arm size and any tips for growth?

[Johndoe]

im 5ft5 my arms are between 16 and 16.5 cold just wondering what all you folks are packing with your height also lol and any good tips for more growth

 

[Catch_Dee]

Keep training arms?

Tip for an illusion train your triceps and overall your arms will look bigger if that makes sense.

 

[System7]

Work your tri's like crazy and increase frequency. Just finished a two month block of hitting arms three days a week as opposed to two. Saw growth.

 

[Evom1]

My arms responded best to hitting them 2x a week, low volume like 6 total sets, and lower intensity leaving 1-2 reps in the tank. Slow negatives on all reps

 

[ErikR]

Focus on putting on size all over. Your arms will grow. You hit your arms with all other upper body exercises. If you train with low frequency, you can try higher frequency. What works for my arms are a slower tempo and short rest periods , 45sec to 1min rest. Focus on contracting and squeezing your muscle. Don't just lift the weight.

 

[ddp7]

Idk but pressbanca is the only exercises that get arm size ,in general terms

 

[Kgkle]

Best thing for me is what coach Trevor said which is to super set on your arm day ( one set bis one set tris) and go fucking ham i usually go heavy with my first bi and try exercises then hit the panic button with decent weight im usually done in 30 min.
Love arm day!

 

[movingiron88]

Focus on putting on size all over. Your arms will grow. You hit your arms with all other upper body exercises. If you train with low frequency, you can try higher frequency. What works for my arms are a slower tempo and short rest periods , 45sec to 1min rest. Focus on contracting and squeezing your muscle. Don't just lift the weight.

What he said. Focus on the contraction, squeeze hard and hold for a second. Get that pump by flexing the muscle. If your not already doing this then start with lower weights because you will not be able to move as big of weights through your whole workout.

 

[Kgkle]

What he said. Focus on the contraction, squeeze hard and hold for a second. Get that pump by flexing the muscle. If your not already doing this then start with lower weights because you will not be able to move as big of weights through your whole workout.

There is some good benefits to this but trust me max out ( go to what you can do for 5 with great form) then drop the weight you will be doing more then you usually do for the rest of your work out.

 

[rjx]

As already mentioned, blast your tri's! It takes up more of your arm than bi's.

I prefer weighted dips, nose / skull crushers, close grip presses. Supersets, compound sets, drop sets, slow negatives and rest pause. It's all trial and error. You need to experiment. Get a good pump going during warming up and then have at it.

 

[NutterButter]

What he said. Focus on the contraction, squeeze hard and hold for a second. Get that pump by flexing the muscle. If your not already doing this then start with lower weights because you will not be able to move as big of weights through your whole workout.

Doing the above really helped me. Learning to engage my bis and tris get big pumps and burn helped me add an inch in about 5 months. Slowed down my rep speeds, 4/1/2, then when I cant do anymore at that cadence trying to do a couple more with normal rep speed. I only train arms once a week as a focused workout. On chest day I do 3 quick triple drop sets of some kind of extension for tris for a big pump and burn at the end. On back day i do that for bis with some kind of cable or machine curl. Then leg day, shoulder day, arm day, two days off.

 

[DarthTrenLord0981]

Definitely focus on the full stretch of the muscles and control the weight and get a great squeeze at the top. This combined with higher reps helped my arms grow greatly. Switch up your workouts and throw some drop sets in there too.

 

[Kgkle]

I agree with the squeeze at lower weights but work your way up till you max out at 5 reps then drop again till you feel pump and contraction and work out muscle again your arms will bless you