I want bigger Arms!

[NewSchool82]

Doesn’t everybody? lol. Anyways what a good arm building routine for size? What’s actually worked for you? Yes I know eating is part of it.

[maxmuscle1]

Concentrate on compoundlifts and heavy tricep work to start. Heavy barbell and dumbbells for biceps.

Max

[JohnMcc]

I've always had skinny arms, heavy compounds did what they do but mine didn't really start to see growth until I put more emphasis on direct bicep and tricep work. Bands and ROM overload techniques have been working very well for me. Hope this helps you in some way.

[NewSchool82]

How many times a week?

[JohnMcc]

How many times a week?

Personally I hit either biceps, triceps, or both every other day for a a few weeks then back off a little so they can recover.

[maxmuscle1]

How many times a week?

That is totally dependent on your complete body and workout your doing . 3 total body workouts per week, splits, one/two muscles per day.
It also has a lot to do with your past workout history. I am not sure of your level of fitness.

Max

[StayFocused1313]

I’m tall with long arms so arm size has always been a fight for me. Weighted chin ups and neutral grips finished with heavy dumbbell or barbell curls completely changed my arm game. Weighted dips for triceps then I pump the triceps with as much blood as I can making sure I get a full stretch with hard contractions and slow ass negatives. That’s what has worked for me. I wish you luck through hard work and keep pushing brother.


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[thebear]

It’s all about...
1. Keeping reps in Hypertrophy range vs going for weight (strength)
2. Working TE Oso into your training and not just going for it. Some 2010, 3010 etc. Thr eccentric is all about growth.
3. Work with different types of curls especially incline curls and preacher.
4. The size of the arm comes from the tris. Work those puppies and don’t just always do push wins. Gotta hit all 3 heads [emoji6]

[MasterBlaster805]

Doesn’t everybody? lol. Anyways what a good arm building routine for size? What’s actually worked for you? Yes I know eating is part of it.

After years and years of training arms heavy mine were not that impressive (definitely Not genetically arm gifted). Once I switched over to high volume- higher rep training they exploded in size. Pushing lots of blood into the muscle worked wonders for me and I took my cues from guys like Jay Cutler, Phil Heath and Kai Green who typically do 15-12 & 10 reps per set for arms with a one minute break in between. If you have good arm genetics you can pretty much look at a weight and your arms will explode but most of us aren't in that camp.

Like Bear says.. 2/3's of your arm size is gonna be Triceps so exercises like close grip bench, dips, and skull crushers work great along with pushdowns and kickbacks

[Shawn4425]

I'm quite positive that close grip bench and chins helped my arm size more then most.

Then over time I developed the mind muscle connection with my biceps and make sure I feel the contraction.

I also started adding reps after the "burn"
So when I used to do 12 reps, I'd pick a weight and go until I hit 12 reps.

Now I pick a weight lower then I normally would use. Start pumping then when I start to feel the burn I start counting my reps.

Gotta connect to the muscle. And feel th contraction

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[Ironmind83]

Doesn’t everybody? lol. Anyways what a good arm building routine for size? What’s actually worked for you? Yes I know eating is part of it.

There's already a lot of good information here. I would add working the brachials as well. It's a deeper muscle kind of between the biceps. Think of things like hammer curls and reverse curls. This can add more width to your arms as it begins to grow and seperate the tricep and bicep musculature giving a greater overall circumference of the arms. That and a progressive overload cycle with a focus on hypertrophy and a secondary focus on strength. Naturally you'll want the main focus to be hypertrophy but a minor part dedicated to strength with the sole focus of lifting a heavier weight into the "hypertrophic" realm will definitely help you get closer to your goal. PM me if you want me to help or explain more in depth what progressive overload cycle is. Before you begin all of this take measurements of your arms so you have your base. That way you can really see what's working for you and tweak things as you go. A methodical approach like this will aid your arms or any other body part and the subsequent goals you have for them.

[Biggaintime]

We all do

[mpWlift]

I prefer big and heavy compund excercises. I do olympic lifting so size does not matter at all but when in hypertrophy phase (far away from peaking strenght and exploisivness) I realise my arms grows in a hugh way doing all kind of stand up pressings (military, push press, even jerks all this 3 specially for triceps and delts) and finally really heavy floor pulling with slow eccentrics pump my biceps and back to the end (deadlift, roman. deadlift, halt deadlifts).
Some guys at the gym, the ones not doing the sport but trying amateur bbuilding or beach physique ask me many times what was my arms routine because of the size and shape being my totally honest saying "I have no arms routine really" they enter the show just by pushing and pressing hard. Then diet do the rest.

