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I wanna get bigger arms

Turd Ferguson

Turd Ferguson

New member
I am kinda limited now with the exercises I can do. My bench is at the wifes and I really dont have a place in my townhome for it. I am considering joining a gym but now sure if I can afford it yet.

I have been pretty impressed with my results in the last 6 months. I've lost almost 20 lbs and have more definition that I have ever in my life.

My problem is that I have really long bicepts and they just don't look really big.

I have been doing upper body 3 times a week. I only have a curl bar, so my routine is

30 push ups
35 sit ups
25 curls with 40 lbs
20 military presses

I get this 3 times, sometimes 4

I do lower body
30 squats
30 lunges
leg lifts
sitting with my back on the wall in a squat for as long as I can stand it

I am going to start running with that too.

I know this is a week workout, does anyone have any suggestions? I want my arms to look like you JH, even though you juiced you freakin cheater!

What should I do about diet. I pretty much eat what I want never crazy about sweets or over eat. I drink soda, and beer just about every weekend. What do I need to do to get to my goal weight of 190 and be buff? I am 203 right now and 6'1".

Any help or suggestions appriciated!
 
Turd Ferguson said:
I am kinda limited now with the exercises I can do. My bench is at the wifes and I really dont have a place in my townhome for it. I am considering joining a gym but now sure if I can afford it yet.

I have been pretty impressed with my results in the last 6 months. I've lost almost 20 lbs and have more definition that I have ever in my life.

My problem is that I have really long bicepts and they just don't look really big.

I have been doing upper body 3 times a week. I only have a curl bar, so my routine is

30 push ups
35 sit ups
25 curls with 40 lbs
20 military presses

I get this 3 times, sometimes 4

I do lower body
30 squats
30 lunges
leg lifts
sitting with my back on the wall in a squat for as long as I can stand it

I am going to start running with that too.

I know this is a week workout, does anyone have any suggestions? I want my arms to look like you JH, even though you juiced you freakin cheater!

What should I do about diet. I pretty much eat what I want never crazy about sweets or over eat. I drink soda, and beer just about every weekend. What do I need to do to get to my goal weight of 190 and be buff? I am 203 right now and 6'1".

Any help or suggestions appriciated!
Click to expand...

Carpe Diem Mother Fucker.



Long bodied bicepts is a blessing. Trust me...

You need to reduce your reps and increase your weight.

So... do 4-7 reps in a set, and increase the weight. With your last set going all the way to fatigue of the muscle - you should barely be able to finish your last rep - if at all.

More weight = more muscle. Keep uping the weight, never stay at the same weight / rep count.
 
Last edited:
JH1 said:
Long bodied bicepts is a blessing. Trust me...

You need to reduce your reps and increase your weight.

So... do 4-7 reps in a set, and increase the weight. With your last set going all the way to fatigue of the muscle - you should barely be able to finish your last rep - if at all.

More weight = more muscle. Keep uping the weight, never stay at the same weight / rep count.
Click to expand...

How many sets? as many as I can? Shoot I guess I gotta get more weight or go to the x's and get my shit back
 
Yeah... go get ur shit from your ex's.

For biceps - obviously you cannot just build up your bi's - If I were doing a three day split like you - I'd do 2 sets of 4-7 reps 2 days one week, and one day the next with the other days being 1 set of 4-7 reps with heavier weight.

I am not a training expert, and you may even want to repost this in the training forum, there is some good knowledge up there.

But... for the day with two sets - pick two different excercises - like curl bar, then move to a more concentrated excercise like preacher curls until fatigued.

On the day with only one set for your bi's use more weight, because you want to fatigue the muscle with just that one set.

That's what works for me...
 
JH1 said:
Yeah... go get ur shit from your ex's.

For biceps - obviously you cannot just build up your bi's - If I were doing a three day split like you - I'd do 2 sets of 4-7 reps 2 days one week, and one day the next with the other days being 1 set of 4-7 reps with heavier weight.

I am not a training expert, and you may even want to repost this in the training forum, there is some good knowledge up there.

But... for the day with two sets - pick two different excercises - like curl bar, then move to a more concentrated excercise like preacher curls until fatigued.

On the day with only one set for your bi's use more weight, because you want to fatigue the muscle with just that one set.


