Arms Need Mass!

[MikeyG]

bigstve makes a good point--- bigger triceps truely makes bigger arms---

JollyR: I'm very similar to your bodytype and size, but only a few pounds heavier The exercise that had truely made my arms grow... believe it or not, doing Straight barbell curls only 2 Sets of 8 reps. Then do deadlifts. After having the biceps pumped-- doing deads immediatly afterwards totally stretches the bicep muscle fibers and going for your max deads is even better.

 

[slobberknocker]

What makes my tris bigger:
Bench, Incline, Military press, JM presses, close bench, skullcrushers



What makes my bi's bigger:
Rows (all kinds), straight bar curls, ez curls, concentration curls.

 

[jerkbox]

hammer curls and concentration curls for biceps mass?....I think not.

pick up a barbell and start punishing those biceps.....


I used to like to do 3 sets of heavy barbell curls, then pile on some more weight and do negative reps.....

 

[Scotsman]

Heavy pulling motions ie. deads, rows for bis
Heavy pressing motions ie. bench military close grip for tris

These have always worked well for me. I don't do curls or tri isolation exercises very often like one a month when I am bored.

Cheers,
Scotsman

 

[MsBeverlyHills]

EMG shows that one-arm preacher curls/ incline DB curls are best to build biceps& tri pushdowns & skullcrushers for triceps.

 

[JollyRogers]

Hmm.. am going to have to try some of the ideas in here, my arms are so stubborn, but maybe it was the types of exercises I was doing, I mean they worked for a bit, but now they just don’t want to grow anymore, I guess its time to try something else to hit them, I never knew ..Truly knew, that barbell curls and the types would be overall the best for mass.

Thanks for the fresh ideas folks, now to make them swell so much I won’t be able to go to work.

 

[casualbb]

I don't do any arm isolation and they grow pretty nicely. I kid you not. I designed my currect HST routine to include arm isolation (1 set standing DB curl, 1 set overhead tri ext), but the past two weeks I've just been too tired to do them. By the time I finish my two sets of chest and two sets of back, my arms feel pretty tired and I just skip them. Anyway, these past two weeks I've added 1/4 to each arm. Surprised the heck outta me! lol

The take home lesson is this: arm work is ACCESORY work. To be done after squats, deadlifts, rows, and presses. The worst thing you can do is give arms their own day. Why? We're all in pursuit of overall mass. Almost everybody finds that when they simply forget about arms and work on the basic mass-building movements, their arms grow. By giving a whole day to a muscle group as small as the arms, one delays the rest of the body's growth and lowers overall growth significantly. Is there such thing as a dude who's skinny everywhere except for his 18" guns? Heck no. These guys who you see doing only arms? Not only do their arms not grow, but nothing grows.

-casualbb

 

[Dirty Workout]

For tri's heavy benching and then hitting tri's with light isolation stuff to high reps got my tri's to decent size

For bi's......well I still havent figure that one out...

 

[nclifter6feet6]

he's kidding man

not really kiddin.

too bad b-fold got all sensitive in a nother thread and got it locked when i posted my routine. id like to compare double biceps pose with his macorni eatin ass sinse he called me smalls. i guess people just cant except the fact that not everyone trains the same. its all good b-broly i dont train for strength and you do just accept the fact and dont go crying in the thread and get it locked. fuckin lighten up big broly

 

[Lee]

dude nc, you need to chill the fuck out. for one, b-fold is a lot bigger and stronger than you in every aspect. for two, no one gives a shit about yer mouth.