Arm size help.

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  1. Arm size help.


    Hey guys i really need some help from experienced lifters about getting my arm size, my arms are a tad less than 16 inches, for an average guy my arms are better than normal but im talking bodybuilding wise i feel like they are kind of small compared to my width and size, people keep telling me my arms are big but i just dont feel it and im sorry i couldnt share any pictures but as i said i would like to know how can increase their size?
    Not interested in fatceps my arms are pretty lean genetically which may also be why they arent that big, so any specific split or way of training(high reps.low reps) any advice on this?
    usually i train arms between 8-12 reps mainly 8 and do heavy barbell curls 6-7 reps till failure, i am very interested in trying 4 sets of 20 reps for arm exercises. Im mainly talking about biceps and triceps not shoulders/delt as genetically and how i train my shoulders/delts are one of my strongest and best features.


  2. If you are taking every one of those barbell curls to failure, you might want to think twice about doing that. What are your stats? Height? Weight? Training split? Nutrition?
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  3. im 6'1 213 pounds(been cutting for 3 weeks but gonna resume bulk)
    Usually go with chest
    back
    shoulders and traps
    biceps/triceps
    ive been doing chest/biceps and back/triceps for the last 2 weeks then biceps/triceps later on in the week to hit arms twice.
    My diet well since im resuming bulking its not really clean but i would say around 70% clean.

  4. I put 1/2 inch on my arms in 4 weeks using blood flow restriction training once a week at the end of my arm day. I only stopped it cos I changed routine but it seriously works wonders and the pump ya get is unreal.

    I was the same before I started it my chest and back were way more developed than my arms but now they look way better

  5. I've seen great results incorporating concentration curls (both regular & hammer variations).
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  6. No legs?? it appears you're a young guy, yet doing AAS's?? That would be beyond my scope of knowledge. However, you could probably use more volume and intensity techniques over the natural guy.
  7. AnabolicMinds Site Rep
    Driven2lift's Avatar

    Add weight on your deadlifts and rows, before adding more volume or workload to all of that isolation work.

    I wager at this point you'll grow fastest that way
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  8. Quote Originally Posted by pro45 View Post
    No legs?? it appears you're a young guy, yet doing AAS's?? That would be beyond my scope of knowledge. However, you could probably use more volume and intensity techniques over the natural guy.
    im not using AAS but i plan on in the future.
    Pretty soon actually

  9. Well what do u guys think about the 4 sets of 20 reps for arms?

  10. What does leg day look like??
  11. AnabolicMinds Site Rep
    Driven2lift's Avatar

    Quote Originally Posted by JoeStethics View Post
    im not using AAS but i plan on in the future.
    Pretty soon actually
    Problem solved then.

    Plus, you will be drastically changing your program once this happens so this would have been good to know at first

    Recovery and MPS being accelerated means keep up that volume and add either weight or reps once you can.

    How experienced are you? Past programs?
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  12. Quote Originally Posted by Driven2lift View Post
    Add weight on your deadlifts and rows, before adding more volume or workload to all of that isolation work.

    I wager at this point you'll grow fastest that way
    I've been told this too. Someone once told me you can't have big biceps, without a strong back. I neglected deadlifts for a while, but recently got back into them, and I am glad I did. I figure all the heavy weight pulling down on the back, and also the biceps, as well as all the other minor muscles involved, is going to have to force them to grow eventually.

  13. Well i work back very often and im pretty strong on back exercises but i dont deadlift as it was giving me terrible back and knee pain, i am not in desperate need to pack on some arm size as they are decent i just wanna base a program that can improve them for bodybuilding standards and my goal isnt that unrealistic being 17.5 inch dry, i dont mean instantly i mean as a goal to reach.

  14. On cycle i dont think i would really stress out as i wouldnt be focusing on the long run and i could increase volume or decrease anything would work so not really stressing programs just my usual split making sure i hit biceps and triceps twice a week.
  15. AnabolicMinds Site Rep
    Driven2lift's Avatar

    Biceps/triceps twice a week,
    not on a program,
    Going on your first AAS run.

    I know what it's like to chase a goal hard but be sure to keep a tally of what you're risking for 1.5 inches on your arms. That's a lot of training time and associated risks with AAS use
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  16. What does a typical week of arm exercises look like for you? What you're bf%?
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  17. Serge Nubret pump training worked wonders for bringing up my arms but I'd imagine many high volume pump training routines could fit the bill. Have dedicated arm days so you're fresh..

  18. Then I recommend site enhancement oil to push the muscle to grow. Especially during future PCT.

  19. Quote Originally Posted by jesus_sanchez View Post
    Then I recommend site enhancement oil to push the muscle to grow. Especially during future PCT.
    HELL NO. Im going for the aesthetic look

  20. Hahaha! I think you are thinking of how it used to me used. Trust me, most dudes are using to expand the area for new growth. Not for making water ballons. Hahahah!

  21. I'm no expert but what about the FSt-7 style program. It says it's specializes is growing your arms. I'm sure there are many on here with more knowledge tho

  22. Quote Originally Posted by JoeStethics View Post
    HELL NO. Im going for the aesthetic look

    Second that. Also there's nothing worse than huge arms that are piss weak. Alot of that going on these days. Not so sure I buy into the theory of using oil to create space for more muscle growth.

  23. Quote Originally Posted by ericos_bob View Post
    Second that. Also there's nothing worse than huge arms that are piss weak. Alot of that going on these days. Not so sure I buy into the theory of using oil to create space for more muscle growth.
    There is truth to that, but honestly i couldnt care less about strength but right now im just tracking strength for progressive overload and building muscle but when i start riding bicycles i wouldnt care any less about the weights i lift.

  24. Quote Originally Posted by Aleksandar37 View Post
    What does a typical week of arm exercises look like for you? What you're bf%?
    Ignoring the mini cut and now i havent been to the gym or eating well for 2 weeks because of mid-terms, before all that crap around 15-17%

    I have been given the advice of just waiting and trying to achieve muscle maturity and if training naturally to just be patient as i get stronger and bigger with the rest of my body, but as i said i think they need more size for proportion, like for non-lifter standards my arms look great in my opinion but as i said i wanna get to bodybuilding standards keep in my mind aesthetics being my goal, and what scares me most actually is when i wanna start cutting and getting down to 8% body fat for the summer how depleted my arms look(past experience even though i did have less muscle mass overall).

    My training is mainly focusing on getting stronger and between 6-8 reps on anything with dumbbells and barbels but 10-12 on cables, i always do some barbell or ez-bar curls first(2