I need more arm mass!

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  1. I need more arm mass!


    Im 19 years old, 185lbs, 5'7, 12bf%
    I have over all good mass. I'm short and thick with a good chest, back and legs. My arms aren't small but they aren't as proportioned to the rest of my body. Any exercises or advice?


  2. Heavy straight bar curls, close grip bench, and dips. Arnold was a big believer in cheat curls but be careful with them.

    I have also found that super setting biceps and triceps really works well for me...incredible pump!

    Sent from my DROID RAZR using Tapatalk 2
    LORD'S GYM - THE SIN OF THE WORLD - BENCH PRESS THIS! Rom 5:8
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  3. I've always believed in good form and slow concentrated reps and it's been working great with everything but my arms. What other bicep exercises are good for mass cause my tris are the more dominant

  4. Quote Originally Posted by bobbymac
    Heavy straight bar curls, close grip bench, and dips. Arnold was a big believer in cheat curls but be careful with them.

    I have also found that super setting biceps and triceps really works well for me...incredible pump!

    Sent from my DROID RAZR using Tapatalk 2
    I second super sets!
    Quote Originally Posted by Level9Germ View Post
    Common bro why would u take d Bol just take plain steroids if ur gonna do it since first place
    Quote Originally Posted by Son_Of_SEALs View Post
    I dont want titties.... will that product work for a SERM?

  5. Kill them bro. Change ur routine split. Make an arms day with a day or two gap from chest and back. Do compounds on chest and back then on arms day go ballistic. DB curl, reverse grip straight bar, hammercurls. Seated curls with ur arms raising to ur side.

    Tri's also make up a huge part. Distroy them.

    Don't know what level ur on. But try 4 weeks 70% of ur Max for 8-12 reps. Raise the weight every week.
    Then do 3 weeks heavy as fuk. 6-8 reps 4-5 sets.
    Take a week off and start over.

    I think that should help
    Good luck, any one else have suggestions.

    And a good pump/NO pruduct. Ur skin will burst!
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  6. Quote Originally Posted by murk01
    Kill them bro. Change ur routine split. Make an arms day with a day or two gap from chest and back. Do compounds on chest and back then on arms day go ballistic. DB curl, reverse grip straight bar, hammercurls. Seated curls with ur arms raising to ur side.

    Tri's also make up a huge part. Distroy them.

    Don't know what level ur on. But try 4 weeks 70% of ur Max for 8-12 reps. Raise the weight every week.
    Then do 3 weeks heavy as fuk. 6-8 reps 4-5 sets.
    Take a week off and start over.

    I think that should help
    Good luck, any one else have suggestions.
    Reverse barbell curls are the sht, definitely fit those in to your routine OP.
    Quote Originally Posted by Level9Germ View Post
    Common bro why would u take d Bol just take plain steroids if ur gonna do it since first place
    Quote Originally Posted by Son_Of_SEALs View Post
    I dont want titties.... will that product work for a SERM?

  7. I broke through a plateau with my triceps by simply adding 4 sets of 20 diamond pushups to the end of my chest/tri day workout. By the end I'm doin cobras instead of pushups and can't use my arms for the rest of the day but the pump is so great my wife says it looks like aliens are gonna rip through.

  8. Quote Originally Posted by joshbking View Post
    I've always believed in good form and slow concentrated reps and it's been working great with everything but my arms. What other bicep exercises are good for mass cause my tris are the more dominant
    Of course your triceps are bigger then your biceps, they make up the majority of muscle mass of the upper arm. In fact, the most powerful flexor is not your bicep, it's your brachialis muscle located deep to the biceps. I find that supersets and monster sets are great for arms. The key things are fatigue and changing things up due to the stress-strain-recovery-adaptation cycle.
    Serious Nutrition Solutions rep

  9. Supersetting and drop sets will not only force blood into your muscles but should also release growth factors that will help add mass and thickness.
    E-Pharm Rep... PM me with any questions or concerns

  10. im a big believer in the close grip/ dips and weighted pushups, but as mentioned above, just change it up, and keeps the reps high for mass of course

  11. Yep. Change routines every couple of months....
    Here a nother question. What can you do to target the outside of the biceps. I know there are 3 muscles that make up the biceps. I would like more definition and bulk on the outside.

  12. Quote Originally Posted by joshbking View Post
    Any exercises or advice?
    get stronger. if you notice really strong guys have big.... well, everything. bench hard and heavy, and supplement with volume for traps, lats and triceps. deadlift hard and heavy and supplement with volume for biceps. overhead press and supplement with volume for core and triceps.
    you can call me "ozzie" for short.

