OP, you'll add the most size to your arms with heavy presses and pulls, supplemented with good form isolation movements.
Narrow-grip bench, Push-press, weighted dips, weighted chins, supinated rows, cleans, preacher curls, incline db curls, hammer curls, db exts in various angles, kneeling rope exts, lock-outs.
Yea but are there any actual routines like known programs that work on bigger arms?
The majority of the muscle I have gained has been through utilizing sets of 1-6. Higher rep sets are included occasionally, but are hardly the mainstay.
Whenever I want to add size to my arms I use the old Vince Gironda routine. This routine only works for natual builders for some reason. Try working your arms first at every workout for six weeks, no longer. Work them out at least three times/week, no more. Stay in the 6-7 set, 8-12 rep range and employee the muscle confusion principle. This works for me everytime.
It's all relative to the person. That's why you have to tinker with all of this before you can find what works best for you. Some people are just more inclined for building muscle and strength, so they could employ a broader range of training techniques that would probably all work for them. This is why you may see a kid with a natural jock-type build in your gym training like he hasn't got a much of a clue what he's doing yet still making some progress. Some people, like myself, require a more methodical approach. I'm just saying that what works well for one may not work as well for another. This is why trail and error are so important when it comes to bodybuilding.
By all means, experiment. If someone gives you advice that sounds good, try it out if you want. If you get something positive out of it, fantastic, you know you've found something that works for you. If you don't get anything out if it, that type of training just doesn't suit you.
I will share that in my experiences, I've found that I get the most out of my arms when I'm doing more work for my larger muscle groups and less direct arm work. For example, I may do some heavy back work and then finish with a couple sets for biceps just so I can work them through a full range of motion. I could easily tack on 30 minutes of biceps work after a back routine and have fun doing it, but I would get less out of it. Make sense?
bro if you are not cycleling good luck trieing to put an inch on your arm.
you realy wana add an inch then you know what to do.
I think that article might have been in a copy of 'flex' back before christmas and yes they definitely did that routine! If it works then maybe its worth ago - or a good way of risking some bicep tendonitis?