How to Build Arm Size?

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

    Feb 01, 2013 11:06 PM GMT
    So I feel like my arm size has been kind of stuck in a rut. At one point I was on my way to 13 inches and then I got sick for a week on vacation (lost 10 pounds - decent portion of muscle). Can't seem to get past 12" now (at some point I'd like to reach 14").

    I think my arm growth is getting hindered because I stopped doing dips (I use to do them on chairs at home, but now I don't have access to them and the small workout facility I go to doesn't have anything for dips).

    For the most part I only have access to free weights, cable machine, lat machine, chest / shoulder press machine. I typically do Tricep/Bicep in the same workout. Here's a typical workout, choosing a weight I can stay in the rep range -

    Tricep Pushdown - 1 Set of Drop (6-8 Reps Per), 2/3rd set 6-8 Reps
    Dumbbell French Press - 1 Set of Drop (8-12 Reps Per), 2/3rd set 8-12 Reps
    Tricep Extension - 1/2/3 set of 8-12 Reps

    DB Curls - 1 Set of drop (8-12 Reps per), 2/3rd set 8-12 Reps
    Hammer Curls - 1 Set of drop (8-12 Reps per), 2/3rd set of 8-12 Reps
    21s - 2 to 3 sets using a low enough weight to make it to 21

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

    Feb 02, 2013 3:54 AM GMT
    Triceps bench dips if your gym has a couple of benches. Check some other bicep/tricep exercises on the RJ muscle building plans.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2013 3:59 AM GMT
    Have you tried supersetting biceps and tricep exercises? Working opposing muscles is great for stretching both muscles and you get a great pump from doing so.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2013 7:08 AM GMT
    YVRguy saidTriceps bench dips if your gym has a couple of benches. Check some other bicep/tricep exercises on the RJ muscle building plans.


    There's 2 free weight benches but not sure if they go high enough to really do dips off them.
  • MidwesternKid

    Posts: 1167

    Feb 02, 2013 7:09 AM GMT
    I love me some hammer curls.
  • cmatador

    Posts: 38

    Feb 02, 2013 7:13 AM GMT
    using cables as curls
  • docbailey2005

    Posts: 362

    Feb 02, 2013 7:29 AM GMT
    Super sets, drop sets 21's isolation moves. Look on Youtube for bicep workouts there are good ones there.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2013 7:56 AM GMT
    cmatador saidusing cables as curls


    Thanks ill try that.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2013 8:15 AM GMT
    S34n05 said
    YVRguy saidTriceps bench dips if your gym has a couple of benches. Check some other bicep/tricep exercises on the RJ muscle building plans.


    There's 2 free weight benches but not sure if they go high enough to really do dips off them.


    Sit on one bench with hands on either side, palms down on the bench. Place the middle of the sole of each foot on the edge of the second bench (placed about leg length away from you). Carefully slide your butt off the first bench while continuing to hold on to the bench for support and proceed with dips, lowering your torso down while keeping it upright.

    Hope I explained it well.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2013 8:22 AM GMT
    YVRguy said
    S34n05 said
    YVRguy saidTriceps bench dips if your gym has a couple of benches. Check some other bicep/tricep exercises on the RJ muscle building plans.


    There's 2 free weight benches but not sure if they go high enough to really do dips off them.


    Sit on one bench with hands on either side, palms down on the bench. Place the middle of the sole of each foot on the edge of the second bench (placed about leg length away from you). Carefully slide your butt off the first bench while continuing to hold on to the bench for support and proceed with dips, lowering your torso down while keeping it upright.

    Hope I explained it well.


    Ah yes, but I feel like those don't give enough intensity. I know you can always add plates on top of your thighs but this gym only has dumbbells.
  • kew1

    Posts: 1595

    Feb 02, 2013 10:45 AM GMT
    [url][/url]
    [url][/url]
  • MuscleComeBac...

    Posts: 2376

    Feb 02, 2013 11:07 AM GMT
    S34n05 saidSo I feel like my arm size has been kind of stuck in a rut. At one point I was on my way to 13 inches and then I got sick for a week on vacation (lost 10 pounds - decent portion of muscle). Can't seem to get past 12" now (at some point I'd like to reach 14").

    I think my arm growth is getting hindered because I stopped doing dips (I use to do them on chairs at home, but now I don't have access to them and the small workout facility I go to doesn't have anything for dips).

    For the most part I only have access to free weights, cable machine, lat machine, chest / shoulder press machine. I typically do Tricep/Bicep in the same workout. Here's a typical workout, choosing a weight I can stay in the rep range -

    Tricep Pushdown - 1 Set of Drop (6-8 Reps Per), 2/3rd set 6-8 Reps
    Dumbbell French Press - 1 Set of Drop (8-12 Reps Per), 2/3rd set 8-12 Reps
    Tricep Extension - 1/2/3 set of 8-12 Reps

    DB Curls - 1 Set of drop (8-12 Reps per), 2/3rd set 8-12 Reps
    Hammer Curls - 1 Set of drop (8-12 Reps per), 2/3rd set of 8-12 Reps
    21s - 2 to 3 sets using a low enough weight to make it to 21

    Any suggestions?


