How to get Bigger arms!?

[eldiablo]

I do wrist curls, curls, rows and some other stuff..

I want to bulk up my arms a lot. I've really increased my protien intake and am eating better thanks to the advice you guys have given me.

What do some of you guys and gals do to bulk up your arms? Fore arms and upper arms.

Thanks! :-D

 

[MS]

Forget the isolation exercises and stick to the big stuff like presses, dips, chins, deads and rows.

 

[Sumo'sBaby]

Narrow Supinated-Grip chin-ups have worked well for my biceps and Close grip bench press for my triceps.

 

[eldiablo]

thanks guys

Sumo, can you please explain what that is?

 

[crazyfit1]

I am assuming you are talking about your biceps and triceps as well? If so, here's what I do. I did biceps 2 days ago and I'm still sore as a mofo.

Do a "drop set" routine to failure.

for example:
set 1 - 10 lbs dumbbells (warm up with about 15-20 reps)
set 2- 15 lbs dumbbells , 10-15 reps
set 3- 20 lbs dumbbells, 8-10 reps, immediately follow up with another set with 10 lbs dumbbells (as many reps as you can get out. i usually can get another 10)
set 4- 20 lbs dumbbells, 8-10 reps, immediately follow up with another set with 10 lbs dumbbells, repping out about 10 more, then finish it off with 5 lbs dumbbells for about another 10 reps.
One thing I make sure not do is rest too long or too short of a period. I usually rest about 30 seconds in between sets.

This approach gives me great pumps...hope it does the same for you.

You can also incorporate into your workouts "partial reps" into your workouts..if you are interesting, I can elaborate.....

Best of luck!!!

 

[Sumo'sBaby]

Narrow Supinated-Grip Chin-up
This is a basic chin-up or pull-up but your palms are facing towards you when you grasp the bar and you leave about four to six inches between the little fingers.

Close Grip Bench Press
Lie on the bench and grasp the barbell with a close grip and lower weight to your chest keeping your elbows close your body.

 

[eldiablo]

guys - thanks for posting.

i injured my wrist playing basketball and have been extremely distraught for the last week. It still hurts and every day I can't work out i feel worse and worse. As soon as I can start lifting again I'm going to hit the weights like never before and keep it up...

sumo - that stuff sounds good. I have done a little close grip in the past, should probably do more. the chin ups sounds good as well.

crazy - that work out sounds like it would deffinetely work the arms really hard, but... does the "fewer reps/heavier for bulk and more reps/lighter for deffinition" apply to biceps too? It seems like I'd get really damn ripped/defined, but maybe not put on the bulk I'm looking for with that work out? Please correct me/explain.

Thanks guys.

...damn wrist...

 

[crazyfit1]

PM me.....

 

[JLo]

HEAVY HEAVY straight bar curls!! They've made my bi's grow fast!