Arm Training

[pimpofny]

hello bros,

I wonder if anyother people have this prob too
I have been training for 7 yrs and have a few good cycles under my belt.
I just cant seem to get my arms to have that thickness that they should by now. i have done every excersise ...trained the alone....superseted.....gone light for reps.......gome heavy.

ones arms can never be too big ......
I am a big dude too about 245 with low Bf but i cant get my arms to match my body


Bros please share your opinions

 

[ultragrowth2004]

same here, my arms are the laggin part of the body. I think it is said that every 10 lbs of lean body weight you gain then your arms get 1 inch bigger, but i have seen some little guys with some big pipes and im not talking about a crack pipe either.

 

[Neodavid]

Me too. My chest and back seem to grow anytime I want, but my arms, my treasure... (grin), they are stubborn folk. I'm not a big guy, and I'm stuck at 16 5/8, like forever. Can't get past that sticking point in size.

Was doing skull crushers and curls today with 145lbs, enough to make my elbows hurt like a bitch... 5-6 reps, 3 sets, and the pain was too much.

I was toying with the idea of doing arms every day, out of sheer desperation.

A guy at the gym suggested I wear a sweater while working out, so I'll try that. I need to get past my elbow pain. My muscles are just stronger than my joints (very small jointed... 6.25 inch wrists, and everything to match).

same here, my arms are the laggin part of the body. I think it is said that every 10 lbs of lean body weight you gain then your arms get 1 inch bigger, but i have seen some little guys with some big pipes and im not talking about a crack pipe either.

 

[Bob Smith]

Neo, some neoprene sleeves over your elbows should help the problem. But I would suggest dropping skullcrushers altogether. The yare killer on elbows. Something like dips or close grip would allow you for a great tri workout and not stress the elbow joint nearly as much.

As for getting your arms to grow, most normal people need to gain about 12-15 pounds of bodyweight to see a 1 inch increase in arm size. Some genetic freaks might only need about 10 pounds, while the less fortunate might need upwards of 18-20 pounds.

 

[Neodavid]

Holy weight gain batman.

Sheesh.

Yeah, I started using sleeves last week, got some neoprenes from shields (sp), and they helped one workout, but the next I was sore again.

An old lifter at the gym told me to use a big sweater too. I'll try that next.

Skull crushers rough on elbows, eh? Rats, I can't do dips due to shoulder injury. This sorta sucks.

I may have to go to a higher volume for arms, lower weight and different exercises. Any other suggestions welcome.

Thanks

Neo, some neoprene sleeves over your elbows should help the problem. But I would suggest dropping skullcrushers altogether. The yare killer on elbows. Something like dips or close grip would allow you for a great tri workout and not stress the elbow joint nearly as much.

As for getting your arms to grow, most normal people need to gain about 12-15 pounds of bodyweight to see a 1 inch increase in arm size. Some genetic freaks might only need about 10 pounds, while the less fortunate might need upwards of 18-20 pounds.

 

[Primo Max]

I don't know if you do them already but underhand chins are probably the best biceps exercise there is. Do them weighted if possible. Also, like BS said, do some type of close grip press, screw skullcrushers and shit like that. Decline close grip are my favorite. Also, maybe try power rack shoulder presses, pushing from the top of your head and up.

 

[pimpofny]

i knew there were other bros with this problem.......

but like me you dont seem to have any solutions besides to gain weight.....which is a great idea if if u are not 250 lbs like me...

i want to hear from someone who has over come this prob ....

i have been isolating the bis,tris,and forearms and killing them with 3 excercises and 4 sets per ex doing like 12 reps per set with heavy weight......I always keep the weight heavy.(arms are a smaller muscle and require more stimulation to grow..hence higher reps)
Then they get a lighter workout on my back and chest days naturally and then i will throw in a few sets maybe 4 by itself. and my training days are spaced enough to get a full recovery.

 

[Juggernauttx]

i knew there were other bros with this problem.......

but like me you dont seem to have any solutions besides to gain weight.....which is a great idea if if u are not 250 lbs like me...

i want to hear from someone who has over come this prob ....

i have been isolating the bis,tris,and forearms and killing them with 3 excercises and 4 sets per ex doing like 12 reps per set with heavy weight......I always keep the weight heavy.(arms are a smaller muscle and require more stimulation to grow..hence higher reps)
Then they get a lighter workout on my back and chest days naturally and then i will throw in a few sets maybe 4 by itself. and my training days are spaced enough to get a full recovery.

Actually, Biceps are mainly fast twitch, and they need lower reps to grow. Maybe about 4-6 reps, with about 10 sets.

