Whats the fastest way to bulk up arms?

  • Posted by a hidden member.
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    Sep 21, 2009 8:21 AM GMT
    Hey guys, looking for a fast way to get my arms bigger. Any suggestions? specific work outs or diet tips? Thanks.
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    Sep 21, 2009 2:38 PM GMT
    lift weights, but more detailed if u want to bulk do higher wieghts with less reps, and get ur protein. also good ol pushups are good.

    hope it helps a bit
  • Bunjamon

    Posts: 3161

    Sep 21, 2009 4:21 PM GMT
    Check out the bazillion different arm exercises explained on this site. Pick a few that you like, do them, change it up a bit from time to time, and keep things new and fresh. And eat! Like a maniac.
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    Sep 21, 2009 4:32 PM GMT
    Take a look at this:

    http://www.realjock.com/article/1175/
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    Sep 21, 2009 8:02 PM GMT
    Josh2227 saidHey guys, looking for a fast way to get my arms bigger. Any suggestions? specific work outs or diet tips? Thanks.


    5'5", 108#, you say you are.

    1. Eat.
    2. Rest.
    3. Lift weights.
    4. Do cardio.
    5. Eat.
    6. Eat.
    7. Eat.
    8. Eat.
    9. Do legs.

    If you want bigger arms, you're gonna' have to get past 108#, Little One. Eat.

    If you want bigger arms, you're gonna' have to develop the rest of your body. Do legs, and EAT. Do back. Eat. Do shoulders. Eat. Do chest. Eat.

    What exercises? Pick any from the list for each group. Squats, leg extensions, leg curls, incline dumbbell presses, incline dumbbell flies, flat bench dumbell presses, shrugs, side lateral raises, front lateral raises, reverse flies, forearm curls, forearms raises, lat pull downs, rows, low pulley rows, bent over rows, dip, triceps extensions, seated incline dumbbell curls, hammer curls, side bends, twist, situps, crunches.

    Eat.

    Go join LA Fitness there in Phoenix.

    Eat.
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    Sep 21, 2009 8:05 PM GMT
    surfm0nst3r saidlift weights, but more detailed if u want to bulk do higher wieghts with less reps, and get ur protein. also good ol pushups are good.

    hope it helps a bit


    Actually, this really isn't very good advice. Best to study up on sarcoplasmic hypertrophy.
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    Sep 21, 2009 8:44 PM GMT
    Josh2227 saidHey guys, looking for a fast way to get my arms bigger. Any suggestions? specific work outs or diet tips? Thanks.


    Here's the facts about Biceps and Triceps:

    The Bis and Tris are mainly assistance muscles. They assist the larger muscles of the chest and back for Pushing and Pulling movements.

    Doing countless sets of curls and extensions won't make your arms any bigger. The best way to grow your arms is to NOT DO ANYTHING FOR THEM AT ALL. It sounds insane, I know, but the truth is, your arms will grow in proportion to the rest of your body. So if you really want your arms to get bigger (not necessarily more defined), leave them alone and stick to your pushing and pulling exercises for the time being.

    I don't ever work out my bis and tris and I'm sitting mean on 16 inches. icon_razz.gif
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    Sep 21, 2009 9:15 PM GMT
    There's some truth in what you say. Arms are fairly easy to over train. If you EAT, and train with weights consistently, you'll get bigger arms, along with a bigger chest, back, shoulders, legs, and forearms. It's the synergism that makes it happen. Without calories (and note that this kid is 108#) you WILL NOT make gains. The number one thing for someone so small to do is to eat, plain, pure, truthful, and simple.

    All that being said, you don't get 19 inch arms just by doing chest, you have to work them, too. Most of the time, that's resultant of months, and years, with time under load, and.....CALORIES.

