Big Arms

[Grantsdu]

I am really wanting to add some mass to my arms. Whats the best way to go about it. HOw may sets and reps. I have been switching up, heavy one week and light high reps the next. How ofter druing the week can you train arms too? I have heard you can work your bis every day.

 

[Citruscide]

Hmm

First off... I'd make sure that you had deadlifts and squats in your routine (not your BICEP, but your back/leg)... perhaps bar rows as well. These exercises work ALOT of your body, and it gives you an overall pump that will help other muscles in your body to grow as well...

Secondly, I'd stay with the HEAVIER weights for arms... Perhaps trying a 5x5 plan... it seems to be working for me... 5 sets of weight that you can do around 5 reps of... then picking 2 other exercises and doing 2 sets on each with say a rep of 8-10... I found this has really helped me.

Third, during the week, everyday, get some bands (doesn't matter size) and do 3 sets of curls (loop the band under your foot) for around 25-30 reps or so... this will get blood pumping in yoru biceps and you'll get a "pump" from it... it should help your biceps in the growing process.

C-ditty

 

[st8k_lover]

I agree with Citruscide, Stick to the core exercises to add mass , as in heavy straight or EZ bar curls. And never work your arms everyday or they may never grow! Once a week as a primary muscle group and then with some of the secondary work you will get from back work and you should do just fine

Peace

 

[Fatty4You]

First off... I'd make sure that you had deadlifts and squats in your routine (not your BICEP, but your back/leg)... perhaps bar rows as well. These exercises work ALOT of your body, and it gives you an overall pump that will help other muscles in your body to grow as well...

Yeah, the bigger, more multi-joint exercises you do, the more fibers you recruit. Also, you can go heavy on these bad boys. Heavy reps and lots of fiber stimulation will raise your blood level of free testosterone.... Now, in general, receptor sensitivety and cell-wall solubility only increases for the fibers that were stimulated, however, an increase in blood test levels will affect more than just the worked fibers because all the other muscle cells in the body have a need for test.

I think the same holds for Growth Hormone release as well... but i am just recently learning about the endocrine responses to lifting.

-Fatty

 

[Grantsdu]

I was lifting last night and while doing lat pull downs I was getting one hell of a pull in by bis. The whole muscle was sore. Am I doing them wrong? I mean I notice more pull in my bis than I do in my lats. Thats fine as long as I'm working my bis to me though.

 

[PolishHammer1977]

C,

You got that to a science

 

[Ziro]

You use your biceps when doing lat pulldowns too. As long as your sitting up straight when doing them you are doing them fine.

 

[louden_swain]

One major exercise per muscle group rotated three times, plus the use of extreme stretching, RP techniques, and negatives. This is really intense, plus you will enhance recovery time.

 

[Jxaxsxe530]

forget all that fancy drop sets, drop sets, superset bull shiiit... when it comes to arms, one thing will build them: HEAVY WEIGHT! and oh yeah, proper rest in between.

 

[skaman607]

Hrm, he never said wehter or not he was doing squats or deads