Increasing arm size

[the People's Champ]

my arms in general have started to grow, due to not the exercises or the amount of weight I put on, but supersetting and drop setting. I will do drop sets for alternating bicep curls, and for any tricep extension, I will superset with some db curls. I haven't tried supersetting them with pushups, or dips, although that seems like it would kill them.

when performing dips, it seems like I can go forever, time to purchase a wieght belt and some chain?

 

[SofaGeorge]

My best arm gains come from a 5 x 5 program. I'm simple... 5 sets of EZ bar curls. 5 sets of skull crushers. The rest is icing.

And you are right... you can't do dips without a dip belt.

 

[Thaibox]

I may get flamed for this, but try not training arms for a while. Hit the big heavy stuff extra hard and don't isolate shit. I think you may be surprised

 

[zackdarnell]

I actually agree with Thaibox. Many times, just not isolating arms for a while will help them grow.

Also, if you can do dips easily, you do need a belt and chain.

 

[RusPA81]

I may get flamed for this, but try not training arms for a while. Hit the big heavy stuff extra hard and don't isolate shit. I think you may be surprised

That actually may not be a bad idea, especially if you have been overtraining arms.

 

[jesus 2]

even if you can't get a chain belt, a regular lifting belt also works. the gym at school doesn't have a chain belt (stupid ass fuckers) but jesus 2 just gets a large belt and puts it on the loosest slot and put the top of the dumbbell through there.

j to da 2

 

[the People's Champ]

it just feels as if though my arms dont grow if I dont work them. since I have been working them, they have grown, but not as fast as the rest of my body. I am 5'10.5, 190lbs, and almost have 16 guns. wtf?

also, I think my arms are the weak link on these exercises:

bench press
military press
bb rows
pull ups

 

[jesus 2]

it just feels as if though my arms dont grow if I dont work them. since I have been working them, they have grown, but not as fast as the rest of my body. I am 5'10.5, 190lbs, and almost have 16 guns. wtf?

also, I think my arms are the weak link on these exercises:

bench press
military press
bb rows
pull ups

jesus 2 is like that. 5'7" 175lbs and only 15 inch guns!!!! i can only go red riding bb shooting with that crap.

my arms don't seem to be weak links in exercises though, as they are getting stronger. i am able to curl 50lb dbs and crush my skull with 120lbs.

genetics suck and it only makes it worse that you can't change them. (stupid gay biceps!!! )

people's champ, jesus 2 is here for you.

j to da 2

 

[beastboy]

I may get flamed for this, but try not training arms for a while. Hit the big heavy stuff extra hard and don't isolate shit. I think you may be surprised

So true! My arms started to grow when I started to train them less!

 

[DrBones]

I have troubles with my Bi's growing as well... I swear my tris grow like weeds but my bis.... nope.. they are stuck in smalls-ville.
My arms are just under 16" too at 5'10 190something. Drives me insane... I'm hoping to crack the 16" mark by next summer... Lots of deads, squats and heavy bis for me over the next 8 months..

 

[bigdelt69]

After trying all sorts of arm programs over the years I have come to this conclusion....

If you are not doing deadlifts then your arms are no where near thier potential.

 

[needsize]

Keep it simple, heavy compound exercises will build big guns, stay away from machines and pussy "shaping" exercises
Bis - standing barbell or dumbell curls, incline dumbell curls, preacher curls
Tris - close grip bench, weighted dips, skull crushers, overhead
extensions with 1 dumbell or ez curl bar

My arms were 12" when I started, they're around 18 1/2 cold now, it does work

 

[the People's Champ]

Keep it simple, heavy compound exercises will build big guns, stay away from machines and pussy "shaping" exercises
Bis - standing barbell or dumbell curls, incline dumbell curls, preacher curls
Tris - close grip bench, weighted dips, skull crushers, overhead
extensions with 1 dumbell or ez curl bar

My arms were 12" when I started, they're around 18 1/2 cold now, it does work

these are the sane exact exercises that I do for arms, not in one workout, mind you. what is your opinion on incline or decline tricep extensions with the ez curl bar?

could anyone suggest some kick ass supersets for arms? I am open to anything.

Jesus 2, thanks for being there bud

 

[needsize]

decline extensions with the ez curl bar are a great exercise, constant stress on the tris even when locked out.
Personally I like to superset back and forth from bis to tris, thats how I have gotten my best results

 

[the People's Champ]

decline extensions with the ez curl bar are a great exercise, constant stress on the tris even when locked out.
Personally I like to superset back and forth from bis to tris, thats how I have gotten my best results

my friend, who resembles chris benoit in almost every aspect, 'cept the ugliness, recommended that I do that a long time ago. I did those for a while, and I had gotten some thickness, but I stopped. looks like it is time to start that up again.

 

[jeremys]

how does this supersetting thing work? one bi excercise and 1 tri excercise and you alternate with no rest?

 

[DrBones]

Is there any real logic behind supersetting (this isn't a flame)
I mean, either way your arms are still going to have to move the load, weather you have a 1 minute break or a 10 second break?
Could somebody go into a little more detail about how and why supersets are beneficial?
I know you'll get a deadly pump, is this partially the reason? More blood flow and more nutrients being pumped directly to the muscle...
Can somebody elaborate a little.. thanks

 

[needsize]

how does this supersetting thing work? one bi excercise and 1 tri excercise and you alternate with no rest?

Thats the way I do it, only I rest 1 - 1 1/2 minutes between supersets, just enough to catch my breath.

DrBones, not sure which type of supersetting you mean. If you mean supersetting for the same muscle, ie, do a set of bench press immediately followed by a set of flyes, its a means of pushing the muscle beyond failure, and in a short amount of time.

Supersetting the way I like to do it, between two muscles, is a more efficient way to train. Each muscle is getting lots of rest, but overall your body isnt, so it keeps your heart rate up during the workout, which keeps me much leaner, and gets me out of the gym a lot faster

 

[Lord_Suston]

Easiest way to grow some guns is to squat, dead and military. I can get up to 17inches without any arm excercises. Basically you need to cut out almost all momentum when you lift and get the greatest ROM you can get without hurting yourself. That means no using your back to swing the weights up or using your shouldes first to help, leave the ego at the door and get down to business.