Anybody have any arm (bicep/tricep) building tips??

  • Posted by a hidden member.
    Log in to view his profile

    Jan 25, 2011 4:35 PM GMT
    So...i have been lifting for the last 8 years of my life or so. I very good about taking protein (around 150g a day) and watching my diet in order to maintain a lean physique. I work out 5-6 days a week and switch up my routines about every 2 weeks or so between low rep high weight and low weight high rep. I also include many total body exercise (squats, presses, hang cleans, etc) to try to naturally increase my testosterone. However, i have been unable, no matter what i try, to get my arms bigger. I have no problems with the rest of my body which is fairly large...it just seems like my arms refuse to grow. I was wondering if anyway has any tips to help me out!?!?! May people have told me that it's hard to grow when you diet as strictly as i do and dont take in much fat or many calories. Most of my meals include chicken, tuna, veggies, turkey, eggs,etc...the traditional shit. I dont really want to get fat in order to get my arms bigger so hopefully you guys can help me out...especially since many of you have WAY bigger arms than myself! thanks so much for the help boys! icon_cool.gif
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2011 1:02 AM GMT
    dips....if your gym has a hammer strength dip machine that will work great, if you dont then use either the dip apparatus that every gym has or take two benches spread apart and do dips that way gradually adding a bit of weight on your lap as you progress. To get some bigger gains you eventually may have to sacrfice some of your abs
  • Hunkymonkey

    Posts: 215

    Feb 02, 2011 7:31 PM GMT
    Some observations:
    1) You are 21 and naturally lean. Being a lean bodytype, your arms will need extra work. I recommend training them twice a week, switching the exercises a little. Do short routines but go heavy. A couple of warmups and a couple of work sets. I really like preacher curls, and seated one-arm curls, and standing cable contractions, as well as standing bicep curls. For triceps, I like cable pressdowns (or overhead), one handed reverse grip cables, and dumbell triceps. Also dips and narrow grip bench press (normal and reverse grip). I don't like french curls. Too hard on the wrists.

    2) Your metabolism is at warp 9 right now. At your height, weight, and age, you look great if you want to be totally ripped, but if you want to grow and I mean grow for real, you need lots more carbs and healthy fats, not just the protein. You are probably burning up everything you eat, if not actually running a calorie deficit. Don't worry about a smidgin of exta body fat. Trust me, if you have mostly lean mass, no one will notice icon_smile.gif)
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2011 10:00 PM GMT
    Flex yer arms really tight while I grope them. That'll be a great workout. icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Feb 09, 2011 10:07 AM GMT
    the best exercises for the bicep/tricep are with dimmers,..
    use weight for bicep then dimmers for bicep and also use weight for the tricep and then use dimmers first single then double for the tricep,...
    arnold and bodybuilding
    regards,..
  • Posted by a hidden member.
    Log in to view his profile

    Feb 09, 2011 10:41 AM GMT
    Keep eating clean but do eat more. People say you won't get bigger arms unless you increase your bodyweight.