ARMS - specifically, arm "width"...

  • xtratall

    Posts: 63

    Sep 11, 2010 6:09 PM GMT
    basically, i am naturally a very lean guy. from the side, my arms look decent. but from straight ahead they look pretty damn skinny. is there anything i can do to target the width of my biceps? or do i just chalk this up to "this is what a lean guy's arms look like when he has a 40" sleeve?"
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    Sep 11, 2010 11:48 PM GMT
    I have the same problem...my arms are starting to look good from the side, but still skinny straight on
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    Sep 11, 2010 11:56 PM GMT
    here's a thread on this from last week
    http://www.realjock.com/gayforums/1128382
  • Brded1dr

    Posts: 45

    Sep 12, 2010 12:12 AM GMT
    xtratall saidbasically, i am naturally a very lean guy. from the side, my arms look decent. but from straight ahead they look pretty damn skinny. is there anything i can do to target the width of my biceps? or do i just chalk this up to "this is what a lean guy's arms look like when he has a 40" sleeve?"


    Tricep tricep tricep! Your tricep is 2/3 of your upper arm and will add to arm width when viewed straight on.
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    Sep 12, 2010 12:17 AM GMT
    Basic heavy exercises. Barbell curls and french presses as heavy as you can go for 6+ reps.

    You are tall as hell so it will take you alot longer to get the thickness you want. I hate those short little dudes who work out for three months and look like Arnold...bastards.

    Your arms look great by the way... I like them... grrrrrr ;-P
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    Sep 12, 2010 12:36 AM GMT
    The advice above isn't very good. You'll want to study up hypertrophy, and, in particular, on sarcoplasmic hypertrophy. Specifically, what that tells us is what common sense does: when you pump it up, it becomes bigger.

    You defeat your goals, and, risk injury, when you lift at low reps. You're much better off to do higher reps. I'll leave it to you to read up on hypertrophy and make your own INFORMED decisions regarding training method. myofibrillated hypertrophy will make you strong (low reps) but you're looking for size and you want sarcoplasmic hypertrophy. This is something you'll need to study up on your own. There's lots of good information all over the place online.

    If you look at guys with big arms, and big legs, you'll see that they all do medium count rep sets, and do them fairly often. Strength and size are very much different things when it comes to lifting / resistance exercise.

    Understand that some folks have shorter muscle insertions and that makes their muscles look more "peaked." Also, understand, that some folks are leaner, and that can give a different look. Still, others have injury, or imbalances, that give them the "Popeye" effect (indicating a torn bicep). Further still, folks on stage often use "pump and pose" or methods similar , to accelerate sarcoplasmic hypertrophy. I.e., they inject fluids into the fascia around the muscle and shape it the way they want. In competitive bodybuilding, it's a given. The trick to size is NEVER low reps, but, rather, enlarging the muscle fascia, either by pumping it up with moderate to high reps, or by injecting into it to stretch it like a hotdog casing would. When exogenous fluid is injected into the fascia, the muscle has room to grow into that space (no hormones involved; just a fluid displacement) and the change in shape, and size, is pretty much permanent unless the person becomes sedentary. "Pump and pose" is part and parcel in competitive circles. The muscle is real, it's just that the space was expanded at a faster pace than normal and the muscle grew into it without any hormone, etc. Of course, site injections are like any invasive procedure and need to be approached from a very informed position and proper risk management / sterile procedure. You probably shouldn't do true "pump and pose" with silica, but, rather, something like grapeseed or cottonseed, if you venture down that path.

    It's a MYTH that low reps produce size, and it's real bad advice to say so. Size is a function more of local muscular endurance. Do your research folks.

    The advice about triceps is sound. Triceps are about 2/3 of your arm size.

    The point: Moderate to high reps (avoid low reps to avoid injury and to hasten size gains) and be sure to work both sides of your arm.
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    Sep 13, 2010 2:29 AM GMT
    chuckystud, thanks a lot for sharing that. Makes sense. I see these huge guys at the gym and a lot of them aren't really lifting massive loads. I, on the other hand, have been lifting increasingly heavy loads and haven't gained anything in years! My pics from 2000 look almost the same as my ones from 2010, even though I can lift a lot more. Like the OP, I also have trouble adding thickness to my arms. I'm going to try your suggestion and see what happens. I do worry about losing strength though.
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    Sep 13, 2010 1:01 PM GMT
    Hi xtratall,
    I have the same problem……..I used online pharmacy casern and it work’s you used it I am sure you will happy to get it……..