That's what works for me...
Click to expand...
Dude you got to be kidding? 2 sets only. Thats hardly a workout. how much weight do you do with the curls. I just called the Arnold rec center and they will give me 6 months for 120$. How freaking good is that?
 
mine are kinda long and stringy (i wear an 18-36 dress shirt) and i've blown them up ok http://www.elitefitness.com/forum/showpost.php?p=6906096&postcount=15. . .i agree with jh. . .no substitute for heavy weight as far as exercises are concerned, the ones that have worked best for me are:

1. standing barbell curls,
2. preacher curls,
3. hammer curls and
4. pullups (yeah. . .it's a back exercise but i do a bunch of them and they've definitely helped the cause).

i had little shittin' arms when i was a kid and it always kinda bugged me. . .
 
digimon7068 said:
mine are kinda long and stringy (i wear an 18-36 dress shirt) and i've blown them up ok http://www.elitefitness.com/forum/showpost.php?p=6906096&postcount=15. . .i agree with jh. . .no substitute for heavy weight as far as exercises are concerned, the ones that have worked best for me are:

1. standing barbell curls,
2. preacher curls,
3. hammer curls and
4. pullups (yeah. . .it's a back exercise but i do a bunch of them and they've definitely helped the cause).

i had little shittin' arms when i was a kid and it always kinda bugged me. . .
Click to expand...
Right on thanks. They definately look big in your pic and your back is ripped. So do you do all of those in one sitting with a ton of weight? Like JH1 said 2 sets? how much weight do you do?
 
HEAVY WEIGHT

Number of sets can be variable... but keep it sort of low... different amounts work for different people, but the same rule applies to all. Heavy Weights = Bigger Muscles.

You definetly want to be on 4-7 reps per set, how many sets can be a little more individual... I suggest two for your bi's and see how that works out... if you start getting pumps and seeing some good results, work in that day with only one set and heavier weights.


As far as it 'hardly being a workout' .. keep saying that after you've fatigued your bi's COMPLETELY... CANNOT finish the rep with heavy weights with only 2 sets of 4-7 reps...

Two days later you won't want to move your arms, the good pain will be so bad... :)

You come on here and let me know what you think then...
 
Either get your stuff or join a gym.
Do core exercises like (Incline) benchpress, shoulderpress, deadlifts, rows, chins, squats. Forget all the nancy isolation exercises. Do core exercises til you puke (not litterly puke cuz you need all the fuel you eat but you get my point), then, if you have enough left, do some isolation movments.

my suggestion anyway.
 
I think a little differently in this area...I let my arms get heavy work from my compound movements (deads, military, bench, rows) and than for their iso work I superset bis/tris and just try to get as much of a pump as I can; no regard to weight being used, just trying to strech the muscle fascia

Usually just 6 sets for tris and 6 sets for bis of direct work every week
 
string_bean00 said:
I think a little differently in this area...I let my arms get heavy work from my compound movements (deads, military, bench, rows) and than for their iso work I superset bis/tris and just try to get as much of a pump as I can; no regard to weight being used, just trying to strech the muscle fascia

Usually just 6 sets for tris and 6 sets for bis of direct work every week
Click to expand...


pussy
 
Turd Ferguson said:
Right on thanks. They definately look big in your pic and your back is ripped. So do you do all of those in one sitting with a ton of weight? Like JH1 said 2 sets? how much weight do you do?
Click to expand...

lol. . .i'm fat right now. . .by june i'll have big ropey veins running across my back :)

like jh says above, i rarely do more than 8 sets for bi's and tri's and i do them as super-sets. . .one set standing barbell curls, one set of skull crushers. . .back and forth. . .4 or 5 sets total. . .these are usually the anchor of my arm workout. . .i go up to 150 for 4 or 5 reps with standing barbell and 140 for 4 or 5 reps with skull crushers. then i move on to a couple of other excercises for each. . .i generally keep the intensity high throughout. however, once in a while i'll do drop sets on the cable machine. . .rope curls for bi's and rope extensions for tri's. . .i'll usually do 2 sets of each, starting at 150 and dropping 20lbs at a time dropping all the way down to 30lbs. . .these usually give me an outrageous pump but they also tend to wreck my arms pretty good so i only do that like once a month.

basic movements. . .heavy weight. . .can't go wrong.
 
One of the reasons I recommend so little isolation sets for bis is because - like I had said - you can't just build up your ceps... you have to get the core excercises in there.. Cores are a must... and you always want to start with core...

