Building arms

[Zyglamail]

Indeed, but the training regimen of a powerlifter and a bodybuilder is different, and don't their physiques reflect that. Bodybuilders tend to train in the midrange of rep #'s, and as such I'd say their physiques look fuller and bigger, and hittman was inquiring about building bigger arms, not stronger arms per se.

If you notice the section of text I quoted, it stats "High reps will increase your nervous link with a muscle and will make it more efficent at contracting but will not increase size very much. ". This is the statement I was refuting.

On a side note, its not so much rep range that build (ie causes hypertrophy) but a combination of sufficient stress AND fatigue. If you work with a heavy enough wieght with lots of rest between sets you will primarily work CNS and hypertrophy will be second. However, if you work heavy weights with a short rest you bring fatigue into the equation and can accomplish just as much, if not more hypertrophy than mid range reps can. So many people think that rep range is the determining factor for muscle growth but everyone overlooks the aspect of fatigue. As long as the stimulation AND fatigue is sufficient you can gain mass and this can be done either in low rep or mid rep workouts. High rep workouts can surely cause enough fatigue but simply cant stress the muscle enough.

 

[gsxr1000]

 

[HGH man--Chargeback]

You should work the forearms too. 1 or 2 sets a week would be fine . Try doing reverse curls on the S-bar . Start out slowly and work your way up. Remember that the forearms seem to grow slowly but in a couple of months of doing that you'll be glad you did. Your friends should be asking you how the fuck did you get your forearms so big! Eat plenty too.

 

[tprop]

I've built respectable arms with a basic routine.

Standing Barbell Curls 1-5 Sets x 4-6 Reps
Dips w/ Elbows in 1-5 Sets x 4-6 Reps

When I first started lifting many years ago I found that one set to failure was enough to grow. Through the years I have had to increase the sets to continue to grow. I am now up to 5 sets per exercise, but it took years to get there, so don't increase the sets until you're absolutely ready. I also do an occational higher rep range to switch things up, but I have never chaged the exercises since I found them to work the best for me. I also cheat on the last couple reps and sometimes do pause sets. Best tip though is to be consistant. Good luck.

 

[gsxr1000]

You should work the forearms too. 1 or 2 sets a week would be fine . Try doing reverse curls on the S-bar . Start out slowly and work your way up. Remember that the forearms seem to grow slowly but in a couple of months of doing that you'll be glad you did. Your friends should be asking you how the fuck did you get your forearms so big! Eat plenty too.

Really? only 1-2 sets. I read Lee Priest recommending that forearms need really high volume to grow. I usualy do like 6 sets for forearms, and they still hardly grow.

 

[tprop]

Forearm work isn't needed if you're doing pull ups and dead lifts without straps. At least for me.

 

[Zyglamail]

Forearm work isn't needed if you're doing pull ups and dead lifts without straps. At least for me.

I view forarms as I veiw calves, largely genetics plays a role in how they look and how they need to be trained. I have fairly respectable calves (18") and I only do 2-3 sets for them once a week.

 

[da big thinker]

http://www.rippedcanadians.ca/training/biroutine.html

here a routine that i posted on www.rippedcanadians.ca where i moderate...this routine gave me some excellent results...i beleive that the bi's and tri's can handle alot more volume than the bigger muscles...enjoy...i'll see if i can post the tri routine as well...---fyi

 

[JKD]

finally a good thread. Some good stratedgy and info on mass building.

 

[MrRTTB]

Try this: work bi's and tri's the same day. Take 1-2 days off after. Bump calories +500 from the usuall intake on the workout day + 2 days after. Try not working Chest, shoulders or back the day before the arm day, because the involvment of tris with the chest and shoulders and biceps when your woking out the back.

Try the 5x5 program, and start heavy for triceps like Dips or narrow bench press, for bic use BB curls or DB curls.

Like this:
Triceps: 5x5 DIPS
Triceps: Scull crucher 2x8
some other one 1-2x8

Biceps: BB curl 5x5
Hammer curls: 2x6-8
Some other one: 1x8

After that, High GI carbs as soon as possible, also a big Whey protein Shake. Meal two after 1 hour or so.

Do not just drink whey shakes, use real foods with a slower protein. Whey is very fast, so If protein comes mainly from Whey eat some fibers/oatmeal with it, or fruits it will slow protein down.

Eat sleap and grow

It's all about calories and timing the meals. Also never overdo the arms. Remember you use them when doing chest/shoulders and back a lot