Arm Growth, Getting Over The Hump

[anabolicdragon]

Well I am on after years of being off. I am makign GREAT gains. Got one week left of a 10 weeker. Bench up to 450. Arms are sitting at 19" cold. I want to get them to 20". I am 5'9 232. I started at 218. Age: 35

Anyhow I am trying to added another inch so I can break 20". Any suggestions? My arms ALWAYS look bigger than they are and grow slower. Even at my strongest and biggest they were only 19.25" Suggestions, tactics or tips to get there?

Compared to my other body part my bi's arent that strong. I cant work with 135 on barbell curls for sets like guys can do who I out weight by 20 pounds. I usually work with 50 or 55 pound dumbbells and around 115 on straight bar curls.

Any ideas would be helpful.

 

[jm425]

Fst-7 program. Have you looked into synthol yet?

 

[SacToSD]

Well I am on after years of being off. I am makign GREAT gains. Got one week left of a 10 weeker. Bench up to 450. Arms are sitting at 19" cold. I want to get them to 20". I am 5'9 232. I started at 218. Age: 35

Anyhow I am trying to added another inch so I can break 20". Any suggestions? My arms ALWAYS look bigger than they are and grow slower. Even at my strongest and biggest they were only 19.25" Suggestions, tactics or tips to get there?

Compared to my other body part my bi's arent that strong. I cant work with 135 on barbell curls for sets like guys can do who I out weight by 20 pounds. I usually work with 50 or 55 pound dumbbells and around 115 on straight bar curls.

Any ideas would be helpful.

no fair. I work with 60 and 55 pound dumbbells and mine are only 16". I am taller, though, so maybe that has something to do with it.

 

[Seabiscuit Hogg]

POF training is good for breaking thru to new levels. Try 3 sets of alternating curls followed by 2 sets of inclines then three sets concentration curls. Do something similar for tris."Ike pushdowns followed by one arm tricept ext.followed by kickbacks or benchdips.

 

[repmks]

maybe try getting your strength up on the curls. start with straight bar barbell curls. the only way i seem to grow is using heavier weight.

 

[jm425]

POF training is good for breaking thru to new levels. Try 3 sets of alternating curls followed by 2 sets of inclines then three sets concentration curls. Do something similar for tris."Ike pushdowns followed by one arm tricept ext.followed by kickbacks or benchdips.

Are you talking about tri sets where you do 3 different exercises one after the other for the same muscle? If so, I've done those and they worked for a little bit, but they will burn you out fast(overtraining). I personally prefer either doing compound exercises and getting stronger in them and incorporating fst-7 training where you are stretching out the fascia.

 

[bigguns078]

19 inches cold is pretty big.. Im guessing you mean unflexed.. I'd like to see them tape measured at 19 inches... They should be around 20 inches if you flex them.. Start you workouts with french curls, incline dbell curls, one arm concentration curls and go brutally heavy.. After proper warmups.. And focus on squeezing to death at the peak contraction.. Use Dante's extreme stretch for biceps after workout... Do Big A's Synthol protocol for Biceps.. Im sure you will be around 21 inches at least after all that... Provided your consistent with eating and resting..

 

[mikeyt869]

19 inches cold is pretty big.. Im guessing you mean unflexed.. I'd like to see them tape measured at 19 inches... They should be around 20 inches if you flex them.. Start you workouts with french curls, incline dbell curls, one arm concentration curls and go brutally heavy.. After proper warmups.. And focus on squeezing to death at the peak contraction.. Use Dante's extreme stretch for biceps after workout... Do Big A's Synthol protocol for Biceps.. Im sure you will be around 21 inches at least after all that... Provided your consistent with eating and resting..

i think he is saying they are flexed but not pumped.

 

[Seabiscuit Hogg]

Are you talking about tri sets where you do 3 different exercises one after the other for the same muscle? If so, I've done those and they worked for a little bit, but they will burn you out fast(overtraining). I personally prefer either doing compound exercises and getting stronger in them and incorporating fst-7 training where you are stretching out the fascia.

Yes. I'm not saying you should do this for extended periods of time. The one arm tri ext do strech the fascia tho. This type of training is power movement first, strech movement second then contraction movement. I don't beleive in doing piles of sets either but this is good for a short period when you're lagging in an area. 6-8 reps is the range.

