-
I want bigger Arms!
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.
-
Post Thanks / Like - 3 Thanks, 4 Likes, 0 Dislikes
----
-
Concentrate on compoundlifts and heavy tricep work to start. Heavy barbell and dumbbells for biceps.
Max
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
----
-
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.
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
-
-
Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
----
-
Originally Posted by
NewSchool82
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.
----
-
I want bigger Arms!
Originally Posted by
NewSchool82
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
-
Post Thanks / Like - 0 Thanks, 1 Likes, 0 Dislikes
----
-
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.
Sent from my iPhone using Tapatalk
-
Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
----
-
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 
-
Post Thanks / Like - 1 Thanks, 4 Likes, 0 Dislikes
----
-
Originally Posted by
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.
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
Last edited by MasterBlaster805; 08-30-2020 at 01:13 AM.
-
Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
----
-
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
Sent from my SM-G975U using Tapatalk
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
maxmuscle1 thanked for this post
maxmuscle1 liked this post
Reply With Quote
Bookmarks