  13. Quote Originally Posted by murk01 View Post
    Yep. Change routines every couple of months....
    Here a nother question. What can you do to target the outside of the biceps. I know there are 3 muscles that make up the biceps. I would like more definition and bulk on the outside.
    Not quite, there are two different heads (origins) to the bicep muscle. What I think you're referring to is three main muscles for flexion, such as the bicep, brachialis, and coracobrachialis? Changing grip position or amount of forearm supination can affect these, for example hammer curls will focus primarily on the brachialis muscle. I think that is what you're asking?
    Serious Nutrition Solutions rep

  14. Quote Originally Posted by kingjameskjf

    Not quite, there are two different heads (origins) to the bicep muscle. What I think you're referring to is three main muscles for flexion, such as the bicep, brachialis, and coracobrachialis? Changing grip position or amount of forearm supination can affect these, for example hammer curls will focus primarily on the brachialis muscle. I think that is what you're asking?
    Do you know any links to articles or studies about that? The effect of different grips and angles is somethin I've been lookin into a lot lately. Since my equipment is limited I'm tryin to get the most out of what I have by utilizing different positions.

  15. Quote Originally Posted by bomcgraw View Post
    Do you know any links to articles or studies about that? The effect of different grips and angles is somethin I've been lookin into a lot lately. Since my equipment is limited I'm tryin to get the most out of what I have by utilizing different positions.
    http://www.t-nation.com/free_online_...ceps_exercises
    M.Ed. Ex Phys


  16. Quote Originally Posted by bomcgraw View Post
    Do you know any links to articles or studies about that? The effect of different grips and angles is somethin I've been lookin into a lot lately. Since my equipment is limited I'm tryin to get the most out of what I have by utilizing different positions.
    Nope, but haven't looked. Not due to lack of caring but just because strength and conditioning is the emphasis of my major so it's been covered a few times. I really hope I'm not coming off conceited, I'm not trying to be a tool, just sharing what I've learned in conjunction with my own training. For instance, we talked about this in my Exercise Physiology class as well as in Biomechanics. If you want I could try to find the specific passages in the text books and I can give you that reference if it would help?
    Serious Nutrition Solutions rep

  17. Quote Originally Posted by bomcgraw View Post
    Do you know any links to articles or studies about that? The effect of different grips and angles is somethin I've been lookin into a lot lately. Since my equipment is limited I'm tryin to get the most out of what I have by utilizing different positions.
    musculographics . com /pdf/variation.pdf

    good read on what your looking for

    add in nessasary http: // and www as lack of posts wont allow me to post full links

  18. Cool article. Looks like I'm covering many bases just doing rack pulls, lol. Almost better than chinups for lats, who woulda known (and 405 is a warmup set for me so I imagine I get even more out of them).

  19. this question always seems to get an arguemnt started about whether you can isolate portions of a muscle with the same insertion point, like the age old argument about the upper/lower chest. I however think that you can recruit more fibers in the long head of the biceps (outer head) using a close grip on barbell curls. it always seems to put more stress on my outer bicep. add those into your routine along with incline db curls, concentration curls, preacher curls, and hammer curls...o and to reiterate whats been said already dropsets and supersets

  20. Quote Originally Posted by kingjameskjf

    Nope, but haven't looked. Not due to lack of caring but just because strength and conditioning is the emphasis of my major so it's been covered a few times. I really hope I'm not coming off conceited, I'm not trying to be a tool, just sharing what I've learned in conjunction with my own training. For instance, we talked about this in my Exercise Physiology class as well as in Biomechanics. If you want I could try to find the specific passages in the text books and I can give you that reference if it would help?
    I hear ya. I have a couple Exercise Physiology and Human Anatomy textbooks downloaded on my computer. I can look myself. Thanks tho.

  21. Quote Originally Posted by MattyMac View Post
    this question always seems to get an arguemnt started about whether you can isolate portions of a muscle with the same insertion point, like the age old argument about the upper/lower chest. I however think that you can recruit more fibers in the long head of the biceps (outer head) using a close grip on barbell curls. it always seems to put more stress on my outer bicep. add those into your routine along with incline db curls, concentration curls, preacher curls, and hammer curls...o and to reiterate whats been said already dropsets and supersets
    Isolate, no, but you can emphasize (to an extent).
    M.Ed. Ex Phys


  22. I've just started drop sets and they r the bomb my friend. Gains had stopped so started drop sets and now getting huge gains. Very painful but worth it

  23. I'll try the drop sets. Do you work you way up and then come down like 6 sets total? And should I be doing heavy with low reps or high reps lighter weight

  24. Quote Originally Posted by Rodja

    Isolate, no, but you can emphasize (to an extent).
    Agreed

  25. Quote Originally Posted by bobbymac View Post
    Heavy straight bar curls, close grip bench, and dips. Arnold was a big believer in cheat curls but be careful with them.

    I have also found that super setting biceps and triceps really works well for me...incredible pump!

    Sent from my DROID RAZR using Tapatalk 2
    I am also a big believer in cheat curls, I don't think there is any better exercise for bicep mass. The key is to not cheat until you have to -- i.e., above 5 reps. If you're cheating from the first rep, it's too much weight. Concentration curls on the incline bench are another good one.

