Best arm workouts to gain size and definition

  • Posted by a hidden member.
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    Dec 15, 2009 2:21 AM GMT
    Whats worked for some of you guys to get the size in your arms that you've been looking for? Whats your workout/diet?
  • Latenight30

    Posts: 1525

    Dec 15, 2009 4:14 AM GMT
    run the rack.
    once you get 2 good sets in of moderate weight. Start from there and work back until you can't lift. I do like 5 at 30, 5 at 25, 5 at 20 and 5 at 15 and by 10 my arms are worne out but feel good
  • Posted by a hidden member.
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    Dec 20, 2009 9:13 PM GMT
    my arms aren't massive but they are decently big for my size. I've read thousands of threads as well as worked out myself using the key exercise as barbell curls. It's a mass builder. Do:
    - 3-4x8 of BB curls
    - 3x8 of incline DB curls
    -3x10 hammer curls

    Don't need more than that, your arms aren't large muscle groups, you get work on them with other muscle groups such as back (bi's) exercises.
  • Posted by a hidden member.
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    Dec 20, 2009 9:35 PM GMT
    Triceps make up over 66% of the arms girth, It would be prudent to give them attention and stop the perpetuation that biceps are everything.

    I say this not because I want you to not give biceps attention, but give triceps serious work too. I am tired of seeing people do 2 sets of dips and calling it "tri's" day.