Routine specializing in arms

[BEAST420]

I wanna get on a new workout regimen that focus on arm growth specifically. Does anyone have any suggestions?

 

[themondtster]

Use Google. Look at Jim Stoppani and Charles Poliquin. Both have programs that are supposed to be great. I imagine there are others.

 

[notjake11]

You are far more likely to get answers to these types of questions if you post them in the right section of the forum. Scroll down on the main page and their is a section specifically for weight training.

 

[joeblow12345]

Any program that specializes in arm growth is a waste IMO. Big arms are a byproduct of doing heavy compound moves over time. The greatest increase in arm size comes from doing heavy pulling and pushing moves. The isolation moves do very little to grow the arms and IMO should only be used to finish off your arms after the compound lifts are done. I see guys with small arms doing curls all the time but their arms never grow. They spend too much time doing curls and kickbacks, and not enough doing rows or dips. Focus on building the big lifts and size will come. I bet that when you can do 10 pull ups, and dips with 100 lbs strapped to your waist your arms will be bigger. I guarantee it.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

 

[MattJS]

joeblow hit the nail on the head, the quickest way to get bigger arms is to get bigger, the quickest way to get bigger is heavy compound lifts over time...

 

[Gorilla-Pharma]

Agree with the heavy compound lifts as well.

 

[BEAST420]

that is what i have been doing. For over two months i have been doing, push, pull, legs, and i have gained weight and size no question. I wanted to switch it up a bit, but i guess not?? fuck, im gettin ready to go to the gym and have no clue what to workout :/ ... No one got advice on how break downs or anything?? i just wanna switch it up a bit.

 

[goin on 4T]

2 months?
Slow down bro, we have been working out for years. Some of us decades. This stuff doesn't happen overnight.
How is your diet?

 

[tnez25]

I recommend starting with light strict straight bar cable curls to get blood flowing about 15- 20 reps squeeze at the top ,,

Hammer curls 3 sets
12 reps
10 reps
8 reps move up ten pounds every set (pyramid)

Ez curl bar ,,,I do 2 sets wide grip and to sets close grip really strict and slow..about 12- 15 reps

Inside hammer curls ( instead of side hammer do hammer like your jackin off ,,LOL. Serious but u don't have to go heavy just squeeze at top... This will blow out bi' s width...
3 sets of 12

Alternating curls
3 sets
12,10,8 raising weight every set (pyramid)

Finish with cable rope hammer curls
3 sets
15 - 20 strict reps squeeze at top

By the time your done u won't be able to put your shirt back on!!!!



Sent from my PG86100 using EliteFitness

 

[BEAST420]

I said 2 months with that paticular breakdown. Iv been working out for years bro.. my diet is straight. i dont like going more then 2-3 months without changing up my breakdown bc i feel like my muscles get used to the same workouts. Any way, Tnez, that looks good but seems like a lot for one workout lol. bis are small muscle group, and to me that seems like overkill. Maybe all that minus the cabels