Help me get big arms!

[ch3mical]

I've been working out for over a year now, and have received small mass gains during this time. Most of the mass gains have been on my legs and chest. My arms haven't really increased much in size, and it has always been my goal to have big arms.

Here is my current work out:

Monday (Legs/Triceps)
- High-Bar Back Squats (3 x 6,5,4)
- Lying Dumb Bell extensions (3 x 10,10,10)
- Forward Bar-Bell Lunge (2 x 16,16)
- Tricep Cable Push Downs (2 x 14,14)
- Tricep Behind DB Behind neck extensions (2 x 10,10)
- 50 Air Squats as fast as possible.

Wednesday (Biceps/Shoulders)
- Alternating DB Shoulder Press (3 x 8,8,8)
- Incline DB Bicep Curls (3 x 8,8,8)
- Bar-bell shoulder push press (2 x 10,10)
- Alternating DB supination curls (2 x 8,8)
- Seated Bent-Over Flys (2 x 16,16)
- Preacher Curl (3 x 8,8,8)

Friday (Chest/Back)
- Alternating DB Incline Press (3 x 8,8,8)
- Wide Grip Pull-Ups (3 x 10,10,10)
- Bench Press (3 x 8,6,5)
- Chin Ups (1 x As many reps as possible)
- High Low Pushups (3 x 14)
- DB Row (3 x 8,6,5)

All exercise sets are alternated with the next one (eg. 1 set of squats, then 1 set of DB extensions, then back to squats, etc). During my off days I do 30 min of HIIT cardio.

I'm 25, 6'1 and 195 lbs. My body fat is around 14% at the moment, and I try to get around 3000 cals per day. It is very tough for me to get more than 3000 and I depend on a shake or 2 to reach this amount. I'm taking creatine, protein powder and multi vitamins. I tried an OTC test booster for a few months, but it didn't really seem to do much.

Again, my goal is to get big ass arms, so please critique my workout and offer advice on how I can better achieve this. Thanks!

[Praetorian]

Ok first off I would suggest training 4-5 days per week but if you are only able to do three than do a push-pull-legs routine and stick to the basics.
1. STOP circuit training, super sets, giant sets etc they are useless for muscle growth!
2. Do straight sets with basic movements and heavy weight with good form...ie bench presses, squats, deadlifts, barbell rows, shoulder press with barbell, barbell curls, close grip bench presses, dips, leg presses,
3. Prioritize training because you have limited time...throw out exercises that dont build any significant mass...ie lunges, air squats useless, pushups, etc
4. 3000 calories = remaining small...if you want to grow youll need to get out of your comfort zone and start to eat....5000cals min
5. Get rid of useless supps, ie test booster....creatine and protein powder along with food are the most important things
6. Stop doing cardio...you are not eating near enough food and yet are burning much of it with cardio...how do you expect to grow?

P

[ch3mical]

Ok first off I would suggest training 4-5 days per week but if you are only able to do three than do a push-pull-legs routine and stick to the basics.
1. STOP circuit training, super sets, giant sets etc they are useless for muscle growth!
2. Do straight sets with basic movements and heavy weight with good form...ie bench presses, squats, deadlifts, barbell rows, shoulder press with barbell, barbell curls, close grip bench presses, dips, leg presses,
3. Prioritize training because you have limited time...throw out exercises that dont build any significant mass...ie lunges, air squats useless, pushups, etc
4. 3000 calories = remaining small...if you want to grow youll need to get out of your comfort zone and start to eat....5000cals min
5. Get rid of useless supps, ie test booster....creatine and protein powder along with food are the most important things
6. Stop doing cardio...you are not eating near enough food and yet are burning much of it with cardio...how do you expect to grow?

P

What types of Reps/Sets do you recommend for exercises and how much rest in between? Are you able to alter my current routine to something that would be more suited towards gaining muscle mass?

I do cardio because I still have 14% body fat that I want to get lower. I'm trying to gain lean muscle mass, but I guess that's pretty tough to do?

Also getting 3000 cals a day alone is tough as hell for me. I usually eat a big breakfast, left over dinner for lunch and a big dinner with snacks/shakes in between. This only gets me between 3k-3.5k. Any tips on easy ways that I can get more in me?

[Praetorian]

What types of Reps/Sets do you recommend for exercises and how much rest in between? Are you able to alter my current routine to something that would be more suited towards gaining muscle mass?

