Freaky Sized Arms....

[UA_Iron]

Just something I dont have. I am sure this issue has been addressed before but does anyone else feel like their arms lack in size next to their torso?

Clearly I need more mass to my triceps, I currently do close grip bench press, seated tricep dumbbell tricep extensions, and cable pushdowns. I do all these with heavy weights and can lift quite a bit but the muscular development should be greater IMO. Should I add in weighted dips to my tricep routine?

 

[from zero]

I've recently noticed growth after doing tris with shoulders.

Your exercise selection seems fine. Maybe you should change your program around a bit?

 

[majutsu]

I totally hear ya! I had this problem for a while. My chest and back were much bigger than my arms, kinda like Mike Katz, and it looked silly. Turns out prioritizing my tris helped little too. It wasn't until I tried some powerlifting the problem corrected. It turns out I was benching wrong all these years, also why stuck 270-315 I believe. I was lowering the bar to my nipple line or slightly lower, with my elbows slightly out instead of straight down. Powerlifting bench keep arms straight under wrists, elbows down, bar lowers to upper abs. My chest got smaller, my tris exploded, and my bench went up in weeks. At first, your weight will drop drastically until you get used to it and your tris catch up. But when they do, your bench will go up 50lbs or more. If you are already benching right, then I can't help you, and you just need more tri prioritization. But 90%+ of people who've been working out for 5 years or more still bench wrong. (I just made that number up, it's not a study or anything.) This also predisposes you to rotator cuff problems, pec tears, and shoulder pain on and off. So it is good to fix bench problems for your health as well as your arms. Most people try to treat bench as a chest excercise, when a proper bench emphasizes tris, shoulder, and lats more in that order. So your tris are getting short-changed of one of the most effective mass builders there is and your chest is getting over-worked in order to rotate and injure your shoulders. . . Hope this helps, if not sorry, I'm learning too always.

 

[2x4]

majutsu,


Could you post a link to a pic or something that would show the correct form you speak of, I'd like to compare it to my benching

 

[Toozee]

My arms didn't really seem to grow until I gave them a day of their own. (bi's and tri's together).

 

[UA_Iron]

Thanks for all the insight guys.

I recently changed up my routine to a 6 day split

Day 1: Chest + biceps
Day 2: Legs
Day 3: shoulders +triceps
Day 4: off
Day 5: Back + Traps
Day 6: off

I love working triceps with shoulders, I used to work them on chest day and it didnt seem like they got much priority.

I think I am at a point where it will take some time to see some nice growth. I feel like the muscle is nicely developed it just needs to be bigger!

Majutsu, I am also interested in a pic or video of the powerlifting bench form. It seems like I am stuck at 275 for bench.

 

[MsBeverlyHills]

UA Iron-- heres some advice thats goes for most iso work-- you will develop bigger arms by doing squats, benches, rows, deads, and dips...NOT by doing a specialized arm routines... you will put on about 1" to your arms for every 10-12 lbs of LBM.

think about it- Do your muscles get more benefit out of a 300lb deadlift, or arm curling 45 lbs?

 

[UA_Iron]

I do squat, I do bench, I do pullups, I do rows. But still in comarison to my chest and back I think my arms are smaller than they should be.
Do you think adding deadlifts will put significant size on my arms? I know it will put size on my back, glutes, legs, probably forearms too.

 

[Tom Treutlein]

My arms get more from curls, not deadlifts. Sorry MsBerverly, but I don't buy into that completely.

 

[Scotsman]

Deads, Heavy rows and compound presses will add size to your arms faster than anything else. All iso movements like curls do is allow for cell volumization during workout, ie. your arms swell up while being used but aren't much bigger in the interim. I do curls about four sets a week if I feel like doing them, most of my bi work comes from rows and deads. Tri work comes from bench and close grip as well as shoulder work. I do some overhead presses at the end of the shoulder day but that's about it. Just from doing deads and rows/ closegrip, heavy bench my arms went from 18"-21" in about a year and a half.

Cheers,
Scotsman

 

[Lord_Suston]

JM Presses, Overhead db ext, close-grip bench, for tris
BArbell curl, db simulataneously curls, Hammer curls for bis

For whole body, Squat, Deadlift, Bench, OHP

 

[majutsu]

The best article on bench form is the original Westside stuff I think: http://www.testosterone.net/html/body_115b600.html
They also have videos on the elitefts.com site, but I thought the point by point summary was better. MsBeverlyHills has the right idea as does casual bb: That tris don't get very big with pushdowns, frenchpresses or kickbacks, Bench and Pushpress (or cleans better yet) will thicken you up. Arms are mostly tris. I agree that bi work can be productive, but if the tris don't come up, you still have "spaghetti arms". Bottom line: Bigger Arms come from bigger tris. You want bigger tris?, quit fucking around with kickbacks and pushdowns. Bring your bench to 335, and I promise you bigger arms. To bring your bench up, I found out you have to unlearn some bad habits and pick up some good ones, and you need to study the bench as a technical lift. That's my blunt approach to bigger arms.

