BIG ARMS are cool...How did you get them?
- 12-06-2007, 10:52 PM
- 12-06-2007, 11:27 PM
- 12-07-2007, 12:20 PM
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.
12-07-2007, 12:34 PM
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.
12-07-2007, 12:46 PM
12-07-2007, 02:38 PM
12-07-2007, 02:57 PM
12-07-2007, 03:43 PM
i have made gains by goin very slow. 5 secs down 5 secs up for 10 reps. i dont use much weight at all
12-07-2007, 04:22 PM
12-07-2007, 04:23 PM
12-07-2007, 04:39 PM
12-07-2007, 04:45 PM
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.
12-07-2007, 09:58 PM
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.
12-07-2007, 10:34 PM
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.
12-08-2007, 12:37 AM
12-08-2007, 01:26 AM
LMAO, 3rd meal! NICE!!
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12-08-2007, 10:47 AM
12-08-2007, 10:49 AM
12-08-2007, 10:54 AM
12-08-2007, 10:29 PM
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!!
12-09-2007, 12:32 PM
12-09-2007, 01:14 PM
12-09-2007, 08:12 PM
12-09-2007, 08:21 PM
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
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12-09-2007, 10:44 PM
12-10-2007, 10:34 AM
12-10-2007, 10:44 AM
12-10-2007, 11:21 AM
12-10-2007, 01:26 PM
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.
12-10-2007, 01:28 PM
12-10-2007, 01:29 PM
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.
12-10-2007, 02:25 PM
12-10-2007, 03:20 PM
12-10-2007, 04:04 PM
12-11-2007, 01:02 PM
12-11-2007, 11:20 PM
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
12-12-2007, 07:07 PM
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
12-13-2007, 11:06 AM
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
12-14-2007, 12:16 AM
12-30-2007, 03:15 AM
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.
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