12 reps is too high to be really heavy for you. Try around 4-8 reps instead since you are not growing with the 12 reps. My biceps did not really grow until I did 3-5 reps with them for multiple sets and cut back on my back and chest work. My triceps have always been big from all the heavy presses, but my biceps were lagging, but they are caught up now.

 

[Neodavid]

VERY interesting... holds true for me, they never got big until I did 6 reps... I'll have to try this. Good advice.

Actually, Biceps are mainly fast twitch, and they need lower reps to grow. Maybe about 4-6 reps, with about 10 sets.

12 reps is too high to be really heavy for you. Try around 4-8 reps instead since you are not growing with the 12 reps. My biceps did not really grow until I did 3-5 reps with them for multiple sets and cut back on my back and chest work. My triceps have always been big from all the heavy presses, but my biceps were lagging, but they are caught up now.

 

[Chip Bronson]

ok here's an idea and im sure we can get bob smith and thick to tweak it for us. how about we train arms using hst (3x/week) and on the other 2 days we can train the remainder of the body for what amounts to essentially as 'maintenance' training. you would take off 2 days/week on this program.

for the workouts you would use 2 exercises each for bi's and tri's and one for forearms. you would do a total of 8 sets for upper arms and 2 sets for forearms. on the other 2 days you could work the remainder of the body using exercises like the squat, deads, rows, chins, presses and dips. you would use moderate to heavy weight for these and 2 sets each of 10 reps.

hell, i'm dying to make my arms bigger too and without having to gain 25-30lbs. what do you guys think of this 8-week arm specialization routine? any ideas? thanks.

 

[Biggriz]

Just to add my 2 cents and something noone has mentioned is how strong are your shoulders and traps(high, mid, and lower traps)?? Weak shoulders cannot support huge arms.
I'd follow some of the other guys advice; heavy weight-low reps-high sets, change frequency...sometimes less is better, but really concentrate on shoulder girdle strength.

 

[Biggriz]

Shit, almost forgot...the "100 reps method." Pick a bodypart; triceps for example. Every time you lift (other than arm/triceps) complete 100 reps in say pushdowns (or another move you don't do on arm day). Within the first few minutes of your workout do 25 reps (not to failure, with a slowish concentric, about 2 seconds, and a very fast almost non-existant negative). 15-20 minutes later do another25reps, and so on throughout your w/o until you've completed 100. If you've nrver done it, try it for a month and see for yourself how you can really bring up a lagging bodypart.

 

[pimpofny]

to answer the question .......my shoulders and back genetically are my strongpoints. I think because when i was younger i traines back,chest and shoulders the most which i am a little unperportioned now.
what i will do is just focus only on my arms for a few months and if it works forever ....and build my training routine around that ...with time that should fix my prob .

ps. about the low rep training.......i just dont feel exaused and get a good pump when i do that. Believe me i have tried. I feel like i make more progress when i train in slightly higher reps....I know my body and i always listen to it.

 

[Bob Smith]

ps. about the low rep training.......i just dont feel exaused and get a good pump when i do that. Believe me i have tried.

Considering that neither of those things has anything to do with growth, who cares?

I feel like i make more progress when i train in slightly higher reps....I know my body and i always listen to it.

And youre not getting results, so its time to change things up.

 

[Chip Bronson]

bob and guys, what do you think of the program i've outlined earlier emphasizing arms? im in week 6 of my second round of hst so for the next round i was hoping to incorporate arms training or should i say, incorporate the rest of the body to the arms workout...

 

[Bob Smith]

Chip, overall it sounds pretty good if you want to really bring up your arms. Low volume maintenance work for the rest of your body and an HST program for your arms should be good.

 

[pimpofny]

u are right bob i do need to change what would u recommend ?

 

[Bob Smith]

u are right bob i do need to change what would u recommend ?

Something different.

 

[Chip Bronson]

lmfao.... it's that easy, eh?.... lol...

i'll begin the specialization program for arms sometime next month. sounds great bob. thanks.

Something different.

 

[DonkeyKong]

ss

Theres always synthol bro!LOl.Or spot injections right?!!!
Id train bis and tris together 2xweek while doing a matainence
program for the rest of your body.Dont forget to hit your brach's hard as well.Tr
doing an arm workout using reps in the 10-15 rep range and using supersets
while in the other workout use heavy weight in just the basic arm exercises
Try something like this:
Routine A
cablecurls+Pushdowns-3x10-12
Incline D.curls+French Press-3x10-12
Concentration curls+One arm Dumbell ext-2x15
Reverse curls-2x15
RoutineB
Barbell curls-5x5
Hammer Curls-2x6-8
CloseGrip Bench-8x3
Weighted Dips-2x8-10