How to get huge arms?

[imafuturebodybuilder]

My arms have always been lagging behind, mostly because I'm on football team and for the most part we do compound workouts. Powercleans, squats, bench press, rows, deadlift..etc.. we do some triceps, but I feel its not enough, and we dont even touch out biceps. After I worked out with the football team, and we only do 2 workouts for triceps, would it be overstraining to go hit he gym and do 2-3 more workouts?

Ever since I joined the team, my arms have decreased in size just a bit, but my chest, traps, shoulders and other parts have blasted. Also my strength gains have been great.

 

[uamaverick]

Well everybody is different, but the strongest, biggest, most ripped guy I've ever lifted with NEVER specifically worked arms. He only did squats, deadlifts, military press, and bench, and had huge arms.

There's no one answer for everybody, but I think what works best for most people is to alternate about every 2-3 months between 4-6 rep range and 9-12 rep range for your lifts. Some people even break up their rep ranges in the same workout. Usually they will lift 4-6 reps for heavy lifts (standing straight bar curls, french curls, skullcrushers, dips) and do 9-12 reps for isolated work (alternating dumbbell curls, concentration, preacher, tricep pushdowns). I've seen that work well for several people.

Of course, genetics plays a role. Look at Batista (wrestler). His shoulders, chest, and core are way bigger proportionally to his arms. Lots of guys are built this way, and there's just not much you can do about it. Maybe you can hit up some synthol like Greg Valentino lol. I know this kinda sucks to say it, but if you're looking to get Schwarzenegger-type proportions (huge arms, tiny waist), it's probably never going to happen.

 

[imafuturebodybuilder]

Well, I'm 6'2" and only been lifting for about 1.5 years. I still got much to learn, much to progress naturally before I start using aas.

But, I do have a small waist, I can bulk as much as I want, my gut will stick out, but my waist never get big. My chest, lats, quads, biceps, front deltoids, are good size, but my back deltoids, triceps, calves and traps are lacking. The thing I hate the most is my shoulders. At from they look huge, but on top they are bony.. I think cause I' 6'2".

 

[smtimelevi]

Well, I'm 6'2" and only been lifting for about 1.5 years. I still got much to learn, much to progress naturally before I start using aas.

But, I do have a small waist, I can bulk as much as I want, my gut will stick out, but my waist never get big. My chest, lats, quads, biceps, front deltoids, are good size, but my back deltoids, triceps, calves and traps are lacking. The thing I hate the most is my shoulders. At from they look huge, but on top they are bony.. I think cause I' 6'2".

if ur doin deads ur traps shld be fine. see if u can add some barbell shrugs into ur routine. you dont need to go crazy to build tris. throw in some shull crushers and various dbell movements and youll cath up in no time. whats your football routine look like? can you add a few excercises into that football routine or is it just what coach says? Maybe u can hit the gym on a weekend if u have the time maybe u can hit the gym and focuse on some lagging areas. dont think that tons of work will make u grow. intensity and form and structure are the biggest factor to the lifting itself. the most important thing is diet and rest

 

[imafuturebodybuilder]

from personal experience i never have been able to develop my arms due to just poor genetics i thought

however i notcied the stronger and bigger my back, shoulders and chest got the bigger my arms got

i havent trained triceps in almost 3 months and theyve grown trumoundoly from just doing shoulde rpresses and bench presses

i train biceps with 3 sets after my heavy back workout days and theyve grow insanely just from back workouts

atm im benching over 360pounds, and can chinup my bodyweight (99kg) with 65kg of plates attached to my belt for 6 reps

i guarentee if you can do the same u wont complain that urs arms are small

get your main lifts up and your arms will grow, they are indirectly trained in all heavy compounds lifts

u cant bench 360pounds if your triceps and small and weak

just get those lifts up and watch ur arms grow

unless uve seen someone who can bench over 400pounds with tiny arms?

i doubt you have though

also try remeber arm size is very genetic, most people can never get their arms past a lean 18-19inches even with steroids

Yeah, lol thats true, Well, I'm probably the guy with the crappy genetics.. All my grand parents, and both of my parents are little short fat people lol.. Well I already got past one genetic barrier I'm 6'2... We'll just have to see and find out about the other...

if ur doin deads ur traps shld be fine. see if u can add some barbell shrugs into ur routine. you dont need to go crazy to build tris. throw in some shull crushers and various dbell movements and youll cath up in no time. whats your football routine look like? can you add a few excercises into that football routine or is it just what coach says? Maybe u can hit the gym on a weekend if u have the time maybe u can hit the gym and focuse on some lagging areas. dont think that tons of work will make u grow. intensity and form and structure are the biggest factor to the lifting itself. the most important thing is diet and rest

Thats what I do.. they just don't grow.. but I'm not that worried.

 

[sparkant]

from personal experience i never have been able to develop my arms due to just poor genetics i thought

however i notcied the stronger and bigger my back, shoulders and chest got the bigger my arms got

i havent trained triceps in almost 3 months and theyve grown trumoundoly from just doing shoulde rpresses and bench presses

i train biceps with 3 sets after my heavy back workout days and theyve grow insanely just from back workouts

atm im benching over 360pounds, and can chinup my bodyweight (99kg) with 65kg of plates attached to my belt for 6 reps

i guarentee if you can do the same u wont complain that urs arms are small

get your main lifts up and your arms will grow, they are indirectly trained in all heavy compounds lifts

u cant bench 360pounds if your triceps and small and weak

just get those lifts up and watch ur arms grow

unless uve seen someone who can bench over 400pounds with tiny arms?

i doubt you have though

also try remeber arm size is very genetic, most people can never get their arms past a lean 18-19inches even with steroids

+1 a lot of guys reckon that if a part is lagging they should give it "special attention" but i reckon your shape is already determined and theres nothing you can do about it - just work on making everything bigger - i like the bit about not training arms this works for sure, i dont do front delts (they are hammered when i bench ) and shoulders are my strongest bodypart but even if i did i doubt it would make a difference

 

[ExtraMile]

i like chins and dips for arms

you said your diong bench, squat, row, powerclean, deadlift

are you doing chins or dips? what about shoulder presses? what do you do for tri's?

do yuo do anything else for legs other than squat+dead ?