    Train your arms only once a week. Separate triceps and biceps days and give two days between chest and tris and two days between back and bis.
    Remember to train in a logical order - e.g. larger compound movements before isolation (dips before push downs, close grip pull-ups before seated curls, etc)
    Keep the weight heavy but the form strict, contract fully and don't collapse the biceps past the point of tension on concentric movement, and get a full range of motion.
    Most men put too much focus on the biceps and seriously neglect the tricep. The triceps constitutes three fifths of the upper arm, with the long head being the most neglected.
    Here's my favorite tri exercise for the long head - done as a finishing movement on triceps day: kneeling bench extensions.
    Using cable and a flat bench - place the bench perpendicular to the upright of one end of the cable crossover, about three to four feet in front of you. Fix the pulley to a point 5/8ths of the way down from the top (about 40 to 42 inches from the ground). Using a rope or a v-grip, stand up and pull the weight forward facing the bench, kneel and place your feet against the unit to brace you. Place your elbows on the bench keeping your head off and down, your butt pushed back toward the stack and your back low and flat. Arms pulled behind you, extend them forward squeezing the triceps hard at the top of the movement. Slowly control back to flexion. Relaxing the triceps and squeezing the biceps - stretching the tris. Repeat to failure keeping reps between 12 and 10. Three sets.
  • wild_sky360

    Posts: 1492

    Feb 02, 2013 11:33 AM GMT
    Dahas saidHave you tried supersetting biceps and tricep exercises? Working opposing muscles is great for stretching both muscles and you get a great pump from doing so.


    I like that too. While one gets a short break, you keep your heart rate up by doing the other
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2013 4:19 PM GMT
    S34n05 saidSo I feel like my arm size has been kind of stuck in a rut. At one point I was on my way to 13 inches and then I got sick for a week on vacation (lost 10 pounds - decent portion of muscle). Can't seem to get past 12" now (at some point I'd like to reach 14").

    I think my arm growth is getting hindered because I stopped doing dips (I use to do them on chairs at home, but now I don't have access to them and the small workout facility I go to doesn't have anything for dips).

    For the most part I only have access to free weights, cable machine, lat machine, chest / shoulder press machine. I typically do Tricep/Bicep in the same workout. Here's a typical workout, choosing a weight I can stay in the rep range -

    Tricep Pushdown - 1 Set of Drop (6-8 Reps Per), 2/3rd set 6-8 Reps
    Dumbbell French Press - 1 Set of Drop (8-12 Reps Per), 2/3rd set 8-12 Reps
    Tricep Extension - 1/2/3 set of 8-12 Reps

    DB Curls - 1 Set of drop (8-12 Reps per), 2/3rd set 8-12 Reps
    Hammer Curls - 1 Set of drop (8-12 Reps per), 2/3rd set of 8-12 Reps
    21s - 2 to 3 sets using a low enough weight to make it to 21

    Any suggestions?


    Read up on sarcoplasmic vs muscular hypertrophy. It looks like you're doing o.k. but that you likely need more calories and more volume.

    Stretching is important and if you do incline dumbell curls through a full range of motion and tris with a full range of motion, you'll get the stretch.

    To get bigger you need to enlarge the fascia around the muscle, and (barring hyperplasia) you need to get as much fluid into the area as possible.

    I have 19 inch arms at 5'5".

    Full range of motion, and a weight that you can move properly is essential.

    831db94a366ca2039f1460e90c38eaed.jpg

    Calories are your friends.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 02, 2013 5:36 PM GMT
    Arms respond to volume. You might be surprised how dropping your weight for a few sets and doing 15-20 reps makes a difference to your workout. I never even considered this until I watched this video with Kai Greene. Granted, you're probably not going for the huge bodybuilder look, but check this out and listen to what he says about stimulating hypertrophy. Extension, contraction and volume are what it's all about. Kai says some great inspirational things and it's well worth your 20 minutes.

