making arms bigger and tighter/toned

[Dalton]

what are some excercises i can do to make this accomplished like in what rep range as well like 8-12 or what

 

[WalkingBeast]

You cant get all three results at once tight,tone and bigger not unless your on some good drugs maybe Id suggest choosing one goal first. If you feel you need more size on your arms then concentrate on hypertrophy first, then once youve reached that size you can focus on toning and tightening. I think anywhere from 5 to 15 reps is good for arm size. I like to mix up the rep scheme for each set personally. Just get alot of blood in the muscle and go to failure short rest between sets and find a way to get sore the next day IMO. As far as cutting and tone Id say stick with 12-15 reps diet get alot of sun and cardio 5 times a week. Hope that helps

 

[phatman42]

making arms bigger:

Squats and Deadlift!!
Worked for me

 

[psychedout]

After some experimenting, I have found what works best for me --2 free wieght exercises followed by a cable exercise and no machines. Some people may not like cables either, but the emphasize the negative part of a rep differently and in a good way IMO.

A sample routine would be:

Narrow Grip bench 4 sets
Skull Crushers 3 sets
Rope Pushdowns 3 sets

Barbell curls (EZ bar or straight bar, whatever you like) 4 sets
DB curls (on an incline if you see fit) 3 sets
Two-arm cable curls 3 sets

My arms grow best with 7-8 reps. So expirement and find what reps are best for you.

As for being bigger and tighter and toned all at the same time... well it takes time -- bulk, cut, bulk, cut, bulk, cut....etc.

 

[gmanlax7]

lots of dips i swear

real deep and real good lockout