20" Arms, How???

[Metal Gear]

Ok guys, what is the best way to get my arms to 20”s, they are currently 17”s. I work out 5 days a week and do arms only once a week. I rotate Bi’s first for 5 weeks and then Tri’s first for 5 weeks. Bicep exercises are:

-BB Curl – 4 sets 8
-Standing Alt DB – 4 set 8-10
-Preacher Curl – 4 sets 8
-then I finish off with something different each week, concentration, hammer, cable, etc… usually just one killa set

should I do them 2 X a week?
I will be taking some gear soon (dbol and primo) and will do whatever it takes, I just want the 20”s, bad. I know this will probably take a couple years, maybe 3? Just any suggestions on workouts/gear/supps, anything would be greatly appreciated, thanks ahead of time…

I have 20 inch arms (cold) and what helped me break the barrier was heavy tricep excersises. A lot of guys make a mistake thinking that bi's are responsible for big arms. They are not! 2/3 of your arm is tricep. Do heavy dips and close grip bench press. Do Bis and Tris on the same day once a week. Work all 3 heads of the tris. I guarantee you that min a matter of 3 months (with a good cycle) you can put on atleast 1 1/2" on your arms.

 

[PopiChulo]

what many are forgetting to tell you is you can go to the gym and work the hell out of your bis all day and without a tricept you willl still have weak looking arms , your tricept makes up 2/3 or the arm so train it just as hard if not harder.

 

[Metal Gear]

aahhh....I think I just said that!

 

[me2dammit]

exactly

train those triceps. I got mine from a little over 17.5 to 19 and 3/4 with tren, food, close grip benches and hammer curls. All I did for my arms were close grips and hammer curls, oh and also tricep push downs.

 

[Decendent le Loup]

Tris

yeah tris are my best bodypart, strength and size, I would say my bis are lacking. I totally understand the whole 2/3 ratio, this is my tri workout:

when I train tris first:

-close grip - 1 warmup - 4 sets 8-10
-behind the neck extensions - 4 sets 8-10
-pushdowns - change grip - 4 sets 8-10

after 5 weeks I train them second to bis, looks like this:

-dips - 4 sets max reps
-behind the neck extensions - 4 sets 8-10
-close grip pushdowns - 4 sets 8-10
-bench dips - 3 sets max reps

how does that look? I am 230lb, my partner is 288lb, my tris are as strong as his... he says my tris are my best looking bodypart as well.

 

[robsatx]

Are they measured flexed or relaxed?

What ist the proper way to measure?

 

[Decendent le Loup]

flexed

I've always measured flexed, though I do not lift anything before hand, so it is a cold flex... I would imagine another 1/4 to 1/2 inch after an awesome workout...

 

[40butpumpin]

Re: Re: 20" Arms, How???

I have 20 inch arms (cold) and what helped me break the barrier was heavy tricep excersises. A lot of guys make a mistake thinking that bi's are responsible for big arms. They are not! 2/3 of your arm is tricep. Do heavy dips and close grip bench press. Do Bis and Tris on the same day once a week. Work all 3 heads of the tris. I guarantee you that min a matter of 3 months (with a good cycle) you can put on atleast 1 1/2" on your arms.

Yup, this is excellent advice.

 

[PatBateman]

Re: exactly

train those triceps. I got mine from a little over 17.5 to 19 and 3/4 with tren, food, close grip benches and hammer curls. All I did for my arms were close grips and hammer curls, oh and also tricep push downs.

yep, those are two great ones, cg bench and rope pushdowns.

also, I love dips, I really focus on form(keeping my elbows into my body and really flexing out at the top of the movement(ie lock the arms out for a couple seconds at the top)

Tri's are king, they make arms. I look like I have big arms and I have pretty medium bi's but huge tri's.

 

[jdubs952]

Add body weight, you're arms will respond.... mine only grow an inch when i add 10 lbs on the scale.