I do cardio because I still have 14% body fat that I want to get lower. I'm trying to gain lean muscle mass, but I guess that's pretty tough to do?

Also getting 3000 cals a day alone is tough as hell for me. I usually eat a big breakfast, left over dinner for lunch and a big dinner with snacks/shakes in between. This only gets me between 3k-3.5k. Any tips on easy ways that I can get more in me?


Large muscle groups 4 exercises 3 working sets each smaller muscles 3 exercises 3 sets each not including warm ups...1st set 3-5 reps, 2nd set 5-7 reps, 3rd set 8-10 reps...drop 10% weight with each set
Ideal training would be 4-5 days per week with 2-3 days off...never train more than 3 days in a row without a rest day. You need to push your strength higher on the big lifts...learn how to squat, dead, and bench correctly and get up to some decent numbers...you wont gain muscle lifting light weight.
Cardio burns calories...your wasting your time trying to burn calories while attempting to gain muscle....either you lean out or you gain mass..one or the either...you need to choose.
You need to eat 6 meals per day minimum....that means adding shakes to your day....three large whole food meals and three shake...very easy!!!
Whole milk, protein powder, peanut butter, olive oil...dense calories. Each shake can be 1000cal thats 6000 total with your food.

[ch3mical]

Large muscle groups 4 exercises 3 working sets each smaller muscles 3 exercises 3 sets each not including warm ups...1st set 3-5 reps, 2nd set 5-7 reps, 3rd set 8-10 reps...drop 10% weight with each set
Ideal training would be 4-5 days per week with 2-3 days off...never train more than 3 days in a row without a rest day. You need to push your strength higher on the big lifts...learn how to squat, dead, and bench correctly and get up to some decent numbers...you wont gain muscle lifting light weight.
Cardio burns calories...your wasting your time trying to burn calories while attempting to gain muscle....either you lean out or you gain mass..one or the either...you need to choose.
You need to eat 6 meals per day minimum....that means adding shakes to your day....three large whole food meals and three shake...very easy!!!
Whole milk, protein powder, peanut butter, olive oil...dense calories. Each shake can be 1000cal thats 6000 total with your food.

Thanks for the advice!

Just curious, I was told that doing 3 sets per exercise starting high reps lower weight and then doing low reps with really heavy weight for last set was the best for building muscle. eg 8x115lb, 6x125lb, 5x135lb. Your technique seems to be the complete opposite of this?

I can work out Monday, Tuesday, Thursday, Friday if that works? How much Peanut Butter and Olive oil do you put in your shakes? Can I substitute Olive for Flax Seed Oil? If not, what type of Olive Oil, extra virgin?

Thanks again dude.

[Canborn]

I agree with Praetorian maybe not with everything but defiantly eat more lift heavy and stick to the basic mass builders like bench squat barbell curls etc... If you feel like you are gaining too much fat compared to muscle do some light cardio. 20 30 min on your off days. My mass building routine is day on day off 2 muscle groups 3 work outs per muscle group . Over training is your enemy.

[Praetorian]

Thanks for the advice!

Just curious, I was told that doing 3 sets per exercise starting high reps lower weight and then doing low reps with really heavy weight for last set was the best for building muscle. eg 8x115lb, 6x125lb, 5x135lb. Your technique seems to be the complete opposite of this?

I can work out Monday, Tuesday, Thursday, Friday if that works? How much Peanut Butter and Olive oil do you put in your shakes? Can I substitute Olive for Flax Seed Oil? If not, what type of Olive Oil, extra virgin?

Thanks again dude.

Your weight training system drains your strength and by the time you get to your heaviest and most important set you are tired...not good. You need to warm up to your heaviest weights and be warm but fresh to do your first set at 3-5 reps, drop 10% do 5-7 reps and drop 10% again and do 8-10 reps. Warm ups should never be to failure nor too taxing. They prepare the body and the mind for heavy weights.

Example bench press for someone who's 3-5rep max is 315lbs

warm up 135 for 10
warm up 185 for 6
warm up 225 for 4
warm up 275 for 2
1st heavy set 315 for 3-5
2nd set 275 for 5-7
3rd set 225 for 8-10

Mon-tues-thurs-fri is fine...try chest, back, shoulders+arms, legs

2 Tbsp peanut butter, 1 to 1.5 Tbsp extra virgin olive oil...use extra virin olive oil in place of flax oil

P

[ch3mical]

Great advice guys! I really appreciate you taking the time to answer my questions.

