for you to argue on.
Click to expand...

I'm not saying that I'm not trying to get huge arms. Just not trying to look like a body builder, know what I mean? But when I lift, I like to do things that will help me increase size and strength - I just don't see how this one will help to do it rapidly. Know what I mean?
 
Bro, O don't use straps either. Just me and chalk. I think they[deads and shrugs] are a necessary tool for peak development.

Good lift yourself!
 
artcarved said:
I have developed my almost 23in. arms mostly from deadlifts and shrugs. I will never curl 600lbs. But I can pull it of the floor or shrug it. No other exercise will overload the entire arms like these. They work, it just takes time.
Click to expand...

What the fuck are you yammering about ?? Remain quiet and be thought the fool , for when you open your mouth(or type in this instance), you remove all doubt.
 
actually now that I think about it the short tricep head of the arm I don't turn over always gets sore, and the bicep of the arm I turn over gets sore. I don't think that alot of heavy pulling automatically gives big arms though. I used to train mostly in OL and alot of guys with sub 16" arms were cleaning and snatching and DLing big weight...in fact arms bigger than 18" can cause alot of problems in proper racking of a clean. I think this is one reason Shane Hammon (who has 22"+ arms from PL) is alot better at the Snatch than the C&J.
 
I would agree that doing heavy compound movements like deadlifts and squats are good for overall size and muscularity.

But are you really saying that I will develop bigger arms if I drop curls and tricep exercises altogether and do more deads and shrugs????
 
brama

I know a lot of powerlifters I have met always tend to be a bit dis-proportionate. HUGE quads/hams, and a tremendous girth topside but arms seem less developed. I definitely wouldn't want to tangle with them, they could probably tie you in a knot.

anyone ever see RHYNO from the WCW he is straight powerlifter.
 
In line with this discussion, heavy benches, overhead presses, ect will do more for tricep size than any isolation movement. Deads do work biceps to a great extent, by building tendon strength. With the added strength you will curl more which will put on more size.
 
hmmm. you may be able to add 2in with synthol. i'm sure it is expensive & hurts like hell. but 25 inch arms would look cool. then all the professional bodybuilders, wrestlers & football playerswould do a double take when they saw you. the same way normal people do a double take when they see 14 inch arms, same way 14 incher do a double take at my 17 1/2, same way i do when i see 20, etc.
 
I would like to know how you hold the bar? 1 Palm out, the other one in: both palms out (like curls) or both facing out? I know if I do a dead lift "type" action with my arms in the curl position then I get a good burn. Just somthing I was thinking about...
 
hehe.. i can do 500 or a tad more on deads.. i have 18" arms that look pitiful compared to the rest of my body. but i also haven't been working out long compared to most guys either, im sure with due time my arms will grow larger.
 
nordstrom said:
14 inch arms, same way 14 incher do a double take at my 17 1/2, same way i do when i see 20, etc.
Click to expand...

That's a good point, Nordstrom, it's all relative. I'm always surprised when people comment about me because I'm just 180 lbs with 14" arms but couch potatos are 12-13" and mostly fat.

I plan to add deads to my routine during my next change-up, but I was going to do it mostly for back development. If it affects more than that then all the better.
 
I have a hard time believing this.
 
i have been training for over 4 years. for 3.5 of those years i rarely ever did legs, deads, squats, only sticking to upper body. no core exercises. i have been off the sauce now for over 8 weeks. i have been hitting deads, squats, leg presses, leg extensions, sides, abs, now for about 6 weeks, and my body is fucking changing weekly. arms, shoulders, traps, chest and back seem to be getting larger, burning fat off, and getting stronger and im on nothing.

i've seen some posts on the subject lately also, and i believe these exercises are key to developing everything including arms.

bench press
wide grip pull ups
squats
deads
heavy barbell curls, regardless of form, your whole body is working curling these and your making sure your bi's are working as hard as they can.

my arms are getting bigger. i'm bigger now then when i was on. and i'm recovered. test level is at 575 and all other levels are in range.

these exercises make your body spike hormones for growth. also tells your body to get in a muscle making phase. i am loving this. something i thought was a waste and i was ignoring 3/4 of my bodys muscle. no wonder i was plateud
 
my arms are the biggest part of me and I rarely isolate them. They get hit when I do my chest, shoulders, and back.
 
Basic movements will give you BIG arms...
 
My arms aren't 22" but at least I'm not a big wet pussy. I've never seen such a pansy ass thread.

For anyone who hasnt read this whole thread let me save you some trouble. Here's a recap. Order maybe slightly different.

My arms are 23". Deadlifting is the shit.

Deadlifting is that good for your arms? Posts pics of those 23" arms!

You're flaming me.

Im not flaming but I want to see those arms!

They are actually 22" but its impossible for me to get a picture of them. I dont want trouble. I will never post again....What have I done? I never wanted to get flamed. Oh lord what have I done? Help me please. I will never post again.

Im not flaming. Im sorry. I love you.

Im sorry. I love you.

that thread is old.

Im not sure what to believe.

hey guy lets please have a civil conversation. We need to talk like adults.

Deadlifting is the shit.
 