The isolations are just on top of that.
 
JH1 said:
One of the reasons I recommend so little isolation sets for bis is because - like I had said - you can't just build up your ceps... you have to get the core excercises in there.. Cores are a must... and you always want to start with core...

The isolations are just on top of that.
Click to expand...
So give me the rotation of the cores then. I guess I just need to suck it up and join the gym at the rec center. I just wonder how packed it gets. I'll probably go check it out tomorrow. why don't you give me your workout routine that you do brody...
 
I am doing HST right now... which is 6 days a week about 40 min a day. I break it up in 2 20 min sets... 4 weeks in... remember with bitcherella, I didn't work out once...

If you want an HST setup, I'll be glad to set you up... But most peeps like to do the 3 day split I gave you that way you aren't in the gym everyday. Now... I am pretty sure I put all the core's that you need in there, email me that excel sheet back and I will make sure.

But basics - Squats, Dead Lifts, Incline Press, Decline Press, Shoulder Press, Rows, Pull Downs.. If those are in there you are set. They should be at the top for a given day (upper body, lower body) followed by smaller muscle groups, and more isolation...

Do your cores first, as listed. Send me that sheet back, I'll double check it. Now, if you want HST, I will set you up with it. I get best results with HST... at least natural.
 
Have you ever looked into powerlifting-style workouts? Look up Westside or Metal Militia if you aren't familiar with these training regimens.

HTH




:cow:
 
mightymouse69 said:
you only have to do a body part once or week or you are doing something wrong.
Click to expand...

HST is supposed to be pretty rad; I just never had the patience to go through and figure out all the maxes (15s and so on)
 
JH1 said:
Post up your routine...
Click to expand...

I don't have time to bleed bitch...

Go heavy or go home...thats all, this is before I started going heavy, I gained prob. 25% since then.

43pucqv.jpg
 
string_bean00 said:
HST is supposed to be pretty rad; I just never had the patience to go through and figure out all the maxes (15s and so on)
Click to expand...

To be honest, I think there are times when various approaches are effective, and other times when they are not. When I wanted to make quick progress, I did doubles (5 days a week) for four years straight. It was brutal but got to where I wanted to be. Now I do one 1.25 hour workout per day and just go as heavy as I can, focusing on one body part per workout (i.e., bi's and tri's on separate days). I just go thru all body parts and then start over.

p.s. I was natural throughout, if I was juicing I would of been insane looking, I am positive about that.
 
mightymouse69 said:
To be honest, I think there are times when various approaches are effective, and other times when they are not. When I wanted to make quick progress, I did doubles (5 days a week) for four years straight. It was brutal but got to where I wanted to be. Now I do one 1.25 hour workout per day and just go as heavy as I can, focusing on one body part per workout (i.e., bi's and tri's on separate days). I just go thru all body parts and then start over.

p.s. I was natural throughout, if I was juicing I would of been insane looking, I am positive about that.
Click to expand...

Wow.. 1.25 hours just on Bi's? Next body part, next day?

How many fuggin sets of how many reps are you doing in 1.25 hours?
 
JH1 said:
Wow.. 1.25 hours just on Bi's? Next body part, next day?

How many fuggin sets of how many reps are you doing in 1.25 hours?
Click to expand...

Ok, here is the catch...I have like OCD, so I do 5 sets of 5 bicep exercises x 7-10 reps each, typically pyramid up to the maximum amount of weight I can do. Not very scientific, but people think I'm pretty insane where I workout and my body can handle it without injury so I have stuck with it.
 
JH1 said:
Carpe Diem Mother Fucker.



Long bodied bicepts is a blessing. Trust me...

You need to reduce your reps and increase your weight.

So... do 4-7 reps in a set, and increase the weight. With your last set going all the way to fatigue of the muscle - you should barely be able to finish your last rep - if at all.

More weight = more muscle. Keep uping the weight, never stay at the same weight / rep count.
Click to expand...

The magazines and books suck because they fail to tell you that you cannot continue to get stronger indefinitely or you'll be bench pressing 1000 pounds in a few years. There's a point of no return. Heavy weight will eventually injure you. I've dropped the weight back considerably by resting less between sets and doing pre-exhausting exercises. Seems to work for me and my risk of injury is much lower.
 
