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help in increase arm size - 10/9/2006 2:36:48 PM

justdooit

Posts: 71
Joined: 6/18/2005
Status: offline

hey guys ive been working out for a while now and everything seems to be getting bigger but not my arms and i cant do anything i do bicep curls bench press tricep dip is there any distinct way to ensure im adding muscle mass thanks guys my arms are currently 12/13 inches and cut

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RE: help in increase arm size - 10/9/2006 6:09:28 PM

Capefl

Posts: 205
Joined: 10/4/2006
From: Tampa, FL
Status: offline

do a Max-OT type of workout to add mass to your arms. Do less reps and up the weight. Do as much weight that you can handle 4-6 reps and see how that works for you, and eat alot. Give it a try and tell us your results later on.

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[Deleted] - 10/9/2006 8:11:33 PM

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RE: help in increase arm size - 10/10/2006 1:11:47 PM

champion91

Posts: 40
Joined: 4/13/2006
Status: offline

that used to happen to me, just make sure that u r always increasing the number of either reps or weight by each workout..tht way u will be sure that u r gaining strength

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RE: help in increase arm size - 10/15/2006 6:51:09 AM

quigley

Posts: 9
Joined: 10/10/2006
Status: offline

add mass to ur back and chest and it will come to ur arms

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RE: help in increase arm size - 10/15/2006 7:11:08 AM

CrashCoder

Posts: 140
Joined: 10/1/2006
Status: offline

Would also be a good idea to post your entire workout. Sometimes, no progress can come from doing too much. I've had that experience recently and cut a few sets when working arms and now it's started giving me results.

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RE: help in increase arm size - 11/6/2006 1:54:00 PM

Capefl

Posts: 205
Joined: 10/4/2006
From: Tampa, FL
Status: offline

barbell curls man, thats the oldest and best way to build biceps. Maybe try Preacher curls ?

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RE: help in increase arm size - 11/6/2006 2:31:10 PM

suplaxem

Posts: 78
Joined: 10/14/2006
Status: offline

not meaning to go entirely off topic but whats the most effective way to build rear front and side delts?

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RE: help in increase arm size - 11/6/2006 3:04:40 PM

Wannabe_Draper

Posts: 554
Joined: 10/30/2006
From: Australia
Status: offline

As everyone else has already said, try boosting your triceps.

Some good ones are - cable pressdowns (using rope or bar)
- Close grip bench press
- Skull crushers (Ezy bar)

Also I have recently starting using this awesome bicep exercise, seriously give it a go, I have already noticed heaps of improvement in mine....

Thumbnail Image

Attachment (1)

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RE: help in increase arm size - 11/6/2006 3:12:18 PM

justdooit

Posts: 71
Joined: 6/18/2005
Status: offline

i have monster triceps well not really but i mean there massive its my biceps that let me down they suck

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RE: help in increase arm size - 11/6/2006 3:15:36 PM

Wannabe_Draper

Posts: 554
Joined: 10/30/2006
From: Australia
Status: offline

Well I would give the lying cable bicep curl a shot and see how you go.

I have been lifting for about a year now and I found it helped me out of my plateu

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RE: help in increase arm size - 11/6/2006 6:25:35 PM

Capefl

Posts: 205
Joined: 10/4/2006
From: Tampa, FL
Status: offline

wanna be draper im going to check out ur excercise.

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Sports Do Not Build Character...They Reveal It

Motivation is what gets you started. Habit is what keeps you going.

Current Stack:
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E-bol
Muscle milk
wheybolic extreme

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RE: help in increase arm size - 11/7/2006 3:19:44 AM

Wannabe_Draper

Posts: 554
Joined: 10/30/2006
From: Australia
Status: offline

cool, let me know how you go! Did you check out that demo?

It looks pretty weird laying down on the ground, but worth it!

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Post #: 13

RE: help in increase arm size - 11/7/2006 11:55:26 AM

MuscleMachine14

Posts: 487
Joined: 5/24/2006
Status: offline

barbell curls and dumbbell curls are the most basic and effective exercises for gainging sizze on your biceps.

triceps makes up 2/3 of your arm, so them growing alone will give you noticable gains. for triceps, skullcrushers supersetted with close-crip bench presses have been the best exercises for me personally and then kickbacks to work the lateral head of your triceps.

Don't listen to that fancy ***t like preacher curls and cable things to build mass, they are isolation exercises used to pump more blood into the muscles. Stick to the basics with good form and leave your ego at the door, meaning use a weight thats challenging for 8-10 reps, and you will make gains in no time.

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Age: 18
Height: 5'7"
Body Weight: 180-185
BF %: 8 %
Incline Barbell: 195 x 8
Squat: 295 x 8, ass to ground
Shoulder Press: 175 x 8
Barbell Row: 195 x 8
Skullcrushers: 105 x 10
(All lifts are on 3rd set)

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