Help Me Get My Arms BIG!

[DeathClutch]

i Need your Help Guys!! Proffesional Help!!!

My Bi's and Tri's are really not up to par with the rest... My bicep is a BIG muscle but i dont have a BIG ball! in fact they are a little small!

Can i get some feedback from everyone on some excercises that will increase muscle size?

Here is what i currently go when i train arms...

Bi
Preacher curl / Bench-No-Bench
Hammer curl / Dumbell Curl
isolated Dumbell curl
21's some time using the machine

Tri
Pushdown on the machine
push down rope
skull crushers SOMETIMES

forearm
hand curls standing behind the back

i usually train arms 1 or 2x per week ... depending on the week...

thanks for all the help

Mike

[L3]

eat more

[LIVEHARD]

say 100000 X

ARM GET BIG ARM GET BIG

JK'ing LOL:laugh

[Houstonbc]

barbell curls, dumbell curls, close grip bench, skull crushers and eat eat eat your arms will grow if the rest of you is growing

[AlladdinSane]

eat more

:)

[rated_rko]

i have the same problem..i stuck with 17inch arms....:( they are my most lagging area but i just go in and kill them and hope for the best...but yeah eat eat eat dude

[gsxr750]

Close grip bench

[St]

I'm in a good mood right now,so here is what people have told me over the Many year,So this is no Game,your doing it all wrong blah.
Your doing it wrong,
Your doing it all wrong,people like to say this a work as well,maybe they bring there stupid job remarks to the Gym haha.
BTW if you look in the sky Tonight people you can see Shooting Stars,so you can't have any city light,or else you can't see them haha.
So please don't ask me how to get big i have Superior Genetic,means Superior Results.

[the-vanilla-gorilla]

I'm in a good mood right now,so here is what people have told me over the Many year,So this is no Game,your doing it all wrong blah.
Your doing it wrong,
Your doing it all wrong,people like to say this a work as well,maybe they bring there stupid job remarks to the Gym haha.
BTW if you look in the sky Tonight people you can see Shooting Stars,so you can't have any city light,or else you can't see them haha.
So please don't ask me how to get big i have Superior Genetic,means Superior Results.

lol



TVG

[DeathClutch]

I'm in a good mood right now,so here is what people have told me over the Many year,So this is no Game,your doing it all wrong blah.
Your doing it wrong,
Your doing it all wrong,people like to say this a work as well,maybe they bring there stupid job remarks to the Gym haha.
BTW if you look in the sky Tonight people you can see Shooting Stars,so you can't have any city light,or else you can't see them haha.
So please don't ask me how to get big i have Superior Genetic,means Superior Results.

I don't get it ... Is that supposed to be some sort of cryptographic secret message from the masons?

[DeathClutch]

Close grip bench

i will go for the close grip bench!

Thanks for all the feedback i will continue to eat and would it be better to train 2-3x per week the arm muscles?

or should i stick with the standard 1x week to allow rest? When im training i get pumped but i dont even feel hurt anymore! Unless i do a new exercise that trains a muscle that i never worked out before!! :S

:bch

[theboss]

i read a long time ago you have to add about 10 pounds of body weight (muscle) to hopefully get 1" on your arms......

work triceps more (there are more muscles there than biceps)...close grip bench, reverse grip bench, seated french press..........heavy weights & EAT MORE !!!

pushdowns will not build you big muscles! you have alot to learn grasshopper

[waderow]

Close grip bench

this

[Andre]

My 2 cents... stop doing bi/tris in the same workout... do tris after your back workout and bis after your chest workout... focus on unilateral excersises (one arm at a time), forget about the amount of weight you are using and focus on strict form and full ROM...

And eat more :)

[ironwill]

Try and hit them from many angles bro, after you eat more of course....lol...
Personally i find good results from lower volume and heavy weight for arms...do 3 exercises for tris, and bis, 1 compound heavy movement per bodypart, with 2-3 warmuops, then a heavy drop set, after 6 weeks switch it up again for a few weeks......A lot of it is just genetics, you are predisposed to what mom and pop gave you...you cant change shape really, just enhance and define what you already have...
go real heavy on back days and chest and shoulder days as well, it helps...
i do bis and tris on different days as well....
back tris, and chest bis for me, sometimes i switch it up...depending on my workload etc..

