Tell me how to blast my arms into outer space

  • Oct 02, 2014 5:46 PM GMT
    Basically I've been doing straight up strength training for the last year and a half.

    I'm happy with my strength gains and how my body has been developing, but now that I have started taking creatine and saw a little boost in size I really would like to increase the size of my arms.

    Is there a specific workout? I usually just do sets of about 5-7 reps because I lift closer to my maxes. Is this going to be the best way to go about training my bis and tris as well?
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    Oct 02, 2014 5:53 PM GMT
    Preacher curl
    French press
    Tricep dip

    That is all you need. You can add in bicep curls with barbell/dumbbell and cable pulldown, but they are not quite as good as the exercises above. Big biceps will not make your arm look that much bigger overall, but big triceps will.

  • Oct 02, 2014 8:19 PM GMT
    Thanks. I should've said routine, not workout lol. Made it sound like I had no idea whatI was doing.
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    Oct 03, 2014 7:58 AM GMT
    You can't except to see your arms grow in size dramatically over a year, unless you start taking steroids. Be patient!
    Follow any of the routines available online. Include some supersets.
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    Oct 03, 2014 6:58 PM GMT
    Thought this was a weapons thread lol
  • mybud

    Posts: 14082

    Oct 03, 2014 7:14 PM GMT
    NASA has a end of the year auction held at the rocket launch site....Bid high, and bring a shit load of duct tape....
  • vhotti26

    Posts: 287

    Oct 03, 2014 9:37 PM GMT
    Try to shake up your rep range.

    Do one exercise with 3 sets of 6-8 reps, then another exercise with 2 sets of 12-15 reps and a final exercise with 2 sets of 20 reps; and do that for biceps and triceps respectively.

    If you want the total blast you can always do supersets. Also what I have noticed is, small muscles like the arms react well to frequent training. I do my arms basically three times a week by incorporating an upper body strength day and a hypertrophy day for my back/shoulders and another one for chest and arms, so my arms are utilized in all of those workouts (albeit only as an auxiliary muscle in one of them).
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    Oct 04, 2014 4:26 PM GMT
    FLASH!!! Easiest Way To Have Small Arms: Overtrain.

    Most people over train their biceps. Here's a sure fire way to maximize them.

    1. Only do ONE heavy and ONE light biceps routine per week

    2. ONLY do "push" movements OR "pull" movements on any one day for upper body size. That means chest, triceps and shoulder movements are okay together and biceps and back are okay together but don't combine them.

    3. Hit biceps hard on the heavy day. I suggest incline alternating curls on a bench then standing curls then preacher curls. To 10 light reps to warm up then go as heavy as u can for 6-8 reps for the rest. Do reverse curls to finish with high and low reps combined.

    4. For you light training day that you'll do one other day a week AND ONLY when you're recovered, repeat the above routine using 10-15 reps for each movement.

    By following this procedure u will not only have the biggest but the best defined and most dense biceps muscles possible.

    Dr. Randy

    BTW Creatine has been proven to do nothing EXCEPT make u retain water which means not flushing inflammantory products of workouts which makes muscle tissue toxic.
  • vhotti26

    Posts: 287

    Oct 04, 2014 8:46 PM GMT
    Right, that creatine comment at the close took any residual credibility you had.