    9730_200448.jpg

    No, it's NOT altered. I took it by placing my cell phone on the counter at the gym. It's me.
  • victor8

    Posts: 237

    Sep 22, 2009 2:05 AM GMT
    ZOTMAN CURLS......SEATED CURLS UP FLIP THE WRIST AND RESIST THE NEG....GO DIRECTLY TO HAMMERS X 10 AND WHEN TOTALLY READY TO GIVE UP DO ALTERATEING HAMMERS
  • Posted by a hidden member.
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    Sep 22, 2009 2:35 AM GMT
    If you want to be like the big boys on the covers of magazines and whatnot, you'll need to hit up Barry Bonds for some of his special sauce.
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    Sep 22, 2009 2:41 AM GMT
    dips
  • islander24

    Posts: 161

    Sep 22, 2009 2:46 AM GMT
    I think they are all correct. When I was in high school many years ago and was the skinny runt I weighed 125. You gotta bulk up. Protein shakes, the whole 9 yds , bro.
  • victor8

    Posts: 237

    Sep 22, 2009 3:15 AM GMT
    AND FOR SURE DIPS AND HEADBANGERS....THE TRICEP IS 2/3 OF THE ARMS SIZE
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    Sep 22, 2009 3:19 AM GMT
    Okay so I want to modify this... I already am a big guy and I want to loose the gut but build up my upper body strenght. Thinking of going in to the coast guard... not sure but still... i need to really build up my upper body. How can I do that and loose weight at the same time... the eatting part could become a problem there.
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    Sep 22, 2009 4:03 AM GMT
    Ryan_Andrew saidOkay so I want to modify this... I already am a big guy and I want to loose the gut but build up my upper body strenght. Thinking of going in to the coast guard... not sure but still... i need to really build up my upper body. How can I do that and loose weight at the same time... the eatting part could become a problem there.


    Well, the first thing you need to do is to see a qualified health care professional to see if you're so fat just by neglect, or if you have a medical issue. Once that it's determined you're fit for exercise you need to visit with someone from the Coast Guard to see where they would want you for induction. The military services generally have a "fat" platoon where, if you don't come into the service in shape, they'll get you in shape. You may be out of bounds even for that. I'm not familiar with the standards. In the military, you have to be able to shoot straight, run fast, and think clearly in stress situations. All that being said someone from the Coast Guard is your best choice for advice on its training programs. You need a COMPLETE program of weight management, strength training, and cardiovascular training. Something along the lines of running, push ups, pull ups, squats, ab work, and so on. Investigate the military's various programs. I'm sure someone in the recruiter's office will be happy to give you some guidance. You're fat, and it's commendable that you are thinking of taking action. Now, take that action. You need to work on way more than your arms, if you expect to lead a long and full life.

    The original poster in 108#, and eating is what he needs to do. In your case, eating is also important. In your case, you need to re-learn how to eat, change the way you view food, fix any medical problems you have, or that your weight is causing. Likely, you're eating the wrongs things, at the wrong time. You may, or may not, be eating enough calories. Many fat folks don't eat enough and have trained their bodies how to be fat-storing machines. Remember: it takes YEARS of bad behavior to get so fat, and it will take a considerable time for you to get better. Patience and persistence are paramount.
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    Sep 22, 2009 4:10 AM GMT
    Avoid dumbbells and isolation work--do the basics lifts: deadlifts, squats, and the bench press.

    The 20-rep Squat routine is a killer that will knock on super size for even a 90lb weakling. Check out Randall Strossen's Super Squats for some great routines.
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    Sep 22, 2009 4:18 AM GMT
    Here's the standard weight chart for sedentary people. If you lift weights, or are athletic, you will weigh more. Muscle weighs considerably more than fat.

    standard_weight_chart_for_men.jpg
  • MikemikeMike

    Posts: 6932

    Sep 22, 2009 6:39 AM GMT
    chuckystud saidHere's the standard weight chart for sedentary people. If you lift weights, or are athletic, you will weigh more. Muscle weighs considerably more than fat.

    standard_weight_chart_for_men.jpg


    Looks more like a weight chart for non steroid drug useres!!

    At 5'2 with a small frame up to 134 and a large frame up to 150. That is pretty standard for atheletes as well!

    I'm 5'11 175 30w medium frame. I lift but would NEVER talk drugs, steroids, HGH. the chart isn't off it's not for short fat roid boys. We have all seen your off season pics(you in the maroon singlit fatboy) when you're not trying to cut weight for some half ass not even close to amateur "body lol building" contest!

    I have real bodybuilder friends like Chris Cook, I just don't believe they should take drugs to reach their fitness goals. At least for him he earns a living doing it, and he's a professional body builder.
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    Sep 22, 2009 5:59 PM GMT
    google : Nick Nilsson arms
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    Sep 22, 2009 6:09 PM GMT
    MikemikeMike saidI have real bodybuilder friends like Chris Cook, I just don't believe they should take drugs to reach their fitness goals. At least for him he earns a living doing it, and he's a professional body builder.