My arms aren't 22" but at least I'm not a big wet pussy. I've never seen such a pansy ass thread.

For anyone who hasnt read this whole thread let me save you some trouble. Here's a recap. Order maybe slightly different.

My arms are 23". Deadlifting is the shit.

Deadlifting is that good for your arms? Posts pics of those 23" arms!

You're flaming me.

Im not flaming but I want to see those arms!

They are actually 22" but its impossible for me to get a picture of them. I dont want trouble. I will never post again....What have I done? I never wanted to get flamed. Oh lord what have I done? Help me please. I will never post again.

Im not flaming. Im sorry. I love you.

Im sorry. I love you.

that thread is old.

Im not sure what to believe.

hey guy lets please have a civil conversation. We need to talk like adults.

Deadlifting is the shit.
Click to expand...

What the hell are you on?
Whatever it is, you got robbed....it's not working....Roid rage?! I don't believe in it, but damn....Relax...
 
I just thought the first part of the thread was funny. Did you read through the first page?

Here is a strange post from the first page! Sounds like he has some real anxiety of this.Fuck, Fuck, Fuck!! :-)

"Fuck, You guys are gonna kill me. I was just trying to help out. I was supplying some good info I thought. ..............................
........................................................
Like I said I have been around. This will never happen again. I knew this would happen, but tried to offer some legit info.

Fuck, fuck, fuck."

Im just on Nolvadex right now, so I dont think Im raging. As a matter of fact I just want to hug this guy, pat him on the back and say "Come on big man its not that bad. Everything will be ok." Then we could deadlift together to make him feel better!
 
spentagn said:
Sounds good. I do deads and shrugs in that manner, and my arms still suck. I really hate my genetics sometimes.
Click to expand...

For some ppl , no amount of deads and shrugs will increase arm size either. There is a point where you have to do BB curls and heavy tricep workouts to get those arms going.
 
Last edited:
trickydick said:
My arms aren't 22" but at least I'm not a big wet pussy. I've never seen such a pansy ass thread.

For anyone who hasnt read this whole thread let me save you some trouble. Here's a recap. Order maybe slightly different.

My arms are 23". Deadlifting is the shit.

Deadlifting is that good for your arms? Posts pics of those 23" arms!

You're flaming me.

Im not flaming but I want to see those arms!

They are actually 22" but its impossible for me to get a picture of them. I dont want trouble. I will never post again....What have I done? I never wanted to get flamed. Oh lord what have I done? Help me please. I will never post again.

Im not flaming. Im sorry. I love you.

Im sorry. I love you.

that thread is old.

Im not sure what to believe.

hey guy lets please have a civil conversation. We need to talk like adults.

Deadlifting is the shit.
Click to expand...


perfect summary
 
Deadlifting is the shit. Power Cleaning your BW is more practical than doing 21's... if you want large arms that is.

Bicep peaks and tricep stridations are made in the kitchen, not doing drop sets and making sure your pinky points ot the north... all while on a swiss ball, of course.

I have read that simply wearing Under Armour to the gym will makes your arms grow mad huge yo.
 
al420 said:
Deadlifting is the shit. Power Cleaning your BW is more practical than doing 21's... if you want large arms that is.

Bicep peaks and tricep stridations are made in the kitchen, not doing drop sets and making sure your pinky points ot the north... all while on a swiss ball, of course.

I have read that simply wearing Under Armour to the gym will makes your arms grow mad huge yo.
Click to expand...

Supplementing a program with bicep work doesn't harm a thing. And will help add size to one's arms.
 
al420 said:
Deadlifting is the shit. Power Cleaning your BW is more practical than doing 21's... if you want large arms that is.

Bicep peaks and tricep stridations are made in the kitchen, not doing drop sets and making sure your pinky points ot the north... all while on a swiss ball, of course.

I have read that simply wearing Under Armour to the gym will makes your arms grow mad huge yo.
Click to expand...


i agree that heavy compounds build the whole body, but i have 13 inch arms and can powerclean my bodyweight easily (185) - while the cleans add size to my traps and forearms (which are 12") they haven't helped my bis too much. i think for some of us at least, a more direct approach would be helpful in building big arms :)
 
my idea of 'direct' btw would be rows, dips, bench, and chinups/pullups. gymnasts have better arms than almost any other athletes, not just large but every muscle developed in powerful proportions. i don't think they do too many curls on the swiss ball - ALL compound movements for them i suspect.
 
Tagio said:
i agree that heavy compounds build the whole body, but i have 13 inch arms and can powerclean my bodyweight easily (185) - while the cleans add size to my traps and forearms (which are 12") they haven't helped my bis too much. i think for some of us at least, a more direct approach would be helpful in building big arms :)
Click to expand...

Just add in some DB hammer culrs 2x a week. One day train them 7x5, then the next session do 4x10.

Just add weight weekly like you would any other lift. Micro plates help for this a ton when you stall. I don't find the need to reset the direct arm or calf work, so even when I deload I still keep the arm work at the same weight, and try to make progress from workout to workout.

You do not need to do 3 exercises and do blood volume work, etc to get big arms.
 
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