BIG ARMS are cool...How did you get them?

[warbird01]

i want 16s

I got small joints so atleast it makes my arms look bigger...

[pudzian2]

i want 16s

I got small joints so atleast it makes my arms look bigger...

i've got kinda thick joints and bones. sorta like how jay cutler has to be 300lbs whereas someone else can look similar (less bulky of course) at a lesser weight.

[SteelEntity]

Mine are 18.5 cold, but I am about to cut so they will shrink a little. But a nicely defined upper arm is more attractive then a big ball of mass so I am looking forward to it.

[ReaperX]

I'm stuck at 16's. At my peak bulk they were 17s, but when I leaned back down they also went back down to 16s. Shlt.

[pudzian2]

Mine are 18.5 cold, but I am about to cut so they will shrink a little. But a nicely defined upper arm is more attractive then a big ball of mass so I am looking forward to it.

yea i agree. there needs to be depth and cuts. then it looks even bigger than just one molded together lump of steak and potatoes hahha....thats my next goal there.

[beebab]

yea i agree. there needs to be depth and cuts. then it looks even bigger than just one molded together lump of steak and potatoes hahha....thats my next goal there.

hahahahaha. now im in the mood for sum steak n taters

[Xodus]

hahahahaha. now im in the mood for sum steak n taters

I just finished an 8oz Delmonico and Large Sweet Potato! Yum.

[ohiostate2827]

i have made gains by goin very slow. 5 secs down 5 secs up for 10 reps. i dont use much weight at all

[pudzian2]

i have made gains by goin very slow. 5 secs down 5 secs up for 10 reps. i dont use much weight at all

i tried the TUT principles and they didn't work so well for me.

[pudzian2]

I just finished an 8oz Delmonico and Large Sweet Potato! Yum.

ya know wats a man meal? steak 2 over easy eggs and potatoes.

[Xodus]

ya know wats a man meal? steak 2 over easy eggs and potatoes.

Add 6 more eggs and that will be meal 5.

[pudzian2]

Add 6 more eggs and that will be meal 5.

hahahah nice!.

situation:

so your chillin somewhere and theres this hot girl. she is instincutally turned on my your alpha-male-ness and you just wanna release some of your 1000mg per week of injected testosterone. so you figure its best to ask her to lunch first. to us there is no lunch. its like, hey....wanna hook up for some meal 3 today? and then she goes and hooks up with the skinny starbucks drinking tight ass abercrombie ***got wearing perfume.

[Brian5225]

Yeah, I feel all of you. It pisses me off, I can get a pretty impressive lat spread, I can get big shoulders, I can get a big chest, but good god it takes so much to get my arms to grow. I found that the only thing that I can get my arms to grow with is high rep, lower weight exercises. I did high weight low rep for a long time and when I switched up they finally grew.

[amt4331]

I'm at 16" cut. I hardly ever hit just arms. I usually do a upperbody and lowerbody day followed by a rest day. I do a lot of benching, overhead, squats, deadlifts, and back work. I almost never do curls because I think they get enough work to stay strong from deadlifts and back work. They don't grow a whole lot though, but I've haven't been worried worried about being big.

And my arms went from 14 to 16 with 35 pound gain, although I'm sure they could be bigger if I worked them more.

[SteelEntity]

hahahah nice!.

situation:

so your chillin somewhere and theres this hot girl. she is instincutally turned on my your alpha-male-ness and you just wanna release some of your 1000mg per week of injected testosterone. so you figure its best to ask her to lunch first. to us there is no lunch. its like, hey....wanna hook up for some meal 3 today? and then she goes and hooks up with the skinny starbucks drinking tight ass abercrombie ***got wearing perfume.

hahaha. ****in starbucks. Have to target the chicks with the lower back tatts or fake nails. I have found girls with fake nails are generally just hornier.

[warbird01]

LMAO, 3rd meal! NICE!!

[pudzian2]

hahahah da tramp stamp girls with fake nails are into meal 3

[Xodus]

hahahah nice!.

situation:

so your chillin somewhere and theres this hot girl. she is instincutally turned on my your alpha-male-ness and you just wanna release some of your 1000mg per week of injected testosterone. so you figure its best to ask her to lunch first. to us there is no lunch. its like, hey....wanna hook up for some meal 3 today? and then she goes and hooks up with the skinny starbucks drinking tight ass abercrombie ***got wearing perfume.

Perfume wearing, A&F nancy boy promptly becomes Meal 4.

[pudzian2]

Perfume wearing, A&F nancy boy promptly becomes Meal 4.

hahahhaha nice

[Marshall]

SO....who doesnt want big arms?

how did you get yours?

-infrequent training
-more frequent training
-how many sets per bi's or tri's
-what other muscles do you train them with vs. training them together
-training intensity
-volume
-weight (heavy or lighter)

From reading all of the posts you can probably tell two things. First, there's no universally accepted way to get big arms. And second, you can score with chicks at Starbuck's (which is true by the way).

I have a dedicated arm day but I also work tri's on chest day. So, Saturday is chest day. Once I'm done with chest I'll do 5 sets of headbangers and then 5 sets of close-grip bench press both 10-12 reps.