  26. Gotta agree with supersets. This one swole ass dude at my gym said he does legs and biceps on the same day... because the leg workout releases so much testosterone that it gives your arms an insane pump. I think he does a set of legs then immediately does curls. Anyone else have experience with this workout?

  27. Quote Originally Posted by kingjameskjf

    Not quite, there are two different heads (origins) to the bicep muscle. What I think you're referring to is three main muscles for flexion, such as the bicep, brachialis, and coracobrachialis? Changing grip position or amount of forearm supination can affect these, for example hammer curls will focus primarily on the brachialis muscle. I think that is what you're asking?
    Thanks for clearing that up
    I will put more focus on hammers

  28. Quote Originally Posted by pistol345 View Post
    Gotta agree with supersets. This one swole ass dude at my gym said he does legs and biceps on the same day... because the leg workout releases so much testosterone that it gives your arms an insane pump. I think he does a set of legs then immediately does curls. Anyone else have experience with this workout?
    Would not recommend this under any circumstances. If your doing legs, your doing legs, you should not have enough energy to do anything but legs other wise your not training to your full potential. By doing this your losing out on the necessary stimulation of these very large muscle groups (quads, hams, glutes, etc.). You are also cutting down on your ability, due to overall fatigue, to train your biceps to their max potential. Supersets generally refer to the sequencing of agonist or antagonist focused exercise, legs and biceps are completely different and have no agonist or antagonist action. Also, the same muscle group can be trained from a different angle, in a superset. For example, cambered bar skull crushers and rope pushdowns done in sequence.

    "Testosterone concentrations have been shown to increase AFTER an acute bout of resistance or endurance exercise.
    In response to prolonged endurance exercise (e.g., a marathon), testosterone levels will typically decline. Others have reported no change in testosterone after resistance exercise (Tremblay, Copeland & Van Helder, 2003)."

    Generally testosterone increases will not occur during a bout of exercise but will be observed once the exercised has ceased. In fact an increase in the production of cortisol a catabolic hormone, will be observed during the exercise bout in response to the training especially during a day as stressful on the body as legs. The post anaerobic exercise spike in testosterone will come as the body begins its repair (anabolism/protein synthesis) on whatever muscle group was trained.

    Tremblay, M., Copeland, J., & Van Helder, W. (2003). Effect of training status and exercise mode on endogenous steriod hormones in men. Journal of Applied Physiology, Retrieved from ww w . jappl.or g/ content /96/2/531.full

    minus spaces in link to reference

  29. Quote Originally Posted by NYiron View Post
    Would not recommend this under any circumstances. If your doing legs, your doing legs, you should not have enough energy to do anything but legs other wise your not training to your full potential. By doing this your losing out on the necessary stimulation of these very large muscle groups (quads, hams, glutes, etc.). You are also cutting down on your ability, due to overall fatigue, to train your biceps to their max potential. Supersets generally refer to the sequencing of agonist or antagonist focused exercise, legs and biceps are completely different and have no agonist or antagonist action. Also, the same muscle group can be trained from a different angle, in a superset. For example, cambered bar skull crushers and rope pushdowns done in sequence.

    "Testosterone concentrations have been shown to increase AFTER an acute bout of resistance or endurance exercise.
    In response to prolonged endurance exercise (e.g., a marathon), testosterone levels will typically decline. Others have reported no change in testosterone after resistance exercise (Tremblay, Copeland & Van Helder, 2003)."

    Generally testosterone increases will not occur during a bout of exercise but will be observed once the exercised has ceased. In fact an increase in the production of cortisol a catabolic hormone, will be observed during the exercise bout in response to the training especially during a day as stressful on the body as legs. The post anaerobic exercise spike in testosterone will come as the body begins its repair (anabolism/protein synthesis) on whatever muscle group was trained.

    Tremblay, M., Copeland, J., & Van Helder, W. (2003). Effect of training status and exercise mode on endogenous steriod hormones in men. Journal of Applied Physiology, Retrieved from ww w . jappl.or g/ content /96/2/531.full

    minus spaces in link to reference
    Good post. I like doing supersets, compounds sets, and drop sets for certain body parts but I wouldn't do legs and arms together on the same day unless it was a full body routine. My personal preference is a split routine.
    Serious Nutrition Solutions rep

  30. Quote Originally Posted by joshbking View Post
    I'll try the drop sets. Do you work you way up and then come down like 6 sets total? And should I be doing heavy with low reps or high reps lighter weight
    No bro I do a warm up first and then do 3 sets of heavy. For instance my first set I have 5 tens on each side of a 25 pound preacher bar. 125 pounds I can do about 3 reps and then drop. Its best when having a partner to help u gett thosse u can't lol feel the burn. In all my first set looks like 3,4,8,and 10. Very crusial to having big gains is a spotter to help gradualy lift those you couldn't do alone. Good luck. Hey man everyone else has great advice too and I'm. No pro but you will c results
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