As for my last request, would you be able to either create a 4 day plan for me that will best suit my goals or alter my existing one? My goal is to really increase my arm size while getting nice gains everywhere else.

[Praetorian]

Check out my website bodyathletica.com we put together all kinds of programs for our clients...from lean mass gaining to fat loss to contest prep...I would suggest the lean mass program.
P

[ch3mical]

Check out my website bodyathletica.com we put together all kinds of programs for our clients...from lean mass gaining to fat loss to contest prep...I would suggest the lean mass program.
P

Sorry but I really have no interest in spending $400 for someone in a remote location to make a "plan" for me. I appreciate the help though.

[natenator]

Sorry but I really have no interest in spending $400 for someone in a remote location to make a "plan" for me. I appreciate the help though.

I'm willing to bet in a year from now you won't look much different than you do now.

I've worked with P and he's super awesome. You do weekly pics and he makes adjustments based on those pics to keep you growing or dropping (if dieting).

[natenator]

Great advice guys! I really appreciate you taking the time to answer my questions.

As for my last request, would you be able to either create a 4 day plan for me that will best suit my goals or alter my existing one? My goal is to really increase my arm size while getting nice gains everywhere else.
Why do you care so much about arm size? You wanna look like a goofy retard with chicken legs whose afraid to wear shorts? You want big arms because you think chicks like big arms. At least be man enough to admit you're working out for someone other than yourself

[MuSuLPhReAk]

Why do you care so much about arm size? You wanna look like a goofy retard with chicken legs whose afraid to wear shorts? You want big arms because you think chicks like big arms. At least be man enough to admit you're working out for someone other than yourself

I think the majority of guys in a gym are there to look better so girls will notice them more. The regular girls notice biceps, chest and abs. Never heard a girl say can I touch your quad sweep or wow, you're lats are so big. What a great v-taper :D

[ch3mical]

Why do you care so much about arm size? You wanna look like a goofy retard with chicken legs whose afraid to wear shorts? You want big arms because you think chicks like big arms. At least be man enough to admit you're working out for someone other than yourself

Are you ****ing kidding me? Did you not read my original post? I have been getting great gains on my legs and chest, which is why I need to balance my arms now. Do yourself a favor and either learn to read and comprehend what was written or read an entire thread before making yourself look like a retard.

I'm not doing this for women, I'm a married man. I'm doing this for myself and to better my own life.

[natenator]

Are you ****ing kidding me? Did you not read my original post? I have been getting great gains on my legs and chest, which is why I need to balance my arms now. Do yourself a favor and either learn to read and comprehend what was written or read an entire thread before making yourself look like a retard.

I'm not doing this for women, I'm a married man. I'm doing this for myself and to better my own life.

I read the thread and what I read was you scooping up free advice and when P suggested taking a look at his website for a lean mass program to help you get where you want to be faster than you are now you got snippy and somewhat insulting.

Sorry for thinking you had different intentions but I still contend you won't be as far ahead in a year from now on your own than with the guidance of someone like P who has helped hundred of people in the pursuit of their goals. Working with someone is great because they take the guess work out of it for you. Just because someone is remote doesn't mean they aren't any good in fact in this game the ,majority of us who choose to work with people do so remotely. Most of the top bodybuilders in the world remotely work with "guru's"

Work with someone or not, keep eating hard and stick to basic compound movements like P initially suggested and you'll grow.

[natenator]

I think the majority of guys in a gym are there to look better so girls will notice them more. The regular girls notice biceps, chest and abs. Never heard a girl say can I touch your quad sweep or wow, you're lats are so big. What a great v-taper :D
Lol no doubt the Majority of guys workout to be more noticeable to women and generally these are the same guys that don't stick with it for the long haul but instead bounce back and forth to suit their need for attention when they end up back on the market :D

[warlock]

Sorry but I really have no interest in spending $400 for someone in a remote location to make a "plan" for me. I appreciate the help though.

Dude, that was disrespectful.

Read teh stuff that you write 2X before pressing send!

[jack_krauser]

Dude, that was disrespectful.

Read teh stuff that you write 2X before pressing send!

x2

[Praetorian]

Sorry but I really have no interest in spending $400 for someone in a remote location to make a "plan" for me. I appreciate the help though.