[Ritch]

My 2 cents... stop doing bi/tris in the same workout... do tris after your back workout and bis after your chest workout... focus on unilateral excersises (one arm at a time), forget about the amount of weight you are using and focus on strict form and full ROM...

And eat more :)

Have to disagree here. Back should be trained by itself. No way can you put the effort needed to train tri`s after back. Bi`s after chest is alright, all depending on what the rest of the split looks like...

[Andre]

Like I said... it was my 2 cents... just as an FYI, I got this idea after training with a former IFBB pro for 6 months... it worked for me as my arms grew over an inch in that period... my arms are roughly 3 times my wrist size at single digit bf %...

[Ritch]

Like I said... it was my 2 cents... just as an FYI, I got this idea after training with a former IFBB pro for 6 months... it worked for me as my arms grew over an inch in that period... my arms are roughly 3 times my wrist size at single digit bf %...

Hey, I`m not slamming ya! Just giving my feedback as well based on what works for me... I`m not saying it`s bad to take advice from pro`s as I`m sure we can all learn something from them, but don`t most of them have great genetics and pretty much respond to almost anything? Sure some have bodyparts they will struggle with, but I`d almost rather take advice from a regular dude who has regular genetics and grew. But hey, with training you never know what will work and encourage people to try stuff...

[ironwill]

Have to disagree here. Back should be trained by itself. No way can you put the effort needed to train tri`s after back. Bi`s after chest is alright, all depending on what the rest of the split looks like...
I disagree with you...lol...back tris work well trained together...many people do it.....Maybe you need more endurance bro....lol:flagC
BUT, i have to switch it up every few weeks to keep them growing....or not shrinking...:)

[LIVEHARD]

My 2 cents... stop doing bi/tris in the same workout... do tris after your back workout and bis after your chest workout... focus on unilateral excesses (one arm at a time), forget about the amount of weight you are using and focus on strict form and full ROM...

And eat more :)

Agreed BUT change is good

Try chest tri / chest bi / arms alone tris am bi's pm

back bi / back triceps / shoulders tri shoulders bi

see what works for you

as Andre said strict its about arms not core and lower back don't swing

then if no of that works try

MY ARMS GET BIG MY ARMS GET BIG 10000X LOL

A TRICK WHEN SAYING THIS SQUEEZE YOUR NUTS SO YOUR VOICE IS MORE FEMININE SOUNDING

JK"ing BRO GOOD LUCK

[Andre]

Training phylosophies are like talking about relegion... there is no right or wrong... it's just a question of what people believe in :)

The IFBB pro I trained with is a women that has bigger guns than 99.9% of the guys I know ;)

[St]

You want big arms,just go with Pump& Pose.;)

[LIVEHARD]

Training phylosophies are like talking about relegion... there is no right or wrong... it's just a question of what people believe in :)

The IFBB pro I trained with is a women that has bigger guns than 99.9% of the guys I know ;)

BIGGER CLIT TOO LOL :hit

[Andre]

BIGGER CLIT TOO LOL :hit

I didn't go there :laugh

[LIVEHARD]

I didn't go there :laugh

To Bad more for me

I wonder if they sound like a rubber band or a old guitar string

BOInGGGG

With a little sspplattt at the end

[Ritch]

I disagree with you...lol...back tris work well trained together...many people do it.....Maybe you need more endurance bro....lol:flagC
BUT, i have to switch it up every few weeks to keep them growing....or not shrinking...:)

More endurance you say? Yeah, my endurance sucks, big time. That`s why I even split my back in 2 workouts in the week. One for width, the other for thickness. I just find starting with either doing say 3 movements makes the other 3 movements suffer in performance. I know lot`s of peple train back with tri`s however, and that`s fine I guess if it works for them...

P.s. My endurance sucks. Just going up a few stair levels tires my out, ha!

[L3]

P.s. My endurance sucks. Just going up a few stair levels tires my out, ha!

throw some eq up in that bitch :D

[jmonkey]

This guys knows what he's talking about;
http://www.youtube.com/watch?v=sj3De6s3ZjQ

[Ritch]

throw some eq up in that bitch :D

I`ve been on eq for about 13 weeks now! Just bumped the dose up to 600mg last week and have about 4 weeks of eq left to run. I guess I`m just a lazy guy...

[DeathClutch]

This guys knows what he's talking about;
http://www.youtube.com/watch?v=sj3De6s3ZjQ

This guy is hilarious... His arms are not even nice!!! Man this is the PRIME example of why needles are sooo dangerous and not cause of what your injecting into yourself! How easy it is to get an infection and get F*ed up!

