Routine specializing in arms

[BEAST420]

I wanna get on a new workout regimen that focus on arm growth specifically. Does anyone have any suggestions?

 

[themondtster]

Use Google. Look at Jim Stoppani and Charles Poliquin. Both have programs that are supposed to be great. I imagine there are others.

 

[notjake11]

You are far more likely to get answers to these types of questions if you post them in the right section of the forum. Scroll down on the main page and their is a section specifically for weight training.

 

[joeblow12345]

Any program that specializes in arm growth is a waste IMO. Big arms are a byproduct of doing heavy compound moves over time. The greatest increase in arm size comes from doing heavy pulling and pushing moves. The isolation moves do very little to grow the arms and IMO should only be used to finish off your arms after the compound lifts are done. I see guys with small arms doing curls all the time but their arms never grow. They spend too much time doing curls and kickbacks, and not enough doing rows or dips. Focus on building the big lifts and size will come. I bet that when you can do 10 pull ups, and dips with 100 lbs strapped to your waist your arms will be bigger. I guarantee it.


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[MattJS]

joeblow hit the nail on the head, the quickest way to get bigger arms is to get bigger, the quickest way to get bigger is heavy compound lifts over time...

 

[Gorilla-Pharma]

Agree with the heavy compound lifts as well.

 

[BEAST420]

that is what i have been doing. For over two months i have been doing, push, pull, legs, and i have gained weight and size no question. I wanted to switch it up a bit, but i guess not?? fuck, im gettin ready to go to the gym and have no clue what to workout :/ ... No one got advice on how break downs or anything?? i just wanna switch it up a bit.

 

[goin on 4T]

2 months?
Slow down bro, we have been working out for years. Some of us decades. This stuff doesn't happen overnight.
How is your diet?

 

[tnez25]

I recommend starting with light strict straight bar cable curls to get blood flowing about 15- 20 reps squeeze at the top ,,

Hammer curls 3 sets
12 reps
10 reps
8 reps move up ten pounds every set (pyramid)

Ez curl bar ,,,I do 2 sets wide grip and to sets close grip really strict and slow..about 12- 15 reps

Inside hammer curls ( instead of side hammer do hammer like your jackin off ,,LOL. Serious but u don't have to go heavy just squeeze at top... This will blow out bi' s width...
3 sets of 12

Alternating curls
3 sets
12,10,8 raising weight every set (pyramid)

Finish with cable rope hammer curls
3 sets
15 - 20 strict reps squeeze at top

By the time your done u won't be able to put your shirt back on!!!!



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[BEAST420]

I said 2 months with that paticular breakdown. Iv been working out for years bro.. my diet is straight. i dont like going more then 2-3 months without changing up my breakdown bc i feel like my muscles get used to the same workouts. Any way, Tnez, that looks good but seems like a lot for one workout lol. bis are small muscle group, and to me that seems like overkill. Maybe all that minus the cabels

 

[BEAST420]

As of now ima do push, pull , legs, with 2 days off per week. However, i would love to switch this up, so all advice is more then welcome.

 

[goin on 4T]

I said 2 months with that paticular breakdown. Iv been working out for years bro.. my diet is straight. i dont like going more then 2-3 months without changing up my breakdown bc i feel like my muscles get used to the same workouts. Any way, Tnez, that looks good but seems like a lot for one workout lol. bis are small muscle group, and to me that seems like overkill. Maybe all that minus the cabels

Thanks for the clarification. LOL at 2 months.
I agree with always switching it up.
I like TNEZ workout. I don't believe in overtraining, its more like undereating.

 

[tnez25]

I believe in heavy lifting with a mixture of volume with lighter weight ,,,blood flow expanding those cells and fibers ,,,I myself love this workout ,,,,I roll around with 18" bi's ,,,,5'7" 200 # if you wanna get big lift big , eat big,,,, I always start light warm up move up to heavy heavy weight ,,then finish with lighter more rep, strict movements on every body part,,, you can almost feel muscle fibers tear and grow....

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[Lighter Fighter]

Direct arm work is MUST in order to maximize your arm growth, my arms are my best bodypart, and i train them with very heavy weight and, lighter weight higher reps and sets at the end for pumps. i know plenty of guys who are strong in big 3 but they have tiny 14" arms.
im tierd of these you have to squat or deadlift heavy to get big arms, squatting dont work your fuking arms same with deadlift. High volume arm workouts are the best in gaining size.
preacher curls are the best bicep exercise, emg study showed preacher curl worked the bicep muscle the most.
and for tricep i think they showed pushdowns to be most effective, i dont quite remember.

 

[BEAST420]

Thank you for all the adivce, so would push pull legs be a good base? i can do compound lifts followed by iso arm movements after the compounds? i also usally always go extreamly light when working iso arms. i always just thought that was better, but you say go heavy on arms?

 

[joeblow12345]

Thank you for all the adivce, so would push pull legs be a good base? i can do compound lifts followed by iso arm movements after the compounds? i also usally always go extreamly light when working iso arms. i always just thought that was better, but you say go heavy on arms?

I highly recommend a push, pull, legs split. I feel this is a solid program for size and doing arms at the end of your training is a great approach. For arms go as heavy as you can with solid form. Never swing your body or arms when doing curls. Contract and stretch the muscle on every rep and make sure to focus on squeezing the bicep during the contraction. The curl is not a strength movement it's all about technique. And dont get discouraged in your journey. The biggest difference between beginners and advanced guys is time and dedication. Gaining mass and strength takes years and years. Stay focused and good things will come in time. Nothing worth having ever comes easy. Good luck.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

 

[BrickWallBruce]

just devote a day to biceps and triceps