How to improve arm size?

  • ShagonTheHate

    Posts: 135

    Sep 05, 2009 7:07 PM GMT
    I've finished bulking three months, I did all muscle groups equally (once every 6 days), I'm really happy with my shoulders and back, chest is maybe even too big for my taste, but biceps/triceps are somehow lagging, making me feel like I'm wide in the body part with scrawny arms. I'm gonna slowly lose about 6-8 pounds now and am wondering what can I really do to improve arms even during cutting and in general when I get back to bulking, what to do? I don't wanna end up with a chest and nothing else.icon_lol.gif
  • UncleverName

    Posts: 741

    Sep 06, 2009 1:58 AM GMT
    Before he gets here, if Chucky is going to, I'd say you could start by looking into Hypertrophy icon_smile.gif

    That being said, broadstrokes would be to do whatever you can to force as much blood as possible into your arms in the shortest amount of time.

    Supersets and dropsets are the key. At least, they have been for me.
    Do an entire workout twice a week devoted just to arms. Do triceps for one set, then do biceps for the next, with no break between. Take 30 seconds to 1 minute rest, and repeat, lowering the number of reps if need be. Do 9 - 12 supersets of this total.

    This should force them to grow.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 06, 2009 2:02 AM GMT
    UncleverName said Do an entire workout twice a week devoted just to arms... This should force them to grow.

    This is good advice.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 06, 2009 2:30 AM GMT
    Unclever, if I may, what you are in fact suggesting is a sort of hypertrophy if done correctly.

    A word of advice for Shagon, please don't neglect the rest of your body if you are going to attack your arms twice a week or change your routine.

    Also, Chucky will tell you to change your diet as well if you want to see drastic results.
  • Celticmusl

    Posts: 4330

    Sep 06, 2009 2:47 AM GMT
    while we're waiting for Chucky here is a dancing bear:
    http://www.youtube.com/watch?v=Nsuzk255
  • Posted by a hidden member.
    Log in to view his profile

    Sep 06, 2009 5:14 AM GMT
    Aren't triceps responsible for most of the bulk in your arms? I find that if I lift too heavy with my triceps I bring too much shoulder strength into it. I'm a little more disciplined with not lifting as heavily with my biceps since that's a more defined area. I've started using lighter weights and I feel that I'm getting more out of my tricep work out because I can keep form and I don't bring any other muscle groups into it. Make sure you hit all peaks, and keep things "interesting" for them. Your body can get accustomed to two arm days just as easily as it can get accustomed to anything else.

  • sracer

    Posts: 142

    Sep 06, 2009 5:28 AM GMT
    Here you mean like this??icon_eek.gif
  • Posted by a hidden member.
    Log in to view his profile

    Sep 06, 2009 5:45 AM GMT
    LIFT LIGHTER!

    You need high-volume, high-reps, and low weight. I'm talking along the lines of 4-8 sets of 12+ reps. Get those fuckers so pumped up you can barely move!

    Apply that technique to your entire body and everything will blow right up so long as you're getting enough calories.
  • ShagonTheHate

    Posts: 135

    Sep 06, 2009 3:42 PM GMT
    Pinny saidAlso, Chucky will tell you to change your diet as well if you want to see drastic results.


    I've been literally stuffing myself for the past 3 months, of course only the fine foods that are recommended, gained about 24 lbs, I really don't think it's been even 6 pounds of fat in that, I'm thrilled with my chest for example, so I don't really think I did sth wrong with the food part.

    Now I'm gonna slowly lose about 6 pounds, mostly because I weigh 84kg at 173cm plus my stomach can't take it anymore, I need some rest.

    I know that 84kg sounds a lot, but somehow I'm bulit that I look far smaller, so I probably look somewhere 76kg now, maybe it's cause lot of the weight goes into my lower part, leftover from tennis and bicycling probably...
  • MikemikeMike

    Posts: 6932

    Sep 08, 2009 5:21 AM GMT
    Celticmusl saidwhile we're waiting for Chucky here is a dancing bear:
    http://www.youtube.com/watch?v=Nsuzk255


    Cuntystud will tell you to eat more and do roids-DON'T!! He looks fat and bloated anyway!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 03, 2009 9:52 PM GMT
    MikemikeMike said
    Celticmusl saidwhile we're waiting for Chucky here is a dancing bear:
    http://www.youtube.com/watch?v=Nsuzk255


    Cuntystud will tell you to eat more and do roids-DON'T!! He looks fat and bloated anyway!


    MikeMikeMike is what's known in fitness circles as a "hater." It really shows his depth of personality. We understand it for what it is, and know it's a compensatory personality fault called projection, which comes from long standing failures. I had him on TPI (Total Permanent Ignore) until someone quoted him the other day, hating, and I wanted to see the context. We understand what he is.

    You'll want to research hypertrophy. What you find may surprise you. In particular, sacroplasmic hypertrophy.

    I put the creepy guy back on ignore. LOL. Some folks, you just gotta' laugh at how they are. It's kinda' flattering that he's so obsessed by me, but, also a bit sick.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 05, 2009 8:41 PM GMT
    chuckystud said
    MikemikeMike said
    Celticmusl saidwhile we're waiting for Chucky here is a dancing bear:
    http://www.youtube.com/watch?v=Nsuzk255


    Cuntystud will tell you to eat more and do roids-DON'T!! He looks fat and bloated anyway!


    MikeMikeMike is what's known in fitness circles as a "hater." It really shows his depth of personality. We understand it for what it is, and know it's a compensatory personality fault called projection, which comes from long standing failures. I had him on TPI (Total Permanent Ignore) until someone quoted him the other day, hating, and I wanted to see the context. We understand what he is.

    You'll want to research hypertrophy. What you find may surprise you. In particular, sacroplasmic hypertrophy.

    I put the creepy guy back on ignore. LOL. Some folks, you just gotta' laugh at how they are. It's kinda' flattering that he's so obsessed by me, but, also a bit sick.
    that's basically just doing cutdowns (or whatever they're called) right?

    work at a certain weight level until you feel like you can't lift, lower the weight, and repeat?
  • Posted by a hidden member.
    Log in to view his profile

    Oct 05, 2009 8:49 PM GMT

    ask the trainer in your gym,not people you dont know[and dont know you],how can u tell if what they say is good or bad?
  • Posted by a hidden member.
    Log in to view his profile

    Oct 05, 2009 9:04 PM GMT
    Funkapottomous said
    chuckystud said
    MikemikeMike said
    Celticmusl saidwhile we're waiting for Chucky here is a dancing bear:
    http://www.youtube.com/watch?v=Nsuzk255

    Crappy stuff
    that's basically just doing cutdowns (or whatever they're called) right?


    work at a certain weight level until you feel like you can't lift, lower the weight, and repeat?



    I think you're calling strip set "cutdowns", where you strip the weight off as you go along. That's one way of doing it, sure, but, not the only way.

    Sacroplasmic hypertrophy is, in a word, pump. You'll want to study it further if you have an interest.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 05, 2009 9:11 PM GMT
    chuckystud saidSacroplasmic hypertrophy is, in a word, pump. You'll want to study it further if you have an interest.


    It's spelled "sarcoplasmic" hypertrophy, chuck icon_razz.gif
  • Posted by a hidden member.
    Log in to view his profile

    Oct 05, 2009 10:27 PM GMT
    Thank you for correcting me.