What is the best and fastest way to build arms?

  • Posted by a hidden member.
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    Feb 28, 2008 12:53 AM GMT
    I have alot of things I love abut my body... but my arms are my least favourite.
    I have skinny arms that don't suit my frame.
    I have absolutely NO definition in them AT ALL!
    What is the best and fastest way to build my deltoids and my triceps?
    I HATE looking at my side profile in the mirror icon_cry.gif
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    Feb 28, 2008 1:03 AM GMT
    Eat.

    Once you get that under control, all of you will grow.

    Once you grow, you'll have muscle to show.

    Food and compound exercises are the fastest way. Lots of different workouts posted.

    Number one thing: eat, so you can grow.

    Your arms don't exist because your body has used them for food, because you don't eat enough. EAT.
  • Posted by a hidden member.
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    Feb 28, 2008 1:36 AM GMT
    Eat your spinach.... Look at what it does for Popeyeicon_lol.gif
  • Posted by a hidden member.
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    Feb 28, 2008 2:24 AM GMT
    I eat non stop.
    And not junk food either. I eat tons of salmon chicken and pasta and usually 3 to 5 times a day. food isnt the problem lol
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    Feb 28, 2008 2:50 AM GMT
    Work your Trapezius with shoulder shrugs and use heavy weight. Look at the structure of the body. The overall weight of your Arms is limited by the strength of the Trap to keep your shoulder girdle attached to your head. Once you have that down. Recognize that the Tricep is the biggest of the muscles in the arm not the bicep. while I could recommend a metric shit- ton of exercises for those muscles I'll tell you that push-ups, pull-ups, and chin-ups are quick and easy ways to gain size. make them your play thing. do alot of them every day.
  • shoelessj

    Posts: 511

    Feb 28, 2008 7:36 AM GMT
    buying them from the russians?

    thank you, i'll be here all week. please tip your waiters...
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    Feb 28, 2008 7:43 AM GMT
    Lift heavy weights.icon_lol.gif
  • DiverScience

    Posts: 1426

    Feb 28, 2008 2:40 PM GMT
    Skullcrushers, press downs, overhead cable tris, dips, pushups, pullups, chinups. If you have access, TRX dips are even better.

    If you want to add curls in there, go ahead, but there's little need. Most arm size comes from your tri, not bicep. Which is good, since they grow faster anyway.
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    Feb 28, 2008 3:26 PM GMT
    food IS the problem! what you are eating now is producing what you are now. listen to chucky!
  • Hunkymonkey

    Posts: 215

    Feb 28, 2008 6:40 PM GMT
    I always tell people: 1) Food 2) Training. In that order. You have to take in more calories than you burn. You have to have protein AND carbs to build. A pro BB (can't remember who just now) once said, great bodies take years not months to build. So, change is incremental. Another factor is genetics. Obviously, you are noticing that. In any case, the best way is with compound exercises where you can, ones that use more than an isolated muscle group.

    For delts, a pro once told me to focus on rear delts and it was great advice. I do rear-delt flies 1 time a week with my back workout. The results speak for themselves. They have really added mass. As to front delts, you are gonna build them with incline presses, even front militaries (rear militaries are rough on the shoulder joint). And side delts - flies. For me, I use dumbbells and do one side at a time, standing, using my opposite arm to grab something and support my body. It lets me go a little heavier. I also have to say that good lat work will push your shoulders out to the side, so do lats as well. I usually do 4 or 5 sets, pyramided, with the last set at 5 reps. Lastly, don't ignore shrugs for your traps. the shoulder areas is delts AND traps. If you want, do upright rowing for front delts and traps together.

    Triceps are pretty simple. Really you have a lot of variations, but only 2 basic moves: overhand and underhand. So you can do pushdowns/dips/reversegrip bench/single side underhand pulls (high or low). It's good to do your tris on chest day, as any pressing (flat/incline/decline/dips) heavily engage your tris in compound moves. So, after the chest workout, and if you do shoulders same day, then go to tris. Do 2 exerises: a push and a pull. Me, I like pressdowns because skull crushers are nasty on my elbows and wrists, then I finish with underhand pulls, one arm at a time. In both, I usually do 4 or 5 sets of 8 reps, increasing the weight.
  • Posted by a hidden member.
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    Feb 28, 2008 11:09 PM GMT
    Skull crushers always fuck up my elbows. I don't do them anymore.

    You may want to get your thryroid checked. If it's normal, you aren't eating enough.

    Work on your legs, and your food, and the rest of your body will follow.

    Doing rear delts is sound advice. Most guys are kinda' dumb there, and neglect the rear delts and overtrain anterior deltoids, and end up with shoulder impingement.
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    Feb 29, 2008 12:09 PM GMT
    Engage a personal trainer at your local gym if you need one on one advice.

    Or go online and get those self-help programs like this one
    ==> http://tinyurl.com/yvn538

    I am on it and so far so good.

  • Posted by a hidden member.
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    Mar 01, 2008 1:06 AM GMT
    Only eating 3-5 times a day isn't enough... I'm literally eating ALL THE TIME to gain weight. Aim for a MINIMUM of 6 meals a day, and graze all day in between.

    Don't be afraid to go back for seconds, don't be afraid to snack, and don't be afraid of pigging out. icon_wink.gif
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    Mar 04, 2008 12:35 AM GMT
    Pigging out is good, but the right stuff. Stay away from the stupid snack foods.Eat and stack on the good ones as: Fruits, veggies, yogurt, nutz, the list goes on and on! EAT MAN EAT!