    Chis Cook in an IFBB professional bodybuilder. Only an idiot would claim he's natural. On that note, please keep your comments relevent to the OP.

    On the OP, you wanna be doing a lot of high-rep, low-weight exercises on both your biceps and triceps on the order of 12+ reps for 4+ sets, but do more as you can. If you keep your calories up, you'll gain mass.

    Some of the exercises you want to be doing are dumbbell curls and extensions because bars fuck up your wrists and elbows, triceps dips and pushdowns, hammer curls, concentration curls, and incline curls. Switch it up every couple weeks but keep a general 3 triceps exercises followed by 2 bicep exercises. Increase weight as you are able to.
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    Sep 22, 2009 6:16 PM GMT
    Sounds about right.
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    Sep 22, 2009 6:34 PM GMT
    MikemikeMike said
    chuckystud saidHere's the standard weight chart for sedentary people. If you lift weights, or are athletic, you will weigh more. Muscle weighs considerably more than fat.

    standard_weight_chart_for_men.jpg


    Looks more like a weight chart for non steroid drug useres!!

    At 5'2 with a small frame up to 134 and a large frame up to 150. That is pretty standard for atheletes as well!

    I'm 5'11 175 30w medium frame. I lift but would NEVER talk drugs, steroids, HGH. the chart isn't off it's not for short fat roid boys. We have all seen your off season pics(you in the maroon singlit fatboy) when you're not trying to cut weight for some half ass not even close to amateur "body lol building" contest!

    I have real bodybuilder friends like Chris Cook, I just don't believe they should take drugs to reach their fitness goals. At least for him he earns a living doing it, and he's a professional body builder.


    I unblocked MikemikeMike so I could review the nonsense. The weight chart is for sedentary folks (it's for those folks who grab 35% of health care costs that are called insurance companies). While your personal slam is noted, it shows your significant amount of ignorance. Many athletes weigh considerably more at those heights and are very healthy. BMI, is the BUNK Mass Index, and any good doctor, trainer, or sports professional can tell you that.

    I'll say it again, I weighed 175 in high school, and wasn't fat. I certainly didn't know much about nutrition, nor sports performance at that age. I'm genetically gifted to pack muscle on. At 16, I had the fifth highest strength index in my high school. My high schools coaches BEGGED me to wrestle, which I didn't because I wanted to lift. Contrary to the vermin that spews forth from you, I didn't know a thing about endocrine therapy, nor sports performance science until I was 28. At that time I weighed almost 230#. My fat, for the record, generally stays between 4% and 14%. My cholesterol runs 130 to 150. My resting heart rate will run from 50 to 75. When I'm in training, I hold my heart rate at 160BPM for 20 minutes without much problem. I'm considered in the top 2% for fitness, nationally, in my age group. Just three weeks ago, I had a sonogram done on my heart. My cardiac measurements (size, velocity, pressure, contraction) are all within very good parameters. My heart is stronger, a bit thicker, and has a slightly larger stroke, than a lay person, which is often seen in high level athletes. There's no valve leakage. Less than 20% fat is considered LEAN for men over 25, and I've never, EVER, had my fat above 15%, EVER. The IFBB, and the NPC, support "untested" shows almost universally. No one shows up for "tested" shows. It's a given, that competitors in strength and bodybuilding sports, as well as many other sports are "juiced." Despite a misinformation campaign, NO agency polled recommended control of AAS. In fact, the endos are now asking that testosterone (what makes guys guys) be decontrolled for the many health benefits that it provides, including protection from heart disease, blood pressure, bone preservation, improved libido, and mood, protection against prostate cancer (preservation of ratios), along with prevention of diseases of aging such as Parkinson's and Alzheimer's. Testosterone is very good medicine, and any good doctor can tell you that. Had you studied this, at all, you'd know the truth of the studies. It's noteworthy that you attack me, but, I have science on my side, along with 34 years of being in the gym, and the lab work to back it up.

    I regard it as a compliment that you're a "hater", as we call folks like you.

