ARM SIZE

[n3mo0101]

My arms have always lagged behind in size. They're only like 16" right now. What did some of you do to add mass to your arms? I know this might be a newbie question, but I'm not a newbie. Heavy CG bench for triceps and hammer curls? Some suggestions would help

 

[Olschoollftr]

Heavy tri extensions and heavy curls. If you're new just hammer every body part and your arms will grow with everything else.

 

[rippedyearround]

My arms have always lagged behind in size. They're only like 16" right now. What did some of you do to add mass to your arms? I know this might be a newbie question, but I'm not a newbie. Heavy CG bench for triceps and hammer curls? Some suggestions would help

Handstands and Handstand Push ups

This is an often overlooked movement, but it's great for triceps, brachialis, and forearms.

 

[n3mo0101]

I'm not new. My back is good. I have good legs. Chest is ok. My arms just lag. They don't respond as well as my back and legs.

 

[tenny]

arms are kinda my thing....tris are 2/3 of an upper arm.

most guys and gals with larger size arms, have great tris...

add that with a nice bi peak, and you have some impressive looking
arms...

how do you train arms..??? how do you approach them..???
heavy..??? volume..???........both..???

this is my right...21.5 and lean..... my arms are overly developed.

 

[Js118]

What he said ^

 

[n3mo0101]

I try bi's and tri's together with shoulders, alternating between starting w bi's and tri's or shoulders.

Example 1

Round robin for shoulders...

Standing Shoulder Press 4x8
Lateral Raises 4x10
Rear Delt Raises 4x12

THEN

Round Robin for arms...

CG Bench Press 4x6-8
Tricep Pushdown 4x8-10
Preacher Curl 4x12

One week I may do arms before shoulders...


I rotate exercises weekly. I work out 4 days/week. One week I hit legs twice, one week chest and back twice, the next week arms and shoulders twice, and repeat...

 

[RetiredArmy0513]

arms are kinda my thing....tris are 2/3 of an upper arm.



most guys and gals with larger size arms, have great tris...



add that with a nice bi peak, and you have some impressive looking

arms...



how do you train arms..??? how do you approach them..???

heavy..??? volume..???........both..???



this is my right...21.5 and lean..... my arms are overly developed.

Damn... Teach me sensei!
I'm going to measure my arms so I can laugh at myself[emoji12]


Sent from my iPhone using Tapatalk

 

[tenny]

I try bi's and tri's together with shoulders, alternating between starting w bi's and tri's or shoulders.

Example 1

Round robin for shoulders...

Standing Shoulder Press 4x8
Lateral Raises 4x10
Rear Delt Raises 4x12

THEN

Round Robin for arms...

CG Bench Press 4x6-8
Tricep Pushdown 4x8-10
Preacher Curl 4x12

One week I may do arms before shoulders...


I rotate exercises weekly. I work out 4 days/week. One week I hit legs twice, one week chest and back twice, the next week arms and shoulders twice, and repeat...

so your doing bis twice a week.....4 sets 2x...???

 

[n3mo0101]

Sometimes only once per week. So I'm assuming that you're suggesting me to do more sets of bi's

 

[tenny]

Sometimes only once per week. So I'm assuming that you're suggesting me to do more sets of bi's

WAYYY to little bi work....for someone who wants bigger arms..

 

[tenny]

Damn... Teach me sensei!
I'm going to measure my arms so I can laugh at myself[emoji12]


Sent from my iPhone using Tapatalk

ill set you up with a blaster arm routine..

email us.

 

[alfresco]

agree

Handstands and Handstand Push ups

This is an often overlooked movement, but it's great for triceps, brachialis, and forearms.

Plus . . . it forces a ton of blood into the arms and shoulders. Great pump.

(I'll chime in when when I have more time . . . what worked best for me.)

 

[TrenosaurusRex]

I work arms twice per week. They arent a weak body part for me but you can never have big enough arms lol. I train heavy biceps, light triceps one day and about 3-4 days later train heavy triceps, light biceps. I stick to 3 exercises for biceps and 3 for triceps...keep it simple.

 

[2swole79]

I'm with Tenny on this one...only one exercise for 4 sets in a week isn't optimal IMO nor would it be for most people...Also don't overthink things so much constantly switching excercises every week isn't needed, I get that you want to shock the muscle and mix it up...However, I would reccomend finding those 2-3 movements that you really "feel" and hammering away at those 2x/ week for a good while constantly trying to progress on the movements you "feel" the best...everybody's biomechanics are slightly different and the way that affects their training is unique.

 

[tenny]

I'm with Tenny on this one...only one exercise for 4 sets in a week isn't optimal IMO nor would it be for most people...Also don't overthink things so much constantly switching excercises every week isn't needed, I get that you want to shock the muscle and mix it up...However, I would reccomend finding those 2-3 movements that you really "feel" and hammering away at those 2x/ week for a good while constantly trying to progress on the movements you "feel" the best...everybody's biomechanics are slightly different and the way that affects their training is unique.

brilliantly said sir.....

 

[luckyone]

arms are kinda my thing....tris are 2/3 of an upper arm.

most guys and gals with larger size arms, have great tris...

add that with a nice bi peak, and you have some impressive looking
arms...

how do you train arms..??? how do you approach them..???
heavy..??? volume..???........both..???

this is my right...21.5 and lean..... my arms are overly developed.

Now that is a F...ing ARM!!!

your brother in Christ,

Lucky

 

[luckyone]

Took me a long time to get big, but what really helped was one low volume HEAVY DAY and one high volume LIGHT DAY per week. Seemed to make a difference, that and having protein every 3 hours

your brother in Christ,

Lucky

 

[almightyalpha]

Took me a long time to get big, but what really helped was one low volume HEAVY DAY and one high volume LIGHT DAY per week. Seemed to make a difference, that and having protein every 3 hours

your brother in Christ,

Lucky

No offense but looks like some SEO has been in that arm once of twice. Lol

 

[teku135]

It doesn't matter how big in inches they are, as long as they look big compared to the rest of your body. I put on about an inch on my last tren cycle, but I did arms 2-3x a week. I got good results with spider curl for reps.