 

[jackangel]

exercise selection is one thing. if you include all the basic, compound lifts in your routine, that's good. if you do tricep-specific movements like close grip, that's good. incorporate a good mix of heavy pressing (lying down and OHP) movements, so that your triceps are forced to work under the greatest load possible. skullcrushers are popular too.

but, i'm more interested in the weight you're pushing. you can lift a good amount? great, but are your poundages going up consistently? if the weight you move keeps going up (even slowly), and your diet supplies you with more calories than you're burning, then eventually you'll grow.

 

[Dave949]

Dips = The upper body squat = BIG TRI`s

Genetics also has a very big say so in the matter.

I think what MsBeverly was getting at was that deads (and other big compound lifts) will stimulate and increase overall body mass and as overall body mass increases the smaller extremities (aka arms) have no choice but to increase in size also. Lets call it size by association.

Pump on .....

 

[Texas Ranger]

Dips = The upper body squat = BIG TRI`s

Genetics also has a very big say so in the matter.

I think what MsBeverly was getting at was that deads (and other big compound lifts) will stimulate and increase overall body mass and as overall body mass increases the smaller extremities (aka arms) have no choice but to increase in size also. Lets call it size by association.

Pump on .....

I agree 100% with Dave! Weighted Dips will build HUGE Triceps!! They hit all Tricep heads wonderfully & effectively!!!

 

[JOKER47]

My arms get more from curls, not deadlifts. Sorry MsBerverly, but I don't buy into that completely.

Getting sore has nothing to do with growing.

If I kick you in the nuts, you'll be sore.....But it isn't going to grow......

 

[bignate73]

Getting sore has nothing to do with growing.

If I kick you in the nuts, you'll be sore.....But it isn't going to grow......

swelling is temporary growth.

 

[JOKER47]

My bad.....


You won't get any permanent growth.


Leave it to the resident PT to point out my mistake on kicking someone in the nuts......

 

[bignate73]

kicking people in the nuts...works either way.

 

[UA_Iron]

I will strongly consider adding dips to my routine. Anyone have any good ideas on sets/reps. I have always hear triceps respond best to heavy weight low reps. With the heavy weight the dominant tricep head is overloaded and the others will "kick in" so to say. Can anyone add to this?

 

[Tom Treutlein]

Uhm... did I say sore? I don't think so. Nope, I didn't.

I meant what I said. I get more from curls. I've never seen my arms budge from a deadlift. However, curls? As my curling weight or intensity increased, I found my arms growing. My biceps peaking nicer. No loss of bodyfat. Just bigger biceps. You could tell when I flexed. In fact, weight did not fluctuate at all.

 

[JOKER47]

Uhm... did I say sore? I don't think so. Nope, I didn't.

I meant what I said. I get more from curls. I've never seen my arms budge from a deadlift. However, curls? As my curling weight or intensity increased, I found my arms growing. My biceps peaking nicer. No loss of bodyfat. Just bigger biceps. You could tell when I flexed. In fact, weight did not fluctuate at all.

Uhm... did you miss the point? I think so. Yep, you did.

Your arms will get larger as your whole body grows. Deadlifts and squats will make your whole body grow, whereas just curls will not.

 

[bigstve12]

i never seen a guy who can pull 600lbs with small arms

 

[Tom Treutlein]

I didn't miss the point, I understand they will. I simply said I get more out of just doing curls if I just want my biceps to grow.

I would stick with all heavy compounds to make my arms grow, and nothing more. The only problem is, my legs are too big for me already, and I don't want to deal with them any larger. Thus, if I just want specific points on my upper body to grow, I'm going to have to use isolation exercises.

 

[Debaser]

Supinated chins work best for biceps IMO, no need for direct work. Deadlifts will make the whole body grow, but in terms of arm growth, no way more than chins, because in a DL the biceps are merely stabilizing the weight, they aren't a prime mover.

Dips, overhead presses, and bench presses will likewise build great triceps.

 

[Dorian'sDisciple]

UA Iron-- heres some advice thats goes for most iso work-- you will develop bigger arms by doing squats, benches, rows, deads, and dips...NOT by doing a specialized arm routines... you will put on about 1" to your arms for every 10-12 lbs of LBM.

think about it- Do your muscles get more benefit out of a 300lb deadlift, or arm curling 45 lbs?

This is really rather arrogant and incorrect actually. Yes squats and deads are important mass builders but they will increase overall mass ..particularly back and legs. This is great BUT NOT if you have genetically inferior arms,an increase of an inch does not actually make your arms look any bigger if your chest and lats have grown at double the rate. Many of us need to address the issue of arms ..just like those who have chicken legs..increased arm size is scant consolation if they grow much more slowly than torso and legs. I knolw many trainees who have increaded their arm size yet they actually LOOK smaller becuase their lats and chest are far bigger.

That said,I will grant you that excessive iso exercises are pointless,just details- as debaser says the real meat and potatoes is in weighted chins and dips. If one wants to try some arms prioritisation these must form the backbone of such a routine

 

[Dorian'sDisciple]

Uhm... did you miss the point? I think so. Yep, you did.