What he sais at the end is prety funny ... Your in the gym and they got your money and there some guy in bed with your ex wife!!! LOLOL the guy next to you asking you if your gonna eat the bowl of corn ... LOL

He screwed himself!!! Using dirty needles!! CMOOOOOOOOON!

[tiramisu]

I regularily see guys at the gym who are nothing but arm and pecs. No legs, No backs.
Without regard to the fact that I think they look funny it suggests to me that specialization routines work and arm (or any muscle for that matter) is not limited by your overall body mass.

That said I didn't do any direct arm work for a year (starting strength program) and found that back and chest work gave me consistent and proportional growth in my arms through that period.

I've recentlly started with a DC template that does have direct arm work and I am certainly noticing fairly quick strength and muscle density improvements in the arms.

....

I think the original reply of "you're doing it wrong" was the best advice so far.
If you aren't growing change what you are doing. Volume, escalating density, dc, 5x5, fst. Find what works and use it till it stops working then do something else.

[devo09]

I think the main thing is to focus on getting STRONGER in arm movements. Don't focus on irrelevant things like the "pump" or "squeeze". Track your workouts and make it a focus to progressively overload your arms by adding more weight and/or more reps to your exercises.

[LIVEHARD]

vacuum pump !!!
sorry you said arms I forgot

[declan]

vacuum pump !!!
sorry you said arms I forgot

Hell yeah!!!! LMAO!

[O-Train]

This thread got really long. Like others have said you will see the most gains by improving the triceps. Close Grip Bench, your hand grip should be as wide as your elbows and drag your arms along your sides during the eccentric. Skull crushers, rolling tricep extensions with bars and dumbells, dips done straight up and down (not bent forward). The way I like to do things is just kill a bodypart. If you are going to use an exercise like a pressdown save it till last and go to failure. Keep rest periods really really short, and the volume low. Then come the extreme stretches till it gets real uncomfortable.

The idea that you need to use several exercises for triceps or biceps doesn't make any rational sense to me. Rotate the exercises but IMO there is no need for more than one exercise to be done in any one training session. More is not always better, it just becomes diluted. This is my opinion but if someone is using 8,10,12 working sets for biceps or triceps: 1. They arn't working hard enough 2. They are wasting a whole lot of time. I realize this is how almost everyone trains and I have also but my opinions have changed over time.

[Ritch]

^^^ I`m a low volume guy myself, usually go for 6 sets, but different exercises if a good idea in my book as I learned from P.O.F. position of flexion book. Basically you pick an exercise that recrutes maximum muslce fibers like a close grip bench, then a stretching movement, like overhead dumbell press, then finish it with a movement where you hold peak contration for a second or so in the fully contracted position. You attack the muscles from different angles... In DC training this is not really taken into consideration.

I`m not shitting on DC training as I think it`s better than your typical high volume training. One thing somebody needs I find to pull of DC training is the ability to really nail that one set. Which means you better be very focused, and not miss your shot. Something a beginner is not capable of and needs more sets because they still have damage they can induce on the muscle.

[DeathClutch]

vacuum pump !!!
sorry you said arms I forgot

Shop Vac?

lol

[DeathClutch]

Thanks for all the advice!

I need to sit and rethink my whole workout really... There are soo many different Exercises and different ways of doing them! its hard to figure out sometimes what is right for one!

Merci

[LIVEHARD]

Shop Vac?

lol

No One of those BOOTY SHRTS GIRLS

WHATS next ?? do we have to come train arms for you too ???


:bch :ne

[VIPpits]

I found kick backs helped with my tri's and as for bi's just go as heavy as you can handle!

[cog]

I think the main thing is to focus on getting STRONGER in arm movements. Don't focus on irrelevant things like the "pump" or "squeeze". Track your workouts and make it a focus to progressively overload your arms by adding more weight and/or more reps to your exercises.

Anybody remember what happened when Joe Weider got a hold of Bertil Fox?

[GYMBRAT]

I've always just switched up my days and programs often and have always lifted as heavy as weight as I could for low, and sometimes higher reps...it for me has "seemed to work", though I haven't really been able to push my arms past the 19.5"ish size for a number of mths now! (Genetics)

[Ritch]

though I haven't really been able to push my arms past the 19.5"ish size for a number of mths now! (Genetics)

Shit! Those are still some big arms. Only 19.5 inch arms, lol...