 

[liffalot]

For the longest time I thought I was fat because I had no arm definition and I was wide around the middle. I had my bodyfat tested multiple times and it was always at or below 12%. After a LONG time after I went through a phase where I was at a ripped 185 lbs and still looked big around the middle that my hips were genetically hug and my arms genetically built sking near the elbow joint. There wasnt anything I could do but get them bigger.

You may be the same way man, if you are doing cleans and bench press along with tricep workouts and your arms are shrinking.......you might just be kind of screwed. I was the same as you when I played football, huge chest, huge legs, ripped back, and decent sized, but kind of flabby arms. It wasnt until jiu jitsu that my arms started to grow again, sometimes, its just those weird things that work muscles you never knew about

 

[imafuturebodybuilder]

i like chins and dips for arms

you said your diong bench, squat, row, powerclean, deadlift

are you doing chins or dips? what about shoulder presses? what do you do for tri's?

do yuo do anything else for legs other than squat+dead ?

For triceps 2ce a week i do - pulley downs, dumbbell overhead extensions, dips...

I also do bench dips, i thinks thats it..

 

[imafuturebodybuilder]

completely agree

just look around ur gym

their some guys that have HUGE bench press lifts but their squat and deadlift suk

theirs some guys with massive arms but their weak as the skinny guy sitting next to them when they curl

and them some guys with massive lats and can barely do a few pull ups while another guy with a small back can do 50

its all about genetics,

im not saying u cant get huge arms

but what i am saying is everyone is different and genetics will determine how u develop overall and how far u can develop a certain muscle group and the way it shapes up

just work hard on getting ur mainlifts ups

and as below said chinups and dips are great for arm development and OVRALL development

just try remember if your goals to have 20inch guns then u may be dissapointed to know that if urs arms are natually scrawny u may and most likely never come close ot this size even with all the steroids in the world

Well my arms are not scrawny. They are just laggin behind my huge built. I mean I'm a pretty big guy.. with long ass arms.. my wing span is up to 6'5"... Which makes my bench press suffer.. and of course I get judged on it by noobs... They just dont realize that bp is just a small fraction of other true strength testing lifts.

My other lifts are great =)

Well thanks guys.. I'm just gonna keep on doing what I do and let them slowly develop...

 

[liffalot]

Well my arms are not scrawny. They are just laggin behind my huge built. I mean I'm a pretty big guy.. with long ass arms.. my wing span is up to 6'5"... Which makes my bench press suffer.. and of course I get judged on it by noobs... They just dont realize that bp is just a small fraction of other true strength testing lifts.

My other lifts are great =)

Well thanks guys.. I'm just gonna keep on doing what I do and let them slowly develop...

Haha I feel ya man

I got looooong ass legs and normal length arms for my height. So my deadlifts and my squats (which also are some of my strongest lifts ironically) suffer big time on that. In a couple years, nobody will judge you....

Or just go assert yourself by whooping someones ass

 

[ExtraMile]

For triceps 2ce a week i do - pulley downs, dumbbell overhead extensions, dips...

I also do bench dips, i thinks thats it..

sounds like you are over training them...

 

[Hellawulf]

Truthfully I did what you are planning on doing in high school, and I regret it every day. I wish I would have just stuck to the football workouts. At one point I was overtraining, and throughout the rest of it, I would see strength gains, but not much muscle gains. My buddies always thought how weird it was that I was strong but didn't really look it. I'm pretty sure that if I would have just stuck to the Football workout I would have seen even better strength gains, and definately more muscle mass. Our workouts had speed training as well, the only thing I wish I would have done to add to our workouts was some endurance running in the mornings, because truthfully the endurance and speed is what will get you to the next level, and if your doing compound lifts 3x a week, you'll be strong enough by the time your a senior. I thought when I was a freshman/sophomore that I needed to catch up to the juniors and seniors, but in all reality there is usually a major growth difference between those age groups.

 

[liffalot]

Im a senior right now and with my football lifts I was benching 335 and squatting about 450. Whats changed since then? Not the weight thats for sure. I can just get proper depth and no ridiculous bounce on each of them.

Since football, I have learned how to lift correctly. Thats where I'd have to disagree with hellawulf; I'm glad I quit football workouts. Like most football teams our workouts were terrible on your joints, overworking every muscle group, giving the illusion that you are building muscle/strength gains. dont get me wrong, you will get stronger doing these workouts, but if you want to keep your body healthy and be able to lift 20 years from now, I'd start looking into some more dynamic excercises.

 

[NinjaTurtles]

i dont know what they are called but I see good results from the db lifts where you bend forward just a bit and kick them back. Maybe they are called dumbell kick backs? Do it and FLEX throughout and you see how that works for you. Do between 10-15reps per set...

 

[liffalot]

Yea those are kickbacks. Great tricep excercise there, you can do them with cables too