How to widen the arm?

[CNovaJason]

How do you guys train on widening your arms? I do hammer curls but I can't seem to thicken my arms. I know that working with hammer curls thickens your arms up compared to giving you a peak as with regular curls, but are there any other tips or secrets you guys use to wide them?? Thanks to any replies!

 

[Carmen]

triceps.
i don't train for thickness but i have always heard that thicker triceps lead to stronger and bigger arms (i know the stronger part is true).

 

[gymtime]

Not sure what you mean by "widen" and "thicken." Muslces always retain the same shape, they simply get larger or smaller. In other words, there's no excercise you can do to change muscle shape.

 

[wnt2bBeast]

Not sure what you mean by "widen" and "thicken." Muslces always retain the same shape, they simply get larger or smaller. In other words, there's no excercise you can do to change muscle shape.

yep its genetic..besides that the brachialis is such a small muscle dont expect it to grow very fast as most prolly over train it anyway..

sugah is also right tri's make up 2/3 of the arm

 

[CNovaJason]

Ok, cool thx guys......well then let me ask this, what is the best exercise for isolating the OUTER tricep area, basically the one most noticeable when standing on the side of someone looking at their arms? As of now I do pulldowns, kickbacks, and skullcrushers(tried reverse grip and it works pretty well, just gotta get used to the weird feeling)

 

[Royster]

Ok, cool thx guys......well then let me ask this, what is the best exercise for isolating the OUTER tricep area, basically the one most noticeable when standing on the side of someone looking at their arms? As of now I do pulldowns, kickbacks, and skullcrushers(tried reverse grip and it works pretty well, just gotta get used to the weird feeling)

Ive heard that 45% angled cable pushdowns facing backwards are awesome for adding buffness to the top 1/3 portion of the outer tricep. Apparently, some homo drugged genetical marvel bodybuilder swears by them in Muscle & Fiction.

 

[BlondBomber]

Try any close-grip pressing motion. I trained Westside Barbell style when I first lifted and my triceps became one of my best bodyparts.
Do close-grip flat/incline/decline presses, floor presses and board presses if you have enough spotters. Also, try DB ext. on the flat/incline/decline benches. Weighted dips with your body remaining upright during the motion will blow up your triceps also. Reserve the pushdowns for your last exercise, rope is my favorite.

 

[araiber]

Hammer curls stretches your bicep out. If you mean you want your arm to look bigger, you have to remember that Triceps account close to 80% of your arm, and 20% is biceps, so you should try training your tri's more.

Try close-grip bench, skullbusters, lat pulldowns, or the occasional dumbbell behind the head, kickbacks... The list goes on, and of course there are many parts of the tri's to target. Depends which one you want to specifically.

 

[Madcow2]

My advice would be to visit an anatomy website or book.

If you want your arm to look "fuller" or have more girth, the only thing you can really do is grow it. Most of your arm progress will be made doing heavy presses, rows, and adding general mass through squating and pulling (deadlifting). Pick a single good bicept and tricept exercise and stick with it for 8 weeks, making a concerted effort to improve. My advice would be to start with BB or DB Curls and something like Dips or Close Grips. Forget using a multitude of isolation exercises on these small muscles. Get better at the big lifts (Squat, Dead, Presses, Rows) and put some concerted effort into a single good exercise that more directly hits them (in all honesty, it's still largely a waste of effort as the big exercises drive long term gains and arm mass - you can always buff them out a bit with direct work later but it doesn't translate to long term progress and growth, but if I tell a BBer not to train them at all, he likely won't listen).

 

[chordz]

Reverse barbell curls superset with hammer curls for thicker bi's, triceps you have to burn them with high reps once in a while. Trust me.

 

[Daytime Dreamer]

I'll just add my 2 cents to what all the other guys in here said:

1) Super sets are a good way to build some bulk on your arms.
2) Try different combinations of exercises, number of sets, reps and remember to alter your arm training every 2 or 3 weeks
3) you'll know you did a good workout in your arms if at the end you feel em pumped up and burning like hell ... after 24 hours the pain will start kickin' in them
4) Remember that what works for each and every one of us may not work for you and that you have to experiment to get your own "perfect" arm workout.
5) And arms develop rather slow ... dont be dissapointed ... JUST KEEP HITTING THEM HARD!

Hope I helped in some way

 

[CNovaJason]

Thanks for all the great tips guys......I think I am going to switch it up a little tonight and do some different grips or a good burnout set.......or even a superset or two......thanks again!

 

[dfi]

on your very last set of the bodypart, pick your favorite excersise for that muscle and pick a weight, usually like 65-70% of your max, and just go all out for as many reps until you start shaking and are whiped out. That muscle will totally pump up!! This works for me.