[Biggaintime]

The average guy doesn't have an arm bigger then 18. Idk is that safe to say? I feel it is. Anything bigger your do'n pretty good. However the difference between 18 in shape and 18 out of shape is night and day. Same goes with height. if a guy is 5' 7" and 18 inch arms he's got it going on. If a guy is 6' 3" with 18 although he has more muscle due to length it won't be as impressive. The condition your in plays a huge roll as well visually. I'd like bigger arms and shoulders and I'm good.

[tcinbc66]

The average guy doesn't have an arm bigger then 18. Idk is that safe to say? I feel it is. Anything bigger your do'n pretty good. However the difference between 18 in shape and 18 out of shape is night and day. Same goes with height. if a guy is 5' 7" and 18 inch arms he's got it going on. If a guy is 6' 3" with 18 although he has more muscle due to length it won't be as impressive. The condition your in plays a huge roll as well visually. I'd like bigger arms and shoulders and I'm good.

Yeah that’s my situation. Too tall! The length of the arms are definitely not in my favor


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[Plate Smacker]

More frequency usually works. Think "Stimulate" not "Anhialate".
Think of Stimulation of arm as Doses. Everytime you hit Bicep or Tricep directly, and indirectly, that is a "dose" of work.
You can add frequency by getting more doses of work, throughout the week. This can be done by using a certain split.
Pair Biceps with Chest and work biceps first, when they are fresh and strong. Same with Triceps, work out first, when fresh.
Split:
1 Biceps and Chest
2 Legs Quad Focus and Shoulders
3 Triceps and Back
4 Legs Posterior Focus
5 Off

You hit Biceps directly on Day 1, then indirectly on day 3, when you do back. The bicep gets stimulation each time.
If you do the typical Back and Biceps, the bicep get a bulk of the work in that one workout. So we are spreading out bicep stimulation, or doses.
Same with Triceps. People typically do Chest Shoulders and Triceps. However, since we split up Chest, Shoulders and Triceps, you get 3 doses on Triceps, on Days 1, 2, and 3
Day 1 is Indirect with Chest, day 2 is Indirect with Shoulders, day 3 is Direct.

Micro doses by hitting arm exercise almost everyday: (with this technique, YOU ARE NOT GOING ANYWHERE NEAR FAILURE. Otherwise you compromise recovery and Central Nervous System fatigue accumulation. This is for stimulating METABOLIC STRESS only. Research that term.
This is what you do: have a EZ curl bar, barbell, or dumbells setup in your house. The weight is light. A weight you could do around 20 reps with.
At least 5 times during the day, like when you go to use the restroom, you have to knock out this sequence on standing bicep Curl or Drag Curl, or hammer Curl or Reverse Curl...
15 reps, rest 10 breaths, then 15 reps... DONE
The first set is easy, it's a pre exhaustion set, to get the blood in there. This set should not be anywhere near failure. You should feel burn around rep 10. The REST is just a short rest pause, to recover a bit.
The second set of 15, you will feel burn around rep 6, and the burn will be intense. When you get to rep 15, YOU ARE NOT AT FAILURE! However the burn is real intense.
Then, you go about your business until next time you go to the restroom, or are in the area. About 4-5 micro doses during that day.
The weight you select will determine the feel when your done. You should not be near failure, at least RPE 5 OR 6.
We are only concerned with creating Metabolic Stress, Lactiacidosis, the burn baby.

I have a buddy that is natural, but some good development, but not super huge. I have never met him personally. Only came across his page on facebook, and from his comments on various posts on facebook, and youtube videos. He has the same workout machine I have for home use. The Tytax M1. I was searching videos on youtube for the Tytax M1, and he has some videos. Dude is a genius. He has many advanced methods he has came up with. He has helped me immensely. He is in the process of uploading many techniques to a youtube channel. That is where I got most of my ideas for training.

[Seymour Butts]

Test, deca, and Adrol cycle. Kidding but true.

My arms sucked forever, and still ain't so great, but they have their own day for a workout, and I always put a pump in them everytime I'm at the gym regardless of what body part I'm working that day. Even if it's something quick, just enough for a decent pump.

[laedlaerd]

I usually finish every workout w 4 sets of some type of arm movement and I have an arms day...seemed to help

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[Argon Coagulator]

"Just do the curls man"