OMEGA said:
you can build really big Biceps just off of 8 sets of Barbell Curls
twice a week

do Pyramids sets and use this bar:
http://www.ironcompany.com/ProductImages/ironcompany/camberedbar-lg.jpg
Click to expand...

Why not 6 or 7 sets? or nine for that matter? What makes 8, the magic number? I think different routines work better for every person. Genetics and drugs playing the largest factor. Some can do anything and blow up. I like to keep my body guessing.
 
biteme said:
Why not 6 or 7 sets? or nine for that matter? What makes 8, the magic number? I think different routines work better for every person. Genetics and drugs playing the largest factor. Some can do anything and blow up. I like to keep my body guessing.
Click to expand...

there's no particular "magic" in it for me. . .i like doing arms and i have a tendancy to want to do more sets. . .i force myself to stay within that particular parameter. . .if you hit chest, back, shoulders hard, your bi's and tri's are probably already getting tweaked pretty good. . .the actual "arm" workout for me is more of a clean up. . .in fact i enjoy it so much, it's actually kind of like a day off for me. . .but, i can't get big arms without hitting arms once a week. . .
 
OMEGA said:
2-3 for warmup
2-3 for Mass
2 for Burnout and max pump

now go to bed
Click to expand...

I agree with this totally, but also with Biteme regarding genetics, I have good genetics and typically gain more than my peers with similar routines.
 
mightymouse69 said:
I agree with this totally, but also with Biteme regarding genetics, I have good genetics and typically gain more than my peers with similar routines.
Click to expand...

yup. . .there's a wall out there. . .no doubt. . .
 
mightymouse69 said:
I agree with this totally, but also with Biteme regarding genetics, I have good genetics and typically gain more than my peers with similar routines.
Click to expand...


agreed

when I was at my pinnacle I built a big back and biceps of this workout twice a week.

8 Sets Stiff Deads with knees bent ( it still hits my lats and traps)
6 Sets Cable Pull Downs
8 Sets of Barbell Curls
 
also when curling concentrate on the negative part of the rep...keep it slow in perfect form on the way down...and don't let your elbows lock out on the bottem so that you maintain a load on your bicepts 100% of the time every rep and every set..
 
swolenole said:
also when curling concentrate on the negative part of the rep...keep it slow in perfect form on the way down...and don't let your elbows lock out on the bottem so that you maintain a load on your bicepts 100% of the time every rep and every set..
Click to expand...

biceps
 
So post up your arms routine. how many sets, how many reps, how much weight. Pleassssee. I just joined a gym today and want to get my days lined out.
 
Turd Ferguson said:
So post up your arms routine. how many sets, how many reps, how much weight. Pleassssee. I just joined a gym today and want to get my days lined out.
Click to expand...

Here is one I do, exercises are in groups of two that are supersetted, ie cg bench supersetted with db curls

cg bench: 225-250lbs x 6-10 reps
db curl: 65lb dbs x 20 reps (total not each side)
[2 sets of each]

preacher curl: 60lb ez bar x 20 reps
overhead db extensions: 110lb db x12-15 reps
[2 sets of each]

kickbacks: 65lb dumbell x 15-20 reps
standing hammer curls: 80lb dumbells x 15-20 reps (total, not each side)
[2 sets of each]

6 sets for bis, 6 for tris, 12 total. quick day. always trying to move up in weights when I hit all my reps.
 
Cable Curls for peak, 5 sets (2 warm-up) x 10 reps then go to 110

Preacher Curls, 5 sets, pyramid up to 115 (ez curl bar)

Hammer Curls with DBs, 5 sets, pyramid up to 60 each

Concentration DB Curls, 5 sets, pyramid up to 70 each side


Triceps are done on a different day (routine will post up later).
 
ok here is what I did yesterday.

5 sets of 8 or as many as I could get straight bar curls with 70 lbs
5 sets of 8 or as many as I could get of hammer curls with 35 lbs dumb bells
5 sets of 8 or as many as I could get incline bench press with 125 lbs
4 sets of 8 (all I could get) of bench with 145lbs. ( that is the most I have ever benched in my life I used to never be able to get that )
That pretty much killed me. I want to add some tricep extensions in there or split out the tris and bis.
Then I did the tread mill for 5 min at about 4 mph and was pretty gassed.

Today just gonna do legs, some squats and cardio.

I know that is pretty weak on weight but is pretty good for me
 
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