Big Meaty Arms

  • Timbales

    Posts: 13993

    Aug 01, 2009 1:44 PM GMT
    Can someone please outline a workout that would help me add mass to my arms - Exercises, sets and reps? It would be much appreciated. Just assume I don't do anything now, it will be easier.
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    Aug 01, 2009 2:06 PM GMT
    Timberoo,
    Try Hammer curls as they are great for working both heads of the biceps and the upper forearm. Reverse french bar curls are also good for the for the forearms. Preacher curls are great for the ability to add more weight. Also lots of triceps work. They are fully three quarters of your upper arm. Rope pulldowns. Vbar Pulldowns. Behind the head pullovers, skull crushers. You can find most of these here on the sight. Also, try to work your triceps on days you do your back exercises and biceps as you do your chest. Both the large groups work the arms. (Triceps with chest, biceps with back.) And you can find them quickly fatigued if you work them both on the same day. And now for the real fun. EVERY time you go to work these, you must find a way to increase the weight or you have to change the exercise. If you don't shock the groups they will never grow! Like I said, they have great exercises for arms here on the sight. Just watch the examples and follow them. Don't forget that diet is a HUGE part of mass gaining. 1.5 -2 grams of protein per lean mass desired is the general rule of thumb. I hope this helps you out. I've been using these principles and have gained 1.5 - 2 inches in my upper arms in the last 6 months.
    shockndAWD
  • Timbales

    Posts: 13993

    Aug 01, 2009 2:42 PM GMT
    shockandAWD saidTimberoo,
    Try Hammer curls as they are great for working both heads of the biceps and the upper forearm. Reverse french bar curls are also good for the for the forearms. Preacher curls are great for the ability to add more weight. Also lots of triceps work. They are fully three quarters of your upper arm. Rope pulldowns. Vbar Pulldowns. Behind the head pullovers, skull crushers. You can find most of these here on the sight. Also, try to work your triceps on days you do your back exercises and biceps as you do your chest. Both the large groups work the arms. (Triceps with chest, biceps with back.) And you can find them quickly fatigued if you work them both on the same day. And now for the real fun. EVERY time you go to work these, you must find a way to increase the weight or you have to change the exercise. If you don't shock the groups they will never grow! Like I said, they have great exercises for arms here on the sight. Just watch the examples and follow them. Don't forget that diet is a HUGE part of mass gaining. 1.5 -2 grams of protein per lean mass desired is the general rule of thumb. I hope this helps you out. I've been using these principles and have gained 1.5 - 2 inches in my upper arms in the last 6 months.
    shockndAWD


    I've always done biceps with my back, and triceps with my chest.

    What kind of sets and reps would you suggest?
  • captproton

    Posts: 316

    Aug 01, 2009 10:19 PM GMT
    Arm training is different for different people, and with the same maddening results, or lack thereof.

    The thing is, bodybuilding is largely about nutrition. If you want to add size on any bodypart, consider how much you will have to change your eating habits.

    Protein is key, and carbs are also vital.

    If you train your arms and don't up your calorie intake, all you will do is pretty much tone your arms. But if you want bigger arms, the kind that get people's attention, it's quite simple, especially for someone who hasn't been doing it very long.

    I would set aside one day for arms only. That is doing exercises for both triceps and biceps. And just once a week. Seriously.

    Since triceps are the bigger muscle, they require more work.

    The first thing you want to do is warm up your wrists to avoid injury. Take a light dumbbell and rest your arm on a weight bench with the hand hanging over a few inches and gently curl it. Do a few sets of raises (with palms down) and a few sets with palms up. Later, you can graduate to using a barbell.

    Try doing a few sets of cable pushdowns (with the lat machine). Keep the arms close to your sides, like your elbows are glued to your body. Don't try doing too much weight. And don't get discouraged. 3 sets of 8-10.

    Then move to a straight-backed seat and do behind-the-head DB raises. That means taking a light DB (you'll get stronger) in one hand and lowering it from an upright position to as close to parallel with the floor, behind your head. 3 sets of 8-10.

    Finally, try doing overhead cable pulls. You use the upper setting for the pulley, not the one near the floor. Set the pin at a weight you can handle for about 8-10 reps without too much exertion. And add 10 pounds with each set. Do 3 sets.

    So, for triceps, 3 sets of 10 reps for *each* tricep exercise. That's a total of 9 sets.

    Then move on to biceps.

    Don't worry if you find your arms sore or a bit weak in the first few weeks.

    Try warming up with DB curls. 3 sets of 8-10 reps. If you struggle with a weight, drop down to the next lower weight. Waving your arm or bending your body to get the weight up does you no good at all.

    Next, do some BB curls. 3 sets of 10 reps.

    Finally, try preacher curls or use a machine designed to work the arms. Again, 3 sets of 10.

    Also, wait about two minutes between sets.

    That's it for arms for the week.

    You might want to do legs the next day or rest so you don't work the arms on two consecutive days.

    Remember, you're working triceps when you bench.

    Get plenty of rest and eat more. Add a protein shake to your daily diet. Or add low-fat cottage cheese at least once a day.