[GYMBRAT]

Shit! Those are still some big arms. Only 19.5 inch arms, lol...

hey thanks Ritch, I'm not exactly "shredded" at the moment neither though lol
and that is also after killing them in the gym and pumped :hu

[devo09]

the squeeze is very relevant!!!!!! quality not quantity!!!

lol, nope....the "squeeze" isn't important in terms of muscular overload


...disgregarding drugs, if your not gradually getting stronger..your not growing

[RagingRandy]

Mr.O told me that dutch rudders worked best. He was willing to demonstrate but I did not have time. Maybe he can help you. PM him.

[C-money]

For arms youre gonna have to figure out what works for YOU! I find light weight and pump style workouts are best for my bis.... but my tris respond way better to heavier stimulus like close grip bench and heavy ass dips....

*edit* LMAO at the dutch rudder comment!!^^^

[natenator]

It may have already been said but I find eating generally works well at getting muscles bigger ;)

[C-money]

It may have already been said but I find eating generally works well at getting muscles bigger ;)

Meh.... i tried that a few times..... eating is highly overrated, its all about the drugs!:D

[GYMBRAT]

I have to disagree! bwaaaahaha j/k

[Big D]

theres no tricks, size = strengh.

[Andre]

theres no tricks, size = strengh.

True... but there different ways to determine strength... look at olympic weight lifters... pound for pound strongest athletes in the world... however, they don't have the physique of a body builder (99% of the time)...

I believe in volume compared to low reps and throwing around a ton of weight... My 2 cents :)

[natenator]

theres no tricks, size = strengh.
disagree.

size != strength

[AlladdinSane]

...ridiculous thread.

"10-12", "peak contraction", "super-slow-mo training", "high volume", "low volume", etc.

Lift some heavy shit. Eat a lot. There you go.

50 bucks says the OP weighs in @ less than 180 if he's an average height... (no disrespect intended, Clutch)

[AlladdinSane]

Wow. That's not what I said.

[GYMBRAT]

:popc:D

[AlladdinSane]

:popc:D

LOL!

Are you still thinkin' of droppin' in at some point, man?

[devo09]

exactly.......strength training is so very different than bodybuilding......i knew a guy who was a fabulous deadlifter......465 @ 150......kid had a great deadlift......no size whatsoever.......another guy from our gym......excellent bencher.......455 @ 180......no size to him at all......very strong though.

Hypertophy comes from consistent training.....using enough weight to stimulate growth.....but still allowing higher reps....ie......9-10-11-12 reps.


in my humble opinion.......medium range reps.....10-12......and moderately heavy weights are best for growth.......some people may not agree but bbing and powerlifting are seperate workouts all together. my .02

ummm..nobody said ANYTHING about strength training. But you still need to progressively overload a muscle with weight. That means getting STRONGER, but in ALL rep ranges (especially 6-10)

[GYMBRAT]

LOL!

Are you still thinkin' of droppin' in at some point, man?

Think I'll just take ringside for this one ;) LOL

[canadianmuscle0803]

most people train arms with too high of reps and way too light, treat it like any other muscle. go heavy and low reps.. ull grow.

[devo09]

yeah.....but as you age.....you must focus more on feeling what you are doing and stop worrying about more weight.......feeling the muscle work becomes more important. I have been to venice gold's......there is a definite focus on squeezing and contracting out there......just talking from a bodybuilding perspective. Just my 2 cents. Sorry if I came across as abrasive!
yeah.....venice golds eh? Ya know, Steroids can cause growth WITHOUT even training. Just cause some big guy has big arms and uses light weights doesn't mean it is effective

[Seth]

You don't have to lift heavy as per absolute weights, you have to lift heavy for your strength level

[devo09]

high reps.....low reps......whatever your body responds to......we all react differently to training.......i am a proponent of feeling a movement over just lifting sheer heavy weight. just my point of view though!

If you can't "feel" the weight when your doing an exercise then you're going TOO heavy and your not lifting with a tempo suitable for hypertrophy (you need to make sure your still controlling the negative)

SOOO, do you think if your using the SAME weight for an exercise with the SAME lifting tempo....one year later, do you think that your muscle is going to have grown?

My main point is that you need to progressively increase the muscular overload, which is done by increasing the intensity (weight), training volume, or training frequency