Your arms will get larger as your whole body grows. Deadlifts and squats will make your whole body grow, whereas just curls will not.

which will not help to correct the problem if one has very unresponsive arms/poor genetics ,like the opposite of chicken legs. If your arms are small compared to your torso squating and DLing may increase their size but it will only exaggerate the difference in proportion.

read my post above,I don't think he missed the point,I think you may have bro

 

[majutsu]

lol UA_Iron, any idea arms were so controversial . . . ?

I am going to have to give weighted chins and dips a try, that sounds very wise. On the dips, is that chest dips, or do you turn around to do back dips?

 

[UA_Iron]

yeah, there is some conflicting advise here. I am going to just hit everything hard and use instinctive training. Protein synthesis is way higher right now

 

[Dave949]

scan.jpg

i never seen a guy who can pull 600lbs with small arms

I concur with that statement.

 

[WalkingBeast]

UA Iron-- heres some advice thats goes for most iso work-- you will develop bigger arms by doing squats, benches, rows, deads, and dips...NOT by doing a specialized arm routines... you will put on about 1" to your arms for every 10-12 lbs of LBM.

think about it- Do your muscles get more benefit out of a 300lb deadlift, or arm curling 45 lbs?

Sounds good about the 10-12lbs of LBM per inch of arm mass, but Ive been 185 around the same BF% for a few years and went from 16 to 18 inch arms not to mention increases in size all around. Wasnt my intention but it worked out that way. Also Id suggest setting a higher goal. Fuck the 45's, go for the 75's and a 200lb preacher curl and see what happens. Also dont neglect triceps since thats where most of the arm mass lies. Hit biceps and triceps hard and heavy to failure on thier own day. High volume as well. Has worked well for me. JMO

 

[therobber]

lol UA_Iron, any idea arms were so controversial . . . ?

I am going to have to give weighted chins and dips a try, that sounds very wise. On the dips, is that chest dips, or do you turn around to do back dips?

i would do both styles of dips for maximum muscle growth mang...

 

[gymtime]

I've had good luck with arms over the years, but that's probably largely due to genetics. I'm lucky in that area, but trust me, I totally suck in others.

Anyway...I've had success with focusing on compound movements, making them the core (so to speak) of every workout. While I don't ignore isolation movements, I don't spend a great deal of time on them either.

I remember having a tough time with the concept of "your arms will grow if you focus less on curls and pushdowns." In a way, it seems to fly in the face of most conventional strategies for muscle growth. We all tend to think that extra set of curls will really bring out the bis and whatever. Understanding that this is not always the case can be a difficult pill to swallow. But I've learned that it is in fact quite effective, for me at least.

 

[majutsu]

man that's a nice picture of Franco pulling!

 

[WalkingBeast]

I didn't miss the point, I understand they will. I simply said I get more out of just doing curls if I just want my biceps to grow.

I would stick with all heavy compounds to make my arms grow, and nothing more. The only problem is, my legs are too big for me already, and I don't want to deal with them any larger. Thus, if I just want specific points on my upper body to grow, I'm going to have to use isolation exercises.

You could probabally get away with deadlifting like a mother fucker and get little to no leg growth. Atleast this has been my experience. Legs havent grown an inch in a long time.

 

[Debaser]

i never seen a guy who can pull 600lbs with small arms

This doesn't really get us anywhere--how many guys have you seen that deadlift 600 lbs but do no rows, chins, or bicep movements whatsoever?

 

[Tom Treutlein]

Good call, Debaser.

 

[JOKER47]

This doesn't really get us anywhere--how many guys have you seen that deadlift 600 lbs but do no rows, chins, or bicep movements whatsoever?

Most powerlifters do no direct bicep work or chins. They may occasionally do some version of row for a dynamic ancillary lift.

I myself can pull 500lbs, never do direct bicep work or chins, and do only 2-3 versions of rows w/bands on DE Upper. (Only one of the versions for any given session.)

Incidentally, my arms are right around 17.5" cold flexed.

 

[Tom Treutlein]

Cold flexed? I'm guessing you meant 17.5" cold. What about flexed, Joker?

 

[Debaser]

Most powerlifters do no direct bicep work or chins. They may occasionally do some version of row for a dynamic ancillary lift.

I myself can pull 500lbs, never do direct bicep work or chins, and do only 2-3 versions of rows w/bands on DE Upper. (Only one of the versions for any given session.)

Incidentally, my arms are right around 17.5" cold flexed.

Rowing still taxes the biceps quite a bit, that's why it's hard to prove that deadlifts alone will net you big arms.

Also don't forget how much powerlifters work the triceps, which equate to bigger arms moreso than the biceps.

 

[JOKER47]

Tom> That means cold, not pumped, and flexed.


Debaser> That's true. However, remeber, the conversation was regarding direct bicep work. Not compund lifts that involve the biceps.

 

[wannabebig1]

Skull crushers will add size to ur tri's