chuckystud saidThat's horrible advice. You know anything about hypertrophy? READ UP.
If you want your arms to get bigger, you need to understand that 2/3 of your arm is made up of your TRICEPS.
Low rep, high weight is a prescription for a tear, and won't do dildly for sarcoplasmic hypertrophy.
Getting lean will help some, but, mainly, VOLUME at 8 to 25 reps, done over a period of time, will grow arms.
Adequate calories and rest are essential for proper recovery.
A full stretch is critical. I.e., for biceps, incline dumbbell curls, through a full range of motion will give both stretch and a full range of motion.
Study the anatomy of your arms.
For triceps, fully extended triceps extensions, at moderate to high reps will help.
Those guys on the cover of the fitness mags have expanded their arms by injecting oil into them and expanding the muscle fascia (the main limiting factor in growth aside from calories and myostatin.) Most folks won't look like the guy on the mag.
Can't get bigger if you don't eat. It WILL NOT happen. If you train for a particular type of hypertrophy, you'll get it. Training for muscular hypertrophy won't make you very big. It'll make you strong, hard, and maybe, injured.
Form is critical. Learn the anatomy and work each muscle through a full range of motion.
'course...I'm the one who's 5'5" with 19 inch arms...so...what do I know?
Well, I know science, and, I study for my goals, on SCIENCE, and not bullshit.
Chucky's right. It's all about tri's!
Focus on that Long Head, it adds significant hang and balance to the arm and thickness that gives you additional sweep.
My favorite triceps exercise is a bench extension. Some gyms (very very few) have the bench Larry Scott created for this movement, which basically is two pads with a space between them, about the height of a normal flat bench, so you have to adapt to what your gym has.
Using an adjustable cable cross-over machine, center the bench lengthwise parallel to the stack of one side, and approximately four feet away. Use a mat for the floor if your gym isn't a rubberized floor, for comfort. With the cable pinned about 3/4 of the way down from the top, and using either a rope or a V grip, grasp the handle/rope, kneel with your back to the stack and the soles of your feet braced on the bottom brace of the cross-over rack. Place your elbows on the pad of the bench, with your head tucked down and your back as flat as possible, your hips pushed back toward the rack. Extend your arms forward pressing the weight and make sure to squeeze at the top, then return on the negative, controlling the weight until your arms are pulled just above your head, flexing your biceps in this position and letting the weight give you a full stretch on that long head, repeat for up to 15 reps or until failure. Rest one to two minutes between sets, and remember to keep your elbows firmly on the pad, close together. Keep that back down and flat and feel that stretch.
Another GREAT tri exercise is a modified kind of lying fixed bar extension, but using the safety brackets on a power rack as a guide rail.
Pin the braces on the rack at a level approximately ten to twelve inches above your head when lying on the bench. facing with your head out, grab the fixed bar (or an olympic bar if you have the strength) and using a normal grip width, push the bar up from your chest until it hits the bottom of the brackets. Push it to where it is just over the bridge of your nose, keeping it flush on the bottom of the brackets (NOTE: on some power racks, you may have to flip the brackets so that they are upside down for this work most effectively) Now extend the bar behind you using the brackets as your guide rail - keeping the bar pressed against them until you are fully extended - DO NOT EXTEND YOUR SHOULDERS, this is an isolation of the triceps. Concentric movement is back to the start over the bridge of your nose. Repeat this movement and again squeeze a the top of the extension, and don't let that bar lose contact with the brackets! Keep it pressed up as you extend out and back. This will give you an exceptionally isolation. Typically you'll burn out and start to fail (as the bar is more difficult to keep pressed against the rails) after ten to twelve reps if you've chosen the proper weight. Three sets, resting no more than two minutes between sets.
You'll be amazed at how this thickens your tri's and adds sweep. In turn, your biceps will respond as the body actually seeks balance, and you'll notice your bicep weights increasing.
For biceps movements, not nearly enough focus goes into the bracialis, and I suggest you look at Arnold's Encyclopedia of Bodybuilding for good, basic movements to isolate and build strength in this area.
I love spider curls, but this note is WAY too long already. Email me if you want more.