    Cheers,
    -------------------------------

    online pharmacy
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    Sep 13, 2010 1:05 PM GMT
    ugh, a pharmacy post (above). blech.

    thanks for posting this, xtratall. i have the same problem.
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    Sep 13, 2010 1:46 PM GMT
    Thanks I am going to try this too! this could be what I've been doing wrong.
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    Sep 13, 2010 2:55 PM GMT
    sdgman said I hate those short little dudes who work out for three months and look like Arnold...bastards.



    As a short arse dude who regularly wishes he was taller and bigger, your hating on me makes me unbelievably happy.

    #justsayin
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    Sep 14, 2010 1:40 AM GMT
    triceps triceps triceps....guys just blow through them in their workout. I love doing them probably my favorite workout day spend at least 40 minutes on them.
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    Sep 14, 2010 1:49 AM GMT
    I agree with what the guys are saying on working your triceps fully. This would be where I would start. It makes such a big difference on the overall mass of the upper arm, and the outer part makes your arm look a lot thicker from the front and back.

    When you are doing your bicep work, I would pick exercises where your wrists are fully rotating throughout, and make sure that you are doing it really strict, so you can feel the target working really hard.
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    Sep 14, 2010 6:08 AM GMT
    sdgman saidBasic heavy exercises. Barbell curls and french presses as heavy as you can go for 6+ reps.

    You are tall as hell so it will take you alot longer to get the thickness you want. I hate those short little dudes who work out for three months and look like Arnold...bastards.

    Your arms look great by the way... I like them... grrrrrr ;-P
    This. The levers in your arms are longer, therefore it's a little harder to get them to do as much weight as you'd like, plus your metabolism is higher, so building muscle is a bit of a bitch. If you want to get them bigger, do more tricep exercises, like the above as well as bench press, tri pulldowns, tri extensions, etc.

    Side note- your arms look fantastic for a guy your height and weight. ;)
  • NYCguy74

    Posts: 311

    Sep 14, 2010 4:03 PM GMT
    see what tricep development will do for the width of your arms?

    http://failblog.org/2010/09/14/epic-fail-photos-anabolic-fail/
    5a58f5bf-095d-4514-9de5-e8ee5b1eaa4b.jpg

    ------------------------------
    EDIT

    apparently i need to add a disclaimer.

    This is only intended to be humorous, not a statement either for or against steroids. Although they are not mentioned in the photo, they are in the link that i posted. I only posted the link to give credit to the source.
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    Sep 14, 2010 4:10 PM GMT
    NYCguy74 saidsee what tricep development will do for the width of your arms?

    http://failblog.org/2010/09/14/epic-fail-photos-anabolic-fail/
    5a58f5bf-095d-4514-9de5-e8ee5b1eaa4b.jpg



    This was posted by an ignorant person. AAS would never cause this effect, but, plain old grapeseed oil, or cottonseed oil, would (both can be used to cook food, too, and, both are very legal). The classic example of this would be with Greg Valentino who became obsessed with site injections, and made himself look stupid, but, it had NOTHING to do with AAS.

    Misinformation by ignorant folks is just that.
  • NYCguy74

    Posts: 311

    Sep 14, 2010 4:23 PM GMT
    chuckystud said
    This was posted by an ignorant person.


    And that was posted by someone with no sense of humor.

    I never mentioned AAS, only posted the picture.
    whoever posted it on failblog did that.
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    Sep 14, 2010 4:32 PM GMT
    You'll want to pay more attention to detail. It says "anabolic fail" in the title. Go back, and read, and you'll realize you're wrong.

    Quoting your post: "http://failblog.org/2010/09/14/epic-fail-photos-anabolic-fail/"

    In this case, ignorance on top of ignorance.

    It's o.k. Ignorant folks don't realize they are, even when you point it out to them.

    A 20 year old kid has no idea about what truth is, and, you do a huge disservice by putting up such garbage. Yes, I know it's garbage, but, many folks wouldn't.
  • xtratall

    Posts: 63

    Sep 21, 2010 7:08 PM GMT
    just a shout out to all who posted helpful hints here. much appreciated and my ares are HUGE now!!! naw not really, but have shaken up my workout to incorporate the suggestions. will see how i look and feel after a month...
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    Sep 21, 2010 7:43 PM GMT
    Brded1dr said
    xtratall saidbasically, i am naturally a very lean guy. from the side, my arms look decent. but from straight ahead they look pretty damn skinny. is there anything i can do to target the width of my biceps? or do i just chalk this up to "this is what a lean guy's arms look like when he has a 40" sleeve?"


