Arms Need Mass!

[JollyRogers]

Ok I’m not one with all that great of genetics for my arms and am sure other people have problems adding size to their arms as well, so since thinking about how to add some more size and focus on arms for a bit what do you people consider some of the best mass builders for arms, now my bicep’s seem to be good returning results but my triceps more specifically need more size, width near the elbow area on the inside, but overall, ARMS the whole cabu, what I need is a arm program that will make them beg for mercy, I usually need volume, my arms seem to need allot of sets before I fatigue even the slightest bit. I’m not sure if volume helps or if I should cut back...

Right now I do...

Bi
3 sets of hammer curls standing for 8-10 reps
3 sets of concentration curls standing bent over for 6-10

Tri
4 sets of sitting overhead presses 10-12 reps
1-2 sets of close grip bench 8-12
Dips sometimes instead of close grip

Ideas, suggestions, comments?

 

[nclifter6feet6]

stop pussying around with only 10 sets for arms

hit those twigs 6 days a week and 20 sets of 10-15 reps and they will grow

 

[SofaGeorge]

You are doing shitty exercises. If you want big arms... get selective. Pick the BEST mass builders... not mediocre ones.

Try this as your arm day:

5x5 standing EZ bar curls
2x6 alternating incline dumbell curls
2x15-20 standing hammer curls

5x5 skullcrushers
2x6 closegrip bench
2x15-20 dips (for triceps)

And don't forget to hit your forearms too.

 

[JollyRogers]

that seems to be an awful lot and 6 days a week? Is this suppose to be a one week thing?

 

[Thaibox]

Hammer curls and concentration curls aren't really meant for mass. They're better for polishing them off. Try incline db curls or wide grip straight bar curls

Your tri stuff looks decent, but you could raise the volume.


The big question is...how is the rest of your training? Stats?

 

[SAGAT]

Try this as your arm day:

5x5 standing EZ bar curls
2x6 alternating incline dumbell curls
2x15-20 standing hammer curls

5x5 skullcrushers
2x6 closegrip bench
2x15-20 dips (for triceps)

And don't forget to hit your forearms too.

i recommend this as well. it is almost the same as my own arm routine, and although i haven't measured lately, i can see my arms growing.

 

[Thaibox]

that seems to be an awful lot and 6 days a week? Is this suppose to be a one week thing?

he's kidding man

 

[JollyRogers]

Thank god...

Anyway here is my stats my arms are ridiculous to my other measurements, I mean they are big just not BIG you know?

It’s starting to bug me

180-185 Lbs 11-12% bf, 5"11, 22 years old

Forearms 14"
Arms 15.90” I know....
Chest 46"
Shoulders 51"
Neck 17"
Waist 31.50"
Glutes 38.50"
Thighs 23"
Calves 16.30"

I feel like popeye

 

[louden_swain]

stop pussying around with only 10 sets for arms

hit those twigs 6 days a week and 20 sets of 10-15 reps and they will grow

Interesting approach

 

[bigstve12]

skull crush till you puke!! Then do some 2 handed overhead dumbell extensions...remember triceps make up 2/3 of your arms!