On arm day (Wednesday), I used to do straight bar curls but hurt my forearm and it's never been the same. So now I use the e-z curl bar and do 5 sets of 10-12 with whatever weight I can handle. It varies based on arm pain. I follow that with incline alt db's 3 x 10-12 and finally preacher for the same. My fav bicep exercise (other than straight bar) is incline alt db curls. For tri's I do pushdowns for 5 x 10-12, weighted dips for the same and then I finish with 1-arm pushdowns 3 x 10-12(I use the cable-crossover handles).

My arms were at there best back when I kicked off arm day with straight bar curls. But I had to adapt. What I'm doing may not work for everyone but it works for me. Just play around with a bunch of different exercises and find what works best. When it seems to stop working then change it up.

Good Luck Building The Guns!!

[pudzian2]

From reading all of the posts you can probably tell two things. First, there's no universally accepted way to get big arms. And second, you can score with chicks at Starbuck's (which is true by the way).

I have a dedicated arm day but I also work tri's on chest day. So, Saturday is chest day. Once I'm done with chest I'll do 5 sets of headbangers and then 5 sets of close-grip bench press both 10-12 reps.

On arm day (Wednesday), I used to do straight bar curls but hurt my forearm and it's never been the same. So now I use the e-z curl bar and do 5 sets of 10-12 with whatever weight I can handle. It varies based on arm pain. I follow that with incline alt db's 3 x 10-12 and finally preacher for the same. My fav bicep exercise (other than straight bar) is incline alt db curls. For tri's I do pushdowns for 5 x 10-12, weighted dips for the same and then I finish with 1-arm pushdowns 3 x 10-12(I use the cable-crossover handles).

My arms were at there best back when I kicked off arm day with straight bar curls. But I had to adapt. What I'm doing may not work for everyone but it works for me. Just play around with a bunch of different exercises and find what works best. When it seems to stop working then change it up.

Good Luck Building The Guns!!

thanks man. Of course there is no universally accepted way to grow guns, but I was just wondering what people who have nicely developed arms have done to get them.

[AM07]

pudzian, screw the arms, I'd like to know what you did to get that back!

[pudzian2]

pudzian, screw the arms, I'd like to know what you did to get that back!

hahah thanks man. anyway my advice to you is as follows: COMPOUND MOVEMENTS. bent over barbell rows, dumbell 1 arm rows (sometimes I superset the two when my Cardiovascular system is in good shape and i can handle it). heavy rows, pull downs (both grip styles) and T bar rows.--deadlifts help to recruit fibers for growth (do them on a different day tho. -the bent over rows will cover these necessary angles on back day)

[AE14]

bent over rows are a necessity. When coupled with t-bar/1 or 2 arm DB rows and cable rows you have a solid foundation

[pudzian2]

bent over rows are a necessity. When coupled with t-bar/1 or 2 arm DB rows and cable rows you have a solid foundation

agreed.

[pistonpump]

[pistonpump]

[pudzian2]

****** synthol

[LilPsychotic]

The only thing that builds my arms are triple ascending weight sets, and triple drops. Try it, you will have bigger fuller arms in weeks. Just work it into your routine. Obviously you can't do all your sets this way, but you can do one for bis, tris, and delts each week, coupled with various other arm movements. Once you feel the wrath of the triple, you'll never do single sets again.

[pudzian2]

The only thing that builds my arms are triple ascending weight sets, and triple drops. Try it, you will have bigger fuller arms in weeks. Just work it into your routine. Obviously you can't do all your sets this way, but you can do one for bis, tris, and delts each week, coupled with various other arm movements. Once you feel the wrath of the triple, you'll never do single sets again.

ive done those before. It may be time to incorporate them again

[LilPsychotic]

Heavy weight is not the key to building arms. Moderate weight with giant sets and triples have my arms bigger than they've ever been.

[pudzian2]

Heavy weight is not the key to building arms. Moderate weight with giant sets and triples have my arms bigger than they've ever been.

i usually train for blood volume anyway. not weight. its true tho-what your saying. at least it works that way for me. plus my arms wont grow unless im putting on weight with the bigger muscle groups (of course) so it seems focussing more on arms to make them grow is useless. they need stimuli, but its best to put more focus on the bigger muscles

[SteelEntity]

Heavy weight is not the key to building arms. Moderate weight with giant sets and triples have my arms bigger than they've ever been.

For some heavy weight is needed to build arms. Its all very subjective. What works for you may do **** all for another. I need to lift heavy to get growth out of my arms, I have tried the light weight superset approach and it did nothing. It's funny because high volume did nothing for arms but did wonders for my quads, I was doing like 70 rep sets for quads on the leg press. Its all just ****ed up.

[pudzian2]

For some heavy weight is needed to build arms. Its all very subjective. What works for you may do **** all for another. I need to lift heavy to get growth out of my arms, I have tried the light weight superset approach and it did nothing. It's funny because high volume did nothing for arms but did wonders for my quads, I was doing like 70 rep sets for quads on the leg press. Its all just ****ed up.

i agree with your last sentence haha

[dertynasty]

me 2....jesus that last sentence the most true thing i have heard about BB'ing to date.