 

[brisk walk]

this is just my personal opinion, but I would actually go with concentration curls as a bread and butter exercise........no cheating and the pump is hard to comprehend. Barbell curls are good but can invite cheating......concentrations have your arm braced into you inner thigh.

also, many people think of the concentration curl as a finishing movement......i prefer to start with it.......only i bend over at the waist like arnie......and not sit on the edge of a bench.


Additionally, heavier weight isn't always the answer......peak contraction and consistency are by far more important. just my opinion though. not trying to be confrontational here.

 

[SisyphusRocks]

I saw a workout on the Internet that was an all day
workout for arms. The guy hit bis & tris every half hour
for 12 hrs +. he said it could add 1/2" or so.
I have never tried it but I wonder if anyone else here has.
I'll try to find it and post a link.

 

[SisyphusRocks]

here is the link
http://www.bodybuilding.com/fun/ryanm12.htm

I have never tried this and it may be a jr high style
thing to do but someone may find it interesting.

 

[engbulldog]

I would say the work out you read on the net of gaining 1/2" in 12hrs would only be from swelling and or trama and after a few days you would not have gained the 1/2 " on your arms and it would only stand to reason it would be a major overtraining of the bi's thus the bi's would decrease in size but hey thats just me and if I'm wrong then please set me straight and I'll jump on board and redo all my workouts to model this type !!!!!

 

[Shelby]

I usually work with 50 or 55 pound dumbbells and around 115 on straight bar curls.

Any ideas would be helpful.

GET STRONGER.

If you're usually working with the same weights, why the hell would your arms grow?

Work up to 120 on bb curls if you're currently at 115. Then, work on getting up to 125, then eventually 130, etc.

If you've been using 50s and 55s for db curls, work up to.. guess what... 60s! When you can do the 60s for the same reps and w/ the same form as you can the 50s and 55s... guess what? Yep your arms will be BIGGER!

 

[gyno]

GET STRONGER.

If you're usually working with the same weights, why the hell would your arms grow?

Work up to 120 on bb curls if you're currently at 115. Then, work on getting up to 125, then eventually 130, etc.

If you've been using 50s and 55s for db curls, work up to.. guess what... 60s! When you can do the 60s for the same reps and w/ the same form as you can the 50s and 55s... guess what? Yep your arms will be BIGGER!

Assuming your eating properly...I know you know...just wanted to throw that out there for the bird eaters who manage to get stronger over the course of a couple of months but wonder where the size is.

 

[terrellopy]

A couple exercises that made my arms explode were strict, weighted bar-dips, high rep skullcrushers, and heavy BB curls supersetted with 21's. I hope this post suits you. I must admit, my arms have always been good responders

 

[LATS]

KEEP ADDING WEIGHT TO THE CHEST / SHOULDER PRESSES AND HEAVY ROWING WILL ADD TO THE ARMS.. when those weights go up the arms will too..

 

[repmks]

KEEP ADDING WEIGHT TO THE CHEST / SHOULDER PRESSES AND HEAVY ROWING WILL ADD TO THE ARMS.. when those weights go up the arms will too..

yes as my bench went up. (i use an elbows in form). my triceps put on serious size and thickness.

 

[dragonfire101]

Keep increasing the weight on exercises and do some type of pump sets on last exercise such fst-7 or make up your own and then really stretch the muscles after you workout or and between sets.

My pump set I pick on last exercise I pick a weight I can get about 12 reps for. I then do 10 sets, with about 10 seconds rest in between each set, descending reps by one for each set so: 10,9,8,7,6,5,4,3,2,1. Should take about 2-2/12 min. I usually do mine with a partner and our rest is while each other is doing there reps so rest sometimes being only about 5 seconds on the lower reps.

SAMPLE BICEPS/TRICEPS:



Close Grip Bench: Same
Heavy Barbell Curls: 2 x 6-8 couple rest pause on last set


Light Stretch



Overhead Dumbbel or Curl Bar French Press: Same
Heavy Seated Hammer Curls: 2 x 10-12 couple rest pause on last set
Slight Incline(for little stretch)


Light Stretch




Kickbacks: Same
Concentration Curls: 2 x 12-15
slow and squeezing hard at top hold 1-2 sec (contraction)


Light Stretch




Rope Pulldowns: sAME
Cable Curls: 10 x 10,9,8,7,6,5,4,3,2,1


Extreme Stretch

 

[brisk walk]

keep in mind many champs grew with moderate weights and supreme focus on SQUEEZING the muscle!