    Tricep tricep tricep! Your tricep is 2/3 of your upper arm and will add to arm width when viewed straight on.


    I just heard this the other day... been doing more tricep stuff for a couple weeks and haven't noticed a huuuge difference, but a bit. Any tips on different type of tricep workouts would be appreciated... so far I just know of maybe 3 that I alternate between. Gotta keep the muscles confused though!
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    Oct 05, 2010 2:25 AM GMT
    JoeB1986 said
    Brded1dr said
    xtratall saidbasically, i am naturally a very lean guy. from the side, my arms look decent. but from straight ahead they look pretty damn skinny. is there anything i can do to target the width of my biceps? or do i just chalk this up to "this is what a lean guy's arms look like when he has a 40" sleeve?"


    Tricep tricep tricep! Your tricep is 2/3 of your upper arm and will add to arm width when viewed straight on.


    I just heard this the other day... been doing more tricep stuff for a couple weeks and haven't noticed a huuuge difference, but a bit. Any tips on different type of tricep workouts would be appreciated... so far I just know of maybe 3 that I alternate between. Gotta keep the muscles confused though!


    Your timescales are wrong - you should be thinking in terms of years rather than weeks.

    Dips and tricep press downs are my two main tricep exercises, which I do every tricep workout. Bench and standing military press also give them a good working.
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    Oct 05, 2010 6:01 AM GMT
    NYCguy74 saidsee what tricep development will do for the width of your arms?

    http://failblog.org/2010/09/14/epic-fail-photos-anabolic-fail/
    5a58f5bf-095d-4514-9de5-e8ee5b1eaa4b.jpg

    ------------------------------
    EDIT

    apparently i need to add a disclaimer.

    This is only intended to be humorous, not a statement either for or against steroids. Although they are not mentioned in the photo, they are in the link that i posted. I only posted the link to give credit to the source.
    Humorous or not- synthol is baaaaaad.
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    Oct 05, 2010 6:04 AM GMT
    muscletussle said
    JoeB1986 said
    Brded1dr said
    xtratall saidbasically, i am naturally a very lean guy. from the side, my arms look decent. but from straight ahead they look pretty damn skinny. is there anything i can do to target the width of my biceps? or do i just chalk this up to "this is what a lean guy's arms look like when he has a 40" sleeve?"


    Tricep tricep tricep! Your tricep is 2/3 of your upper arm and will add to arm width when viewed straight on.


    I just heard this the other day... been doing more tricep stuff for a couple weeks and haven't noticed a huuuge difference, but a bit. Any tips on different type of tricep workouts would be appreciated... so far I just know of maybe 3 that I alternate between. Gotta keep the muscles confused though!


    Your timescales are wrong - you should be thinking in terms of years rather than weeks.

    Dips and tricep press downs are my two main tricep exercises, which I do every tricep workout. Bench and standing military press also give them a good working.




    I know I should be thinking in years... in a perfect world weeks would be great, but I know realistically it will take a lot of time. I just started working out maybe 2.5 years ago and am just now starting to get some of the results I want... but then my goals change and I want to get bigger and better no matter what. Check back when I'm 30. icon_smile.gif
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    Oct 05, 2010 1:31 PM GMT
    I do hammer strength machine dips with very heavy height..only tri excercise that you can really go heavy on...if you dont have one in your gym than regular dips will do

    overhead triceps with the ezcurl bar

    one armed triceps pulldown or one armed tricep kickback on the cable machine

    close gripped bench press

    feel the burn in the tris, if you arent feeling sore the next day or two in the tris than you have to bump your workout up in intensity
  • acousticpunk

    Posts: 76

    Feb 02, 2011 11:58 AM GMT
    First off, I have the same problem. In my experience I started to notice a greater difference when I changed three things.

    1) I started lifting heavy. I did fewer reps at higher weight, but alongside that, I superset and added more sets (4-6 instead of 3).

    2) I beefed up my tricep workout. Again supersetting and spending more time on them.

    And 3) I added a shoulder series to my routine. A lot of guys, I think, ignore their shoulders because they think bench will cover it. A well rounded shoulder series beefed up all my arm related lifts including bench, tris and bis.

    Hope this helps!