[celc5]

ohhhhh da beebab......yea man. Im going to do this:

1-Im going to train quads with triceps and
2-Hams with biceps.
(the compound movement for the larger muscle first)...the more muscle fiber I activate the more growth. Arms grow proportionally, so I need to put on weight and size to get them to grow. I will use my slin 3x per week after each of those workouts and also after my chest workout.

I think training a lagging part with a large muscle group will help stimulate growth

Now isn't THIS a familiar philosophy

Over the past 6 weeks, I've reluctantly been running HST routines. Honestly, I was bored out of my mind until I put the tape on my arms. I gained 1/4 to both arms while dropping about 1-2% bf (I'm guessing by looking in the mirror but I haven't technically gotten the skinfolds redone yet). Supplements include a run of the mill nha stack.

Anyway, I run 1 warm up set then 2 working sets and just 1 exercise per muscle group per session. If you're not familiar with HST, you perform 3 full body workouts per week... so only 6 working sets per week. Sounds puny but it's fantastic so far.

In HST, you use the "progressive load" theory with TUT. The progressive load is what makes TUT work. I ran TUT with MaxOT style routines and I got strong but fat without much lean mass gains. Some there is some good reasoning behind TUT but only seems to be under specific circumstances.

Edit: Now that I think of it, that 1/4 inch just got me to 17 inches so I'm not sure how much weight my advice carries in this department

[pudzian2]

Now isn't THIS a familiar philosophy

Over the past 6 weeks, I've reluctantly been running HST routines. Honestly, I was bored out of my mind until I put the tape on my arms. I gained 1/4 to both arms while dropping about 1-2% bf (I'm guessing by looking in the mirror but I haven't technically gotten the skinfolds redone yet). Supplements include a run of the mill nha stack.

Anyway, I run 1 warm up set then 2 working sets and just 1 exercise per muscle group per session. If you're not familiar with HST, you perform 3 full body workouts per week... so only 6 working sets per week. Sounds puny but it's fantastic so far.

In HST, you use the "progressive load" theory with TUT. The progressive load is what makes TUT work. I ran TUT with MaxOT style routines and I got strong but fat without much lean mass gains. Some there is some good reasoning behind TUT but only seems to be under specific circumstances.

Edit: Now that I think of it, that 1/4 inch just got me to 17 inches so I'm not sure how much weight my advice carries in this department

hey man. yea familiar they are. BTW everyone, i credit Celc for helping me with training. great advice. it really works. i mean its weird and f'ed up becuase if you just work biceps you will not obtain big biceps necessarily. the body won't want to grow them just make them stronger..... but if you squat, deadlift, bench press, dip and row, in conjunction with some arm work, they will be sure to grow. damn...luckily I've been doing these core movements since the beginning.

as for HST. I have tried it once. I didnt give it a fair shot. I think I did it for 2-3 weeks. my first go around wasn't too successful. I actually felt like I got smaller. (then again I pudzified the routine and probably over trained). The workouts are much harder than they look. anyway i may give it another go around......

and celc: nice work with that 1/4 in! doesn't sound like much but for arms thats significant! good work bro

[celc5]

then again I pudzified the routine and probably over trained

I was doing EXACTLY the same thing when I first started following HST with my own tweaking and such. I started making adjustments by the end of the first week and I reluctantly moved more TOWARD the HST "rules" rather than my own. I'm still not sure that I totally buy all the theories that this philosophy throws at you but I'm happy with how it's helping me break through a plateau body comp wise.

I have a feeling that it will be more successful the second time around with more lean mass with more sound preparation in terms of gauging each RM more accurately. Weights were a lot lighter for power moves because of a mild work injury in October... in a sense, HST was my rehab program

I've been tossing around the idea of using HST for lagging body parts in conjunction of more traditional routines for my phera cycle in January

[pudzian2]

I was doing EXACTLY the same thing when I first started following HST with my own tweaking and such. I started making adjustments by the end of the first week and I reluctantly moved more TOWARD the HST "rules" rather than my own. I'm still not sure that I totally buy all the theories that this philosophy throws at you but I'm happy with how it's helping me break through a plateau body comp wise.

I have a feeling that it will be more successful the second time around with more lean mass with more sound preparation in terms of gauging each RM more accurately. Weights were a lot lighter for power moves because of a mild work injury in October... in a sense, HST was my rehab program

I've been tossing around the idea of using HST for lagging body parts in conjunction of more traditional routines for my phera cycle in January

to me the ideal use of HST could be when we want to avoid over training by all means...such as PCT. I wonder if it will help one maximize gains on gear (if using mentzer's theories to an extent. less training more rest, harder training per workout). I mean i dont see most pros using these methods. The old school style training seems to work best with gear for obvious reasons. beat urself up in the gym.. take recovery drugs.....

[AM07]

I'm going to start adding an am day to my routine. Now, I just have random ass days when I lift and do random exercises. On weekends, I'm goign to add an arm day, just to see if it helps.