I have provided you with all kinds of free advice that will assist in what you are looking to do. However most people tale little heed of free advice because it is just that...free...they never paid for it so they do not value it as much as something that they would purchase. This is one reason why I do not create programs for anyone for free...they are not valued period. The main reason however is that this is my business and it is that intellectual property that has been gained over 25 years of experience, education, training etc that makes my business valuable and is the source of revenue. I find it very interesting that so many people have no issue asking for free advice on training, nutrition, or creating a program for them for free...would these same people be asking an accountant for fee financial advice and to do their taxes for free? how about their chiro...why not perform their sessions for free?
I have spent the last few years on CBB providing free advice on my Q&A and now my Forum and I enjoy helping as many people as possible...but when it comes down to creating a program for a specific person with a specific goal you are now into the consulting arena and that is billable just like any consultant whether it be engineering, personal training, medical etc
As for a remote location...that is irrelevant...we work with people all over the world...from Canada, to the USA to South America...if you have access to a PC and a digital camera you can make goal a reality with our assistance...it comes down to whether or not you are willing to put in the effort.
P

[west]

Thanks P for the valuable info, your a great guy to share this with us and I appreciate it

[ch3mical]

Sorry, I did not mean to disrespect you. My point is that there are tons of big body building forums out there with senior members willing to help and create plans for their members for free. I chose CBB, because I am Canadian and thought it would help when it came to purchasing supplements and what-not. I did not expect someone to share great advice and then all of a sudden cut it off and ask me to "pay to continue". My point about you not being local is that you are priced as much as a local personal trainer, who would be more hands on with a person. Pictures can be very inaccurate when trying to compare results, especially with lighting changes. Again, no disrespect to you, I am sure your plans are fantastic, but unfortunately I just can't justify payin that much at this point.

[natenator]

A couple things:

Your local trainer won't come close to comparing to someone like P. In fact I think P charges way to little. Additionally, your not necessarily paying for a program per say. Your paying for the continuous improvement in that program- diet changes, training adjustments week over week to keep you progressing. Personal trainers in fitness clubs don't typically provide nutritional plans nor do they know much about growth specific training. You'll end up with a dokie cutter program designed for you and 500 other people. P is all about customization.

Next, as far a pics goes he's actually you can get a perfect assessment of progress from pics alone. I've done it as well as many on this board who have worked with trainers remotely. Most pro bodybuilders who work with people do so remotely and do it via pics and/skype video.

You really need to educate yourself because frankly you're coming across as quote ignorant about the process. At least do some learning before you bash a concept so you don't look like a complete retard.

That said, good luck with your goals!

Damn iPad typos! Lol

[Talo]

would these same people be asking an accountant for fee financial advice and to do their taxes for free? how about their chiro...why not perform their sessions for free?

I do , but I never get it :)

[Praetorian]

Sorry, I did not mean to disrespect you. My point is that there are tons of big body building forums out there with senior members willing to help and create plans for their members for free. I chose CBB, because I am Canadian and thought it would help when it came to purchasing supplements and what-not. I did not expect someone to share great advice and then all of a sudden cut it off and ask me to "pay to continue". My point about you not being local is that you are priced as much as a local personal trainer, who would be more hands on with a person. Pictures can be very inaccurate when trying to compare results, especially with lighting changes. Again, no disrespect to you, I am sure your plans are fantastic, but unfortunately I just can't justify payin that much at this point.

I tried to answer all of the questions you posted to the best of my ability...only when you asked for a specific program did i offer my billable services....again creating a program is consulting NOT answering questions.
When i work with a client whether its someone just looking to get into shape or a professional IFBB bodybuilder all variables are taken into account. One thing is for sure when preparing a Pro for a contest there is no room for error so for you to be worried about inaccuracy etc is unwarranted...my clients success drives my business and there is nothing more important than having them come into a show in the best shape of their lives or realize their goals that may have seemed at one point impossible. I have done this hundreds of times..it is not guess work, there are no ifs ands or buts....its down to a science and it works period.
Yes some senior members may create a cookie cutter program for you...good luck with that...oh and just because these members have been on the boards posting for some time does not mean they know or understand anything when it comes to training, nutrition, etc there are many geniuses out there but when reality hits and the 155lb senior member hiding behind a keyboard doesn't get you the results you want...don't be upset.
My prices are approx one third if not less then what most gurus charge for contest prep...but again purchasing a program is up to the client...it also makes them accountable for what they are talking about doing....so many choose not to purchase the program because they do not want this accountability. Again this is why I do not create programs for free...because people can quit and blame the program very easily and credibility is lost doing that.
Good luck.
P

