Big Guns

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    Aug 07, 2007 1:38 PM GMT
    guys i'd like your expert advice. i read somewhere that to put an inch on your arms you need to put about 12/14 pounds on all over. is this true? is it possible to build your arms up just with curls etc? i already weigh 154 pounds and i'm not sure that i can get too much bigger for my height. any advice?
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    Aug 07, 2007 2:33 PM GMT
    There are some guys on here who can probably go into more detail physiologically, but I would guess that the 12/14lbs that you have read about is a generalization.

    That said, it is hard to put on substantial size in one area without all around training.

    You could certainly emphasize your biceps in training and get them to grow faster than other body parts. Whether you would gain a full inch without adding much muscle everywhere else probably depends in large part on your routine, your genetics, etc. Either way, I suspect this would have to be a long term goal since it is so focused.

    Also, don't forget that triceps are actually capable of adding more size to your arms than biceps.
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    Aug 07, 2007 3:33 PM GMT
    Arms are easy . Lots of curls for biceps, heavy, low reps. Triceps the same. Attack them from several angles- curling bar, free weights, preacher etc. Guns go away pretty fast tho if you don't keep at it. You are at a critical age. Trying to gain " weight" I don't think is a good idea. My advice is to stay slim and muscular.
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    Aug 07, 2007 5:14 PM GMT
    ? Not at all...

    There is no such thing as spot reduction of body fat, BUT there IS such a thing as spot increase of muscle mass. That is called "body building."

    If you take someone who has never worked out and only give this person arm exercises, guess what, this person may gain more than 1" at the arms without putting on 12 to 14 pounds of muscles all over.

    12 to 14 pounds of lean boyd mass is a LOT of weight!
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    Aug 07, 2007 5:20 PM GMT
    Sounds like you want that popped look all the guys seem to think is hot and you can get that from going a bit heavy weight/low rep. THAT SAID, really defined arms will require you to hit your biceps from different angles, to develop your triceps, to define you shoulders, and last but not least, to bring out your forearms.

    Good luck!
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    Aug 07, 2007 5:23 PM GMT
    dakuk - i like how you look right now :)
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    Aug 07, 2007 8:44 PM GMT
    Dakuk, so glad you brought this up. I read the same thing in one of the exercise mags a month or so ago and have been wondering if it were true. My arms look a lot better than they did before I was working out (6 months or so) but I can't get them beyond 12 or so inches.

    Sounds like heavy weights, low reps, lots of sets, and variety of exercises is the consensus, no?

    One does not have to put on 12-15 pounds to gain an inch in the arms?

    A young friend with great arms advised me to do reverse curls and 21's. What do you guys think of that?
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    Aug 07, 2007 10:18 PM GMT
    Many of those men's exercise magazines, as I have already posted before, as as reliable as People's Magaine... As a matter of fact, some the things these magazines publish are not just garbage, but can lead to injuries. I cringe sometimes when I see what is published... This is not unlike the fad diets many other "life style" magazines publish... Garbage.

    10 - 12 pounds of lean body mass is A LOT OF weight! There are guys who can only hope such weight gain of lean body mass by doing steroids. If you even gain 5 pounds of lean body mass, it is a good accomplishment already. Whoever put out that information is full of BS, no scientific background what so ever...
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    Aug 07, 2007 11:45 PM GMT
    Dak,

    At 43, if you're having trouble building, I'd look to your exercise technique, your nutrition, and I'd have my hormone levels checked. While I think you look good, 154# doesn't sound like a maximum muscular weight to me unless you've a very VERY slender frame.
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    Aug 08, 2007 9:28 AM GMT
    i love this site! cheers guys. lots of excellent advice. i'll look into all your suggestions and thanks for the compliments :)