    Try this for a few weeks and I bet you'll see progress in no time.

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    Aug 02, 2009 4:19 AM GMT
    My arms are kinda lagging, so I've been working them twice a week. And I think I've been getting good results. Mixing things up and utilizing different lifting techniques is something that has been working for me.

    Here's just a list of exercises that I implement. Each arm workout is different, and I just pick/choose different exercises each time.

    ---------------------------------
    close-grip bench
    ---------------------------------
    1 warm-up set, 10 reps
    3 working sets, 6 - 8 reps, moderately heavy weights

    ---------------------------------
    triceps extensions, with a straight bar and high pulley
    ---------------------------------
    3 sets, 15+ reps, moderately heavy weights
    or
    2 sets, 8 - 10 reps, heavy weights. third set is a drop set.. do 10 reps, decrease the weight by 40 lbs, and then max out on the reps till you can't do anymore

    ---------------------------------
    bicep curl, with a cambered bar and low pulley
    ---------------------------------
    Same set/rep routine as the triceps extensions above.

    ---------------------------------
    alternating bicep curl with Free Motion machine, low pulley setting
    ---------------------------------
    3 sets, 10+ reps, moderately heavy weights

    This simulates incline bicep curls. It really hits the extension portion on your range of motion. Do the curls at an easy pace, and really feel the negative resistance of the cables.

    ---------------------------------
    pull-ups with an inboard grip (palms facing you)
    ---------------------------------
    4 sets, max out as many reps as you can.
    or
    If you can't do pull-ups at all, then you can substitute with the lat pull-down machine.

    ---------------------------------
    alternating dumbbell curl
    ---------------------------------
    Classic exercise. You can do them seated or standing up. pick a weight that allows you to do the movement correctly, and really contract that bicep at the top of the movement. I think you should go for straight sets and high reps.

    ---------------------------------
    forearm exercises
    ---------------------------------
    I agree with shockandAWD's recommendation to work the forearms. It compliments/completes the overall appearance of nicely developed meaty arms. I like to do hammer curls with a rope and a low pulley. You can use dumbbells if you prefer. Hammer curls hit that muscle that goes from your outer forearm to under your bicep. Also, reverse curls like shockandAWD recommended.
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    Aug 04, 2009 12:53 AM GMT
    I like to do hammer curls with a rope and a low pulley

    You know that's what I love about this sight. All of the cumulative experience out there. I'm such a dope I didn't even think about doing these with anything but a Dumbbell.
    Thanks!
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    Aug 04, 2009 1:00 AM GMT
    Also a great mass gaining system has been put together by a guy named Dante. It's called the DoggCrapp or DC training method. The name is awful, but that's what he used as his handle when he posted the idea to the, I believe, Elite Fitness forum site for bodybuilders. Google it. This is a very effective system. And can help anyone looking for more mass! It's helped me. I didn't look anything like my pic back in March! Imagine reverse of what it is.bulging in the middle and nowhere else.
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    Aug 04, 2009 1:01 AM GMT
    All of the posters have made terrific suggestions, but the most effective (and universal) is to change your eating habits.

    I cannot emphasize this enough: carbohydrates. They are a must for adding to your mass, in addition to protein--which can offset your carb-ratio.
  • Timbales

    Posts: 13993

    Aug 04, 2009 8:35 PM GMT
    Thanks for the advice, guys. I'm implementing starting tonight.
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    Aug 04, 2009 11:57 PM GMT
    Haha. Is that guy still alive? I figure all that Synthol would start giving him health problems.
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    Aug 05, 2009 1:36 PM GMT
    Shock, I read your first post. Great advice. Maybe too much for a beginner but you listed all the great exercises to build arms. Some that few people use.

    If I had to list my favorites:

    biceps-

    Preacher curls

    Standing curls

    Hammer curls

    Reverse Curls


    for triceps-

    Skull Crushers

    Pushdowns

    Reverse Pushdowns

    Kickbacks


    Learn the muscles of the arms: 3 bicep and 3 tricep. They all work differently, slightly differently, but differently.

    JWS

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    Aug 05, 2009 1:43 PM GMT
    muchmore- That is a guy who pumps his arms full of oil. He is neither an athlete nor a bodybuilder. He is just a guy with a needle and a few gallons of oil. He has nothing to do with fitness or bodybuilding. He just has a needle, a 50 gallon drum of oil, and a weak ego. He is afraid of work and we should not give him anymore time than he already has in the spotlight. He is a disgrace to any guy that works out.
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    Aug 05, 2009 1:50 PM GMT
    hey, eat lots of calories high protein...

    workout out your body fully while your doing this, but this is roughly my arm workout

    start with a pyramid, speed is key
    low weightx10 (70)
    mediumx8 (80)
    heavyx6 (90)
    superheavyx4 (100)
    low weight- till death

    pulls ups, 3x10
    sitting curls 3x10
    hammer curls 3x10
    barbell 3x10

    i usually do more, and i dont follow that order, but thats a rough outline


    basically, you just want to hit all the areas of your bicep till death/exhaustion. beat it up to meat it up
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    Aug 05, 2009 4:15 PM GMT
    I would just add reverse curls to work the brachii and brachial radialus

    but good advice.
  • MikemikeMike

    Posts: 6932

    Aug 05, 2009 5:35 PM GMT
    RuffJustice saidI would just add reverse curls to work the brachii and brachial radialus

    but good advice.


