Best thing for thicker arms?

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    cg123's Avatar
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    Best thing for thicker arms?


    My arms are pretty big. I just want them thicker. What's some good things for like tris or whatever you think will make arms thicker

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    Close grip bench press, weighted dips, lying extensions are my 3 favorite for puting size on the triceps..
    "Liver stress is weakness leaving the body!!"
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    Ya true. My tris are pretty big. I just want my arms thicker in general. Ya I bet dips will help. What rep ranges
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    I generally put enough weight where I can do no less than 8 no more than 12. When doing dips I dont go down far enough to put the tension on my lower chest. Try to keep it all on the tris..
    "Liver stress is weakness leaving the body!!"
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    exercises for such a small body part are secondary to the rep/set/intensity/frequency setup you will use.

    IMO, volume and increased time under tension are the keys to size.
    you can call me "ozzie" for short.
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    Quote Originally Posted by supraseed48
    Close grip bench press, weighted dips, lying extensions are my 3 favorite for puting size on the triceps..
    Elbows out on close grips hit the outer part harder, kinda like wide and narrow stance squats. Changing your grips and motion of travel should do alot for width
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    Quote Originally Posted by superbeast668

    Elbows out on close grips hit the outer part harder, kinda like wide and narrow stance squats. Changing your grips and motion of travel should do alot for width
    I concur with this.. I like to hit em from different angles. Nothing like making muscles guess to keep them from adapting..
    "Liver stress is weakness leaving the body!!"
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    i like to put a ton of blood in my tris (usually with drop sets on rope press down) before hitting work sets.
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    Reverse grip bench press really put on some width to my tris. Still tryin to find something that will do the same for my bis.
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    usually the inner head of tri is neglected and outer head on bicep and brachialis- focusing on these two areas will give you the thickness. hammer curls, close grip bench etc
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