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Hey Guys,

For the most part I work out to be healthy and feel good. However, the summer is upon us and I've been to the beach and some guys have massive, killer arms on them. They have such nice, rounded out biceps that just cut across their arms. And a lot of guys have achieved this without putting a bunch of weight on in their stomach to support the extra muscle.

I work out consistently and put a good chunk of time into my shoulders, chest and arms. I have some decent weight to me, but I want to know if there are any specific exercises that I could be doing to help target my biceps and triceps in such a way that will make them pop? I'm being vain here because I want to change up my routine with exercises for vanity purposes alone. If there is anything specifically to improve the LOOK of my arms please share. Anything would help.

Static hold chin-ups: Hold for 20+ seconds at the top of each chin-up, slowly release, wait 5 seconds, then pull yourself up again as quickly as possible and hold again. Do that 3-4 times during your next bicep workout (preferably at the beginning because it's tough).

Static hold weighted dips: Same procedure, but with dips.

<-- Arm fetishist.

On your bicep day, do your standard routine, then finish it out with a burn set of seated preacher cable curls: http://www.muscleandstrength.com/exercises/preacher-cable-curl.html

Burn set: 2 sets, 40 reps. "Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight."

You'll feel it in the morning and see it with in a few weeks (OK maybe more like a month or so)

Big arms come from having a big back.

Work your back.

I'm a fan of '21's.' My friend started making me do these recently and my arms always feel like they're going to pop when i'm done.


Grab an EZ-curl bar, curl up to 90 degrees, stop, then lower...do this 7 times

then, start at 90 degrees, curl to the top, then lower back to 90 degrees...do this 7 times.

then start at the bottom and curl all the way up...do this 7 times

My personal trainer has been do holds at a 40% angle for 5-15 seconds between decreasing sets.. I definitely feel a burn on the sets more when I do that.. my arms are way ahead in development compared to the rest of my body so I must be doing something right there.

runner_85 saidHey Guys,

For the most part I work out to be healthy and feel good. However, the summer is upon us and I've been to the beach and some guys have massive, killer arms on them. They have such nice, rounded out biceps that just cut across their arms. And a lot of guys have achieved this without putting a bunch of weight on in their stomach to support the extra muscle.

I work out consistently and put a good chunk of time into my shoulders, chest and arms. I have some decent weight to me, but I want to know if there are any specific exercises that I could be doing to help target my biceps and triceps in such a way that will make them pop? I'm being vain here because I want to change up my routine with exercises for vanity purposes alone. If there is anything specifically to improve the LOOK of my arms please share. Anything would help.

Thanks for the quick tips guys, going to try some when I'm off to the gym in a bit.

I wish I could help you out, but I know nothing about big arms.

MindAndMatter saidI wish I could help you out, but I know nothing about big arms.

haha says the guy with the 19" calibres

Runner 85 - there are so many brilliant 12 week programs on RJ to follow - build your entire body or else you will end up looking like Popeye with chicken legs...

I thought that exercise and health were the main reasons for joining this site - and that I was the only one who liked looking at superb inspiring men :-)

Do dumbbell and E-Z curl bar curls until your sick of doing them, then continue to do them. If people roll their eyes because your at the gym again doing dumbbell curls your on the right track.

And as someone mentioned, heavy back training works the biceps pretty well too.

TroyAthlete saidBig arms come from having a big back.

Work your back.

.......yo pussy an yo crack. (Sorry, I tried desperately to resist)

tgrissom0312 saidI'm a fan of '21's.' My friend started making me do these recently and my arms always feel like they're going to pop when i'm done.


Grab an EZ-curl bar, curl up to 90 degrees, stop, then lower...do this 7 times

then, start at 90 degrees, curl to the top, then lower back to 90 degrees...do this 7 times.

then start at the bottom and curl all the way up...do this 7 times

+1, this...I get a rush of doing 21st, and is funny in the gyms how some young guys never heard of these, and watch.

MindAndMatter saidI wish I could help you out, but I know nothing about big arms.

liar

I'll never have ridiculous arms, but I'm not so unhappy as long as the rest of my body doesn't look ridiculous.

how about anchor arms? they worked dor Spongebob!



That's what I use!!

In all honesty, you also have to eat steadily. It takes about 10 lbs of lean body mass to gain an inch on your arms. Too many guys forget their nutrition.

MindAndMatter saidI wish I could help you out, but I know nothing about big arms.

Me, either!

Not one mention of triceps above.. oh well, you'll just get half big arms

paulflexes saidStatic hold chin-ups: Hold for 20+ seconds at the top of each chin-up, slowly release, wait 5 seconds, then pull yourself up again as quickly as possible and hold again. Do that 3-4 times during your next bicep workout (preferably at the beginning because it's tough).

Static hold weighted dips: Same procedure, but with dips.

<-- Arm fetishist.

I just started doing this! I have the hardest time building arms. I start my biceps routine with this now, (3 times so far) seems to be working, Y E S ! ! !

FootballHawk said

MindAndMatter saidI wish I could help you out, but I know nothing about big arms.

haha says the guy with the 19" calibres

It's pretty amazing, it's like the audacity of huge.

So I'm trying some of the suggestions on here; thanks by the way guys! My arms were burning before I finished Bi's today :-) I still feel a little drained typing lol.... Loving it!

I have nothing of value to add to this, but it makes me drool reading it. Carry on.

beneful1 saidNot one mention of triceps above.. oh well, you'll just get half big arms

actually the bicep is 1/3 of the arm 2/3's are your triceps

MikemikeMike said

beneful1 saidNot one mention of triceps above.. oh well, you'll just get half big arms

actually the bicep is 1/3 of the arm 2/3's are your triceps

Keep this in mind. And work the long head in particular. It gives you a balance and thickness that is unmistakable even when relaxed. The other key is work biceps and triceps on separate days. Give them some individual focus and attention.

Most guys forget the brachialis, which pushes against the biceps and help emphasize the short head's peak when flexed. So do those hammer curls.

Learn the difference between isolation movements. Too many guys I see at the gym spend much too long on concentration movements like seated concentration curls or standing crucifixion cable curls. Those are finishing movements, you need to start with standing wide grip fixed bar curls, seated 45* dumbell curls, narrow grip knurled bar preacher curls, reverse curls, hammer curls before you move to spider curls and concentration curls.

With triceps, get that full range of motion. Using a fixed knurled bar, get those elbows tight in against your head, behind your ears, and get that full extension at the bottom and feel the stretch in the long head, then push up and keep the tension and the movement going. Same with kneeling overhead extensions (some people call them the dual-pedistal triceps extension or the Scott extensions). Squeeze at the extension, and then fuly relax and feel that stretch, butt back, back flat and down low.

Also, realize that cutting, while losing a little size, ,also makes your arms pop more and give the illusion of more size simply because of separation and definition.

echo the thoughts about triceps. Work them harder and the whole area will look better. You have to do trial and error a bit with bis. Drop sets are always good, sometimes just go heavy to get the feel of the heavier weight but you cant do that all the time