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heavy deadlifts, cheat curls, heavy skull crushers, heavy narrow grip bench press...
Best way to get bigger arms?
- Thread starter Eric1987
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Dude just work on everything, Squats, deads, bench, shoulders, curls. There is no magic formula. Do everything in moderation DON"T overtrain, eat, sleep and you will grow. It is not hard to get to 16 inch arms. YOur focuse is to gain overall body weight, you will not only avoid injuries that way but you will look proportionate too.
desmond
New member
The conventional advice of doing compounds doesn't work for everyone though IMO for their arms.
My father was in his prime 75kg, <10% bf, only 5'6, and a top judo player.
Could bench more than double his bodyweight; do chins and dips with his entire weight attached; dead lift over 200kg, and yet (I'm basing this on photos of him at that time and what he's told me) never had large arms, training them maybe one exercise after his compounds
Had massive shoulders, chest, back, and decent legs (for a 5'6 natty 75kg person) but quite small arms.
Unfortunately this compound failing to stimulate arms problem appears heridatory lol - although I'd need to gain 5kg of LBM to get to his former size
BBR100
New member
No question genetics play a huge role.
The guy in my gym with best arms is in mid 20's. He does lots of chins/pullups/dips + curls and tri extension but never squats or deadlifts. This just would never work for me.
Curls have got to be my least favourite exercise.
Genetics are huge.
there is a guy in my gym, I think he's 23. He's 5'10 and 170 pounds. Not that big at all. But the dude can bench 355 lbs 5 times. He's a strong bastard.
He asked me for a spot, and I said sure. He put on 3 plates a side, and then another 2 10lbers a side. I said "Umm, dude do you know how much that is? That's 355 lbs." He said "Oh, I know."
I helped him unrack it, and without aid he did 5 reps and racked the bar. I was like "Holy crap dude, how in the hell are you lifting that?" He just laughed.
I don't think his arm are even 16" but he's strong as crap.
there is a guy in my gym, I think he's 23. He's 5'10 and 170 pounds. Not that big at all. But the dude can bench 355 lbs 5 times. He's a strong bastard.
He asked me for a spot, and I said sure. He put on 3 plates a side, and then another 2 10lbers a side. I said "Umm, dude do you know how much that is? That's 355 lbs." He said "Oh, I know."
I helped him unrack it, and without aid he did 5 reps and racked the bar. I was like "Holy crap dude, how in the hell are you lifting that?" He just laughed.
I don't think his arm are even 16" but he's strong as crap.
I think it might be the rep-range! Doing sets of less than 6 reps hardly stimulates hypertrophy, it might do it in long terms, but usually max effort low reps will make you stronger through neural adaptation. Desmond if you need some routines for stimulate those guns let me know.
The fastest way to start repping with heavier weights is to push up your limit with lower reps first. It's not difficult to incorporate some 5 rep (strength) sets into a higher rep workout on the key exercises to build your strength more quickly.
Yes I agree, only if you add it to a higher rep range workout. That's why the 5x5 as a couple of exercises for arms on the 8 rep-range.
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