best way for arms enlargement..

[carlsuen]

what's the best way for u guys? what do u do to enlarge ur bi's and tris.. which methods do u all use.. state ur results and stats..

 

[MsBeverlyHills]

deadlifts.

 

[JL_204]

heavy barbell rows and benching.

 

[Anthrax Invasion]

I'm so sick of these questions.

 

[|D_J^B_J|]

I'm so sick of these questions.

Then don't reply. Bear in mind that some people are new to the boards, and don't have access to the search function.

I agree with JL that heavy bench and rows twice a week are the best. Throw in some curls and dips once a week and strict military press once a week and you should start to see some results. I personally find that my arms are the slowest of all muscle groups to grow, but these exercises are the best IMO.

 

[Madcow2]

Increase squat, dead, press, row which will grow your overall base - a lot will go to your arms as you can't press and row without them. Then do some basic curling or extensions.

No magic. All the people using exotic arm training and magical splits without doing big work have a really hard time - take a look at all the noodleboys in the gym - if there was a magic combo, they've have found it due to sheer numbers and brute force effort. I have yet to see someone squatting and pulling like a beast have any issue building big guns with some basic curling and extensions added in to supplement.

 

[cubuff27]

Madcow says it right again. Since switching to a modified 5x5 program of his, I have stopped training arms. I am now 4 weeks into the program and my arms went from 18.25 to 18.75 cold. I had been stuck on 18.25 for at least 6 months training bi's and tri's with 10-12 sets a week. The program is awesome and the strength gains make me giddy like a school girl every time I walk into the gym. My bent over rows alone have gone up from 225 to a 1x5 of 265 yesterday!!

 

[musketeer]

Just to say it for the 10th time - it works so well I dont mind:

Overhead push presses and dips are the best tricep exercises, and chins + heavy deads are the best biceps exercises.

 

[raze]

for tris i like bench and close grip bench, bi's get used in alot of exercises but i like preacher curls with ez bar and standing dumbell curls. made nice progress, remember if your diet is not good your progress will be very slow!

click the link below and scroll down to radar's post if you want some info on diet
http://www.elitefitness.com/forum/showthread.php?t=439930