    What Ruff said - nice guns Ruff!!
  • intruder

    Posts: 45

    Aug 13, 2009 11:51 PM GMT
    This is no place for humour. Back to your workout. Nothing to see here! icon_twisted.gif
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    Aug 13, 2009 11:55 PM GMT
    shockandAWD saidTimberoo,
    Try Hammer curls as they are great for working both heads of the biceps and the upper forearm. Reverse french bar curls are also good for the for the forearms. Preacher curls are great for the ability to add more weight. Also lots of triceps work. They are fully three quarters of your upper arm. Rope pulldowns. Vbar Pulldowns. Behind the head pullovers, skull crushers. You can find most of these here on the sight. Also, try to work your triceps on days you do your back exercises and biceps as you do your chest. Both the large groups work the arms. (Triceps with chest, biceps with back.) And you can find them quickly fatigued if you work them both on the same day. And now for the real fun. EVERY time you go to work these, you must find a way to increase the weight or you have to change the exercise. If you don't shock the groups they will never grow! Like I said, they have great exercises for arms here on the sight. Just watch the examples and follow them. Don't forget that diet is a HUGE part of mass gaining. 1.5 -2 grams of protein per lean mass desired is the general rule of thumb. I hope this helps you out. I've been using these principles and have gained 1.5 - 2 inches in my upper arms in the last 6 months.
    shockndAWD


    I'm in love...
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    Aug 19, 2009 10:27 AM GMT
    Shock- I had to look twice to make sure that this was not advice I sent. I thought I was reading one of my old responses. It was spot on and great advice.

    If anyone reads this and still can't build guns, I am not sure what u can do.

    Great advice.
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    Aug 19, 2009 6:21 PM GMT
    as shockandAWD, you should damage your arms if you want them to grow. So far you have many good advises on here. The only thing I want to add is: slow routines, power routines, supersets slow routines, supersets power routines.

    slow routines: do the exercise slowly every time and increase the weight on every set. First set should be easy so you can warm up, last set should be heavy enough so you cant do more than 5-6 reps.

    power routines: you pull/push(depends on the muscle group) as fast as you posibly can with slow retrieving. In order to train with power you need to put less weight than what you usually do with your slow routines.

    supersets: combine biceps and triceps at once, no breaks in between, one set biceps then one set of triceps right after then take a brake and go again for your second round. Supersets can be done slowly or powered.



    Now you should be wondering "but which one I pick"?

    well...all of them. One week do power, next week do slow routines, the other week go for supersets/power and the other one for supersets/slow routine. Muscles have the ability to adapt easily to any exercise and if you always give them the same routine they will be expecting it and the damage will be minimum which is not good if you really want to get those arms bigger. SO, add the surprise factor, do something different every week and your muscles wont be able to catch up that easily.


    charlitos
  • Timbales

    Posts: 13993

    Aug 19, 2009 6:26 PM GMT
    Thanks for the responses, guys. I've been incorporating the tips into my workout and I can feel a difference, even if I don't see much yet.
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    Aug 19, 2009 7:04 PM GMT
    RESIZED TEXT GOES HEREIts good you have some pics to judge body frame..First off and foremost most guys offer advice on exercises and nutrition, have good intent....But what what has to be e valued is your present build You have a good lower weight in your thirties, being Over weight and adding mass and size without gains in already over sized areas is recipe for a disaster
    Take case in point a Bearish Guy with Big Arms, but way over weight in the stomach area, Sure adding a protein supplement will cause the arms plus hammer curls to gain mass but the tummy might get descended since this is NOT your issue, go ahead with adding a whey drink preferably Casein (For the arms)
    I noticed in the Volley Ball Pic , if you wanted bigger Arms,(Forearms included) You can Kill two birds with one stone by starting at a place that will assist you in arms and chest..the Shoulders
    Most guys don't understand when they see guy do benchpress's with (two)45 lb weights on either side of the bar, something they wouldn't dare try ,in fear of failure, But what is not realized or addressed is that building of the shoulders allows you to lift more with your arms, I was in my early 30's about 200 lbs and couldn't go past 90 lbs on a benchmarks and toyed w/cables , because the chance failure is less dramatic..but what i didn't know is i had to build my shoulder(s) up better to lift more weight ergo more massive arms
    The same with the arms, if you build your traps and shoulder and back stronger at a Scott bench you can curl better and higher weight achieving more massive arms if the Hinges are stronger then you will build up your arms
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    Aug 19, 2009 7:53 PM GMT
    (despairs) i need a trainer to keep track of all this and do the thinking for me.... icon_sad.gif
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    Aug 25, 2009 4:11 AM GMT
    Amen to that! Im trying to get into strength training but i really have no idea what to do. But trainers are so damn expensive.