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

    Feb 03, 2013 12:27 AM GMT
    Thank you all for the advice. I decided to go for bi/tri supersets aiming for high volume. Here's the workout I tried out today, hopefully leads to results icon_smile.gif

    Superset 1 - Hammer Curls (12-15 Reps), Tripcep Pushdown Alt Grip (20 reps under, 20 reps over). 4 Sets

    Superset 2 - Overhand DB Tricep Ext (20 reps), Cable Curls (20 reps). 4 Sets

    Superset 3 - Bench Dips (Max), DB Bench Preacher Curl (12-15 reps). 4 Sets

    Superset 4 - Tricep Ext (12-15 Reps), Seated DB Curls (12-15 reps). 4 Sets

    1 Set of Wrist Curls

    Total Workout Time = Approx. 75 minutes

    Lets see if I feel the pain in a day our two!
  • Posted by a hidden member.
    Log in to view his profile

    Feb 03, 2013 3:18 AM GMT
    S34n05 saidHow to Build Arm Size?
    Build the rest of your body. Your arms will grow as needed.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 03, 2013 9:33 AM GMT
    S34n05 said
    YVRguy said
    S34n05 said
    YVRguy saidTriceps bench dips if your gym has a couple of benches. Check some other bicep/tricep exercises on the RJ muscle building plans.


    There's 2 free weight benches but not sure if they go high enough to really do dips off them.


    Sit on one bench with hands on either side, palms down on the bench. Place the middle of the sole of each foot on the edge of the second bench (placed about leg length away from you). Carefully slide your butt off the first bench while continuing to hold on to the bench for support and proceed with dips, lowering your torso down while keeping it upright.

    Hope I explained it well.


    Ah yes, but I feel like those don't give enough intensity. I know you can always add plates on top of your thighs but this gym only has dumbbells.


    Do them slower. A lot slower.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 04, 2013 5:17 AM GMT
    Well I'm feeling the DOMS today haha. Surprisingly also the upper back muscles (more center from the shoulder pads) are feeling it too. I guess that's from a good junk of the cable exercises.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 04, 2013 5:26 AM GMT
    SF79 saidArms respond to volume. You might be surprised how dropping your weight for a few sets and doing 15-20 reps makes a difference to your workout. I never even considered this until I watched this video with Kai Greene. Granted, you're probably not going for the huge bodybuilder look, but check this out and listen to what he says about stimulating hypertrophy. Extension, contraction and volume are what it's all about. Kai says some great inspirational things and it's well worth your 20 minutes.



    There's more in play than just volume here. Spot injections / pump-n-pose for one. It's done all the time.

    It's not realistic to approach looking like this guy without considerable effort.

    No doubt, he is huge.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 04, 2013 5:47 AM GMT
    S34n05 said
    YVRguy said
    S34n05 said
    YVRguy saidTriceps bench dips if your gym has a couple of benches. Check some other bicep/tricep exercises on the RJ muscle building plans.


    There's 2 free weight benches but not sure if they go high enough to really do dips off them.


    Sit on one bench with hands on either side, palms down on the bench. Place the middle of the sole of each foot on the edge of the second bench (placed about leg length away from you). Carefully slide your butt off the first bench while continuing to hold on to the bench for support and proceed with dips, lowering your torso down while keeping it upright.

    Hope I explained it well.


    Ah yes, but I feel like those don't give enough intensity. I know you can always add plates on top of your thighs but this gym only has dumbbells.



    Go slower and add a weight plate on top of your leg
  • Posted by a hidden member.
    Log in to view his profile

    Feb 05, 2013 6:34 AM GMT
    S34n05 saidThank you all for the advice. I decided to go for bi/tri supersets aiming for high volume. Here's the workout I tried out today, hopefully leads to results icon_smile.gif

    Superset 1 - Hammer Curls (12-15 Reps), Tripcep Pushdown Alt Grip (20 reps under, 20 reps over). 4 Sets

    Superset 2 - Overhand DB Tricep Ext (20 reps), Cable Curls (20 reps). 4 Sets

    Superset 3 - Bench Dips (Max), DB Bench Preacher Curl (12-15 reps). 4 Sets

    Superset 4 - Tricep Ext (12-15 Reps), Seated DB Curls (12-15 reps). 4 Sets

    1 Set of Wrist Curls

    Total Workout Time = Approx. 75 minutes

    Lets see if I feel the pain in a day our two!


    I think this looks great, bud. Looking forward to your updates down the road.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 05, 2013 6:40 AM GMT
    chuckystud said
    SF79 saidArms respond to volume. You might be surprised how dropping your weight for a few sets and doing 15-20 reps makes a difference to your workout. I never even considered this until I watched this video with Kai Greene. Granted, you're probably not going for the huge bodybuilder look, but check this out and listen to what he says about stimulating hypertrophy. Extension, contraction and volume are what it's all about. Kai says some great inspirational things and it's well worth your 20 minutes.



    There's more in play than just volume here. Spot injections / pump-n-pose for one. It's done all the time.

    It's not realistic to approach looking like this guy without considerable effort.

    No doubt, he is huge.


    I certainly didn't mean to imply "do this and you'll look like Kai Greene." I think that would insult anyone's intelligence. No doubt about it there's more at play here than some curls and skullcrushers. His advice is very sound though.