    I assure you, the weight chart is prudent, and it's for sedentary folks. Athletes will generally weigh more, particularly those in strength sports.

    It's fair to say, that, by almost any standard, 5'5" and 108#, is very underweight, and that inadequate nutrition is a prime cause of failure of training goals for the original poster. Without proper nutrition, those goals are NOT reachable.

    Your effort to skew the topic by throwing slams at me is noteworthy, as it exemplifies your petty thinking, and demeanor. You would do better to lead by example, stay on topic, and talk truth. Your ignorance is very unbecoming. Your method is a poor example. Throwing slams at me doesn't advance your goal. It only shows your true ignorance.
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    Sep 22, 2009 6:43 PM GMT
    Ryan_Andrew saidOkay so I want to modify this... I already am a big guy and I want to loose the gut but build up my upper body strenght. Thinking of going in to the coast guard... not sure but still... i need to really build up my upper body. How can I do that and loose weight at the same time... the eatting part could become a problem there.

    LOL. Ignore most of what Chucky said. Coasties rarely see any military style action. You're certainly not going to be running through a battlefield and blasting the enemy like Rambo.

    Best thing for you is to just lose the weight. Clean up your diet. Start running. Start swimming, and swim a lot. Don't concern yourself with building muscle. Stick with basic calisthenics. If you want to build up your upper body strength, do push-up and pull-ups.

    When my buddy was getting ready to join the Coast Guard, the physical requirement seemed basic to me. I'm not sure if they made any changes over the years. So you should definitely see a recruiter and find out what the current requirements are for their physical fitness test. That way you have some solid goals to strive for.
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    Sep 22, 2009 6:48 PM GMT
    I think I said, run, bodyweight exercise, and whatever the Coast Guard thinks he should be doing..........for the fat guy, when I answered his question, directly, above. Back up, re-read it. You're confused. Here it is, again:

    "Well, the first thing you need to do is to see a qualified health care professional to see if you're so fat just by neglect, or if you have a medical issue. Once that it's determined you're fit for exercise you need to visit with someone from the Coast Guard to see where they would want you for induction. The military services generally have a "fat" platoon where, if you don't come into the service in shape, they'll get you in shape. You may be out of bounds even for that. I'm not familiar with the standards. In the military, you have to be able to shoot straight, run fast, and think clearly in stress situations. All that being said someone from the Coast Guard is your best choice for advice on its training programs. You need a COMPLETE program of weight management, strength training, and cardiovascular training. Something along the lines of running, push ups, pull ups, squats, ab work, and so on. Investigate the military's various programs. I'm sure someone in the recruiter's office will be happy to give you some guidance. You're fat, and it's commendable that you are thinking of taking action. Now, take that action. You need to work on way more than your arms, if you expect to lead a long and full life."

    Nice try, but, you didn't read properly.

    Also note that while swimming is important if you're going to be working in the water, or on the water, for obvious reasons, a more balanced body than a swimmer, is good for obvious reasons, as well, to help with long term injury prevention, more balanced and greater strength, and a more favorable long term outcome.
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    Sep 22, 2009 6:52 PM GMT
    chuckystud saidI think I said, run, bodyweight exercise, and whatever the Coast Guard thinks he should be doing..........for the fat guy, when I answered his question, directly, above. Back up, re-read it. You're confused. Here it is, again:

    "Well, the first thing you need to do is to see a qualified health care professional to see if you're so fat just by neglect, or if you have a medical issue. Once that it's determined you're fit for exercise you need to visit with someone from the Coast Guard to see where they would want you for induction. The military services generally have a "fat" platoon where, if you don't come into the service in shape, they'll get you in shape. You may be out of bounds even for that. I'm not familiar with the standards. In the military, you have to be able to shoot straight, run fast, and think clearly in stress situations. All that being said someone from the Coast Guard is your best choice for advice on its training programs. You need a COMPLETE program of weight management, strength training, and cardiovascular training. Something along the lines of running, push ups, pull ups, squats, ab work, and so on. Investigate the military's various programs. I'm sure someone in the recruiter's office will be happy to give you some guidance. You're fat, and it's commendable that you are thinking of taking action. Now, take that action. You need to work on way more than your arms, if you expect to lead a long and full life."

    Nice try, but, you didn't read properly.

    LOL. I was referring to this part of your reply. No need to be so defensive.