[JMP]

I tried to answer all of the questions you posted to the best of my ability...only when you asked for a specific program did i offer my billable services....again creating a program is consulting NOT answering questions.
When i work with a client whether its someone just looking to get into shape or a professional IFBB bodybuilder all variables are taken into account. One thing is for sure when preparing a Pro for a contest there is no room for error so for you to be worried about inaccuracy etc is unwarranted...my clients success drives my business and there is nothing more important than having them come into a show in the best shape of their lives or realize their goals that may have seemed at one point impossible. I have done this hundreds of times..it is not guess work, there are no ifs ands or buts....its down to a science and it works period.
Yes some senior members may create a cookie cutter program for you...good luck with that...oh and just because these members have been on the boards posting for some time does not mean they know or understand anything when it comes to training, nutrition, etc there are many geniuses out there but when reality hits and the 155lb senior member hiding behind a keyboard doesn't get you the results you want...don't be upset.
My prices are approx one third if not less then what most gurus charge for contest prep...but again purchasing a program is up to the client...it also makes them accountable for what they are talking about doing....so many choose not to purchase the program because they do not want this accountability. Again this is why I do not create programs for free...because people can quit and blame the program very easily and credibility is lost doing that.
Good luck.
P

Very professional P , enough said .

[monkey]

Without going into much detail.. a few things I wanted to comment.

1) You have no clue what you are talking about when it comes to trainers/ consultants. Most local trainers out there don't know too much about diet or training and have no tangible knowledge or experience when it comes to bodybuilding. You've trained a year? After a year you know nothing.. absolutely nothing but think you know a lot. We've all been there and I can assure you that 80% of the people on this board wish they had hired a good trainer and learned the basics in their first 2-3 years...

2) You don't know anything about P.. because if you did, you'd know how incredibly valuable his knowledge and advice is. I am probably 200% more educated just by reading his free stuff. A lot of people that are bigger and stronger than you ever will be still ask P for programs. Look at Nate.. he is a beast and gladly pays him for his help... and that's because it's worth every penny.

3) I can bet my ass that you will spend the equivalent on fancy supplements and other bodybuilding related items .. or already have. Most likely, you will even consider purchasing roids for that amount.... but paying someone $400 to teach you bodybuilding appears crazy? Well.. let me tell you one thing.... learning how to build a body primarily consists of learning how to eat, how to train and also consists of avoiding all the newbie mistakes that all of us have made. These are all tools that P will teach you and tools that will stick with you for the rest of your life.

I have no affiliation with him and couldn't care less about you.. but my main point is that you know shit at this point (your training is all the evidence I need to say this) and that you must learn the bare basics now.. otherwise, you'll look back in three years and realize that you could have gained the same in 6 months if you knew what you are doing. your current gains are no measure because the body is new to it.. .. Paying something knowledgeable like P is probably the best investment you can make at this point if you are somewhat serious about lifting weights.

[dngerfield]

wow ch3mical.....there's a cool way to say something then there's a prick way to say something.....way to appreciate the great info he gave you there

[dngerfield]

lol.........i posted my last reply after reading page 1 thinking to myself why the fuc* hasn't anyone replied to this douche then i noticed page 2 and 3....lol good job guys

[YYZgeddylee]

Try this for 6 weeks:
1. Additional 12 whole eggs daily (not just the ****in whites)
2. Poliquin's Arms-Race
3. Breathing Squats.
4. No other bodyparts.
If that doesnt work, nothing will.

[warlock]

Sorry, I did not mean to disrespect you. My point is that there are tons of big body building forums out there with senior members willing to help and create plans for their members for free. I chose CBB, because I am Canadian and thought it would help when it came to purchasing supplements and what-not. I did not expect someone to share great advice and then all of a sudden cut it off and ask me to "pay to continue". My point about you not being local is that you are priced as much as a local personal trainer, who would be more hands on with a person. Pictures can be very inaccurate when trying to compare results, especially with lighting changes. Again, no disrespect to you, I am sure your plans are fantastic, but unfortunately I just can't justify payin that much at this point.

An apology would suffice.

But it seems that being right is more important than anything.