borges018
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I'm on a college football workout and I've been trying to come up with a solid arm workout to increase the size of my biceps/triceps etc. does anyone have a routine that's had great results?
Concentrate on the full contraction, really forced the blood into the muscle, an more then anything you gotta eat to grow my man! If you think your eating a lot and still not growing..eat more...eat to grow too many people miss that simple fact.I am not on a team I just enjoy the workout (I'm pretty athletic overall) . But I like your ideas! I was doing JM presses and I felt a bigger pump in my triceps then regular close grip bench - any thoughts?
The thing that comes to mind immediately is overall BW gain for actual mass. Your arms are going to grow (naturally) in accordance with the rest of the body, so eating is quite important.does anyone have a routine that's had great results?
I like this I am a big fan of volume. For arms only thing I still think there should be some type of heavy movment at some point. I like start heavy and work down rev pyramids kinda I change for each moment not each set works for me. As said before thought to each his own and what works for me may not for others. The best work out is the one you love and the one your not doing "mark lobliner" think I got that right.Exercises aside I've had some good results from something that might sound counter-intuitive. When I'm trying to put size on my arms either for show prep or beach season, I train them every other day. If you train them heavy EOD you're going to hit a wall, but if you periodize a little and keep mixing up the workouts I think you'll find it effective.
This might not work for you, but my arms need a lot of volume to stay full looking and "aesthetic." I don't do this all the time though. I'll do something like 2 weeks of training them EOD followed by a week with just some assistance work after chest or back. And get that blood in there. You don't have to train arms super heavy, but you gotta focus on the squeeze and getting a good pump.
Just stay out of the squat rack.
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