BIG ARMS are cool...How did you get them?
- 05-14-2008, 02:13 PM
- 05-30-2008, 05:48 PM
My arms used to be one of my weaker body parts, but I have been able to bring them up quite a bit. I change my arm routine about every other workout ( I do both bis and tris on the same day), switching between different types of concentration curls, and mass movements.
But i think the one thing that really made my arms grow was at the end of each workout I would do about 4-5 sets with high rep, low weight. The goal is to get the biggest pump possible at the end of the workout. I would do something like preacher curls with about 15-20 reps each set (or to failure, sometimes I would get as high as 25 reps). Then for my tris I would do over head cable extensions, same # of reps and sets. It felt awesome, and i think really helped my arms grow to be one of my better body parts now.
05-30-2008, 06:12 PM
For mass gains in any muscle group: heavy weight-less reps. Also don't forget that your muscles grow when you rest, not when you push for that last set in a 2 hour arm workout, that's when definition is developed. give your bi's and tri's 3-4 days off after a day of heavy weight, and don't do both muscle groups on the same day. Bi's and hammies on tues, bi's and back on fri. tri's and chest on mon. tri's and quad's on thurs. for example.
05-30-2008, 06:51 PM
Forget about how heavy you lift to get big arms. Train them once per week and do sets of 10-12 reps. Make them burn. Vary the exercises every week too.
05-30-2008, 08:46 PM
THE LONG HEAD OF THE TRICEPS AND THE PEAK OF THE BICEPS ARE COMPOSED OF FAST TWITCH MUSCLE FIBERS, THESE ARE THE PRIMARY "SIZE" MUSCLE GROUPS OF THESE AREAS.
Everyone who's familiar with fiber type training knows that fast-twitch muscle fibers require heavy weight and low reps. What a lot of trainees fail to do, however, is employ multiple sets of these low reps. Two to three sets of 4-6 reps just doesn't incur much growth, but the next ten sets of 4-6 reps sure does the trick.
Also, a protein shake of at least 35 grams of protein needs to be consumed within 30 minutes of a workout. diet is of the utmost importance in strength training, 2 grams of protein per pound of bodyweight per day is needed for big muscle gains. sorry bout the capital letters, I wasn't trying to make a bold statement, my caps lock was on and I dont look at the screen when i type cause I suck at typing, but not at giving advice, thank you.
05-31-2008, 06:52 PM
Guys, the truest thing I ve ever heard and put into practice, is that if you want arm growth pick up heavy stuff- plain and simple.
You certainly always see the the guy who does nothing but curls and has no arm growth.....
05-31-2008, 07:39 PM
For example, that split you mentioned would not work for me at all, I have tried something similar. For my neighbor it may do wonders.
05-31-2008, 07:42 PM
06-01-2008, 02:35 PM
I don't know if this was mentioned before but, I have always wanted bigger arms (we all do) and I have tried it ALL over the course of the last ten years of training. I wont go into great detail about different training principles cause I'm sure ( I hope) we're all fairly versed in these things.
What I will say is this: variety is absolutely necessary to force continued progress in training any muscle but especially the upper arm.
With that said I have never had problems "growing" my arms using that simple principal. Most routines will work unless it's just some outlandish program so try them ALL to see what works best for you individually. I will ad that the two best mass building movements for arms "for me" have been weighted close hand pull-ups for bi's and for tri's weighted dips or close grip bench.
I also have enjoyed good growth using the "heavy/light" method in my arm training for cycles of 4-6weeks. The title is pretty self explanatory but I'll give a brief overview here. First move would be along the lines of Barbell curls at 85%1 repp max performed for 6-8 repps and 4 sets followed by something like dumbbell supps at 70%1repp max performed for 15repps at 4 sets. Then another Heavy set this one (I usually have to go a little lighter than 85% because by now fatigue starts to set in) for 3 sets and another light exercise for 3 sets. Results garanted
06-01-2008, 09:54 PM
I totally agree with you brother, keep the muscles guessing. My earlier statements aren't my opinion either, it's a matter of science for the best muscle growth. kinda like growing plants, mold or animals: there is always one recipe that proves results, the one that is looked up to in the highest regard; and more than likely, that one is derived from extensive research. I didn't mean to come off as if what I said was written in stone, but it is however, typed on the pages of textbooks
06-02-2008, 06:19 AM
In an MD article they both agreed that for optimal arm growth one should hit the high rep ranges. Leave the ego at the door, lower reps are more so for strength.
It's worked for me, but to each his own.
06-02-2008, 06:51 AM
06-02-2008, 08:51 AM
High reps never did anything for my arms. Heavy weights in the 4-6 range made my arms explode. My arms actually went from 13" to 20" over the course of about 3 years using only this range. BUT, that just means my muscle fiber composition is opposite of yours.
Lesson learned? Know your body and what works for you!
06-03-2008, 12:45 AM
I can use my self as an example. I have many routines out there, really I have. GVT, DC, Max-OT, HIT... and it keeps going.
When I say try I actually mean I gave it a solid 8 weeks of effort with a great diet. My conclusion is that different muscle require vastly different training regiments. My arms grow from high reps with relatively low weight, my calves need to be destroyed for an hour straight to get them to grow(GVT). My back needs very heavy weight with low reps range(max-ot). I train my chest and shoulders with drop sets and super sets. My quads are trained using HIT principles.
I am not disputing science, but every individual is unique and if there was indisputable evidence that a certain diet/routine would produce optimal results then the body building industry (ie. magazines and supps) would not be the multi billion dollar business it is today.
There are many facts that science has proven, but how each of us achieve those proven facts is whats makes us unique. This principle applies to a wide variety of things in society. How redundant would life be if we knew everything?
06-03-2008, 08:57 PM
06-04-2008, 08:51 AM
06-19-2008, 10:31 AM
07-18-2008, 04:22 PM
I have a complete lack of tricept muscles... zero...
I did 100lb dumbells for 12 reps today on incline bench but don't have a lick of tricept muscle... **** compound movements working!
07-23-2008, 03:48 AM
You need to leave your ego at the door and focus on feeling your tricep every step of the way through the movement and really squeezing the **** out of them at the negative point. Do pushdowns and just contract the muscle for a good 2-3 at the end of the movement, just really feel it. My arms did not grow until I put this into practice. Bent over rowing 275lbs for 10 reps and weighted chins did not make my biceps grow. But preachers with moderate weight and really focusing on squeezing the muscle got them growing.
Body building is just ****ed man, really all i can say. But yet I love it.
07-23-2008, 06:30 AM
...irregardless 2g/lb of protein is not NEEDED for big muscle gains.
It was a joke bro.
07-23-2008, 11:35 AM
My tri's dwarf every other muscle in my upper body. Finishing on any pressing movement is not an issue for me to say the least. When I straighten my arms out and make a "T" shape with my body, my tricep dip is about as pronounced as my bicep peak, maybe a little more.
In fact I can close grip bench about as much as I can regular bench.
I think its from high school football weight training. For myself it seems low-volume heavy weights is best for my growth and thats what we did all the time. We also benched with a very narrow grip, more emphasis on triceps.
With that said my chest is very under developed with the rest of my body. My bi's are also not on par with my tri's, stupid me has ignored that fact that my tri's grow well with heavy weight low reps and have been doing everything under the sun for bi's until late and it seems to be working very well.
Big arms=heavy weight & low-volume (for me )
Serious Nutrition Solutions Representative
07-23-2008, 02:43 PM
yeah timmmah, you really dont NEED 2g of protein/lbs of body weight, but if you have no problem in doing that then go for it. But really, a lot of pro bbers dont even take in 2g/lb of bw.
i go for 1.25-1.5
07-25-2008, 05:05 PM
07-25-2008, 05:07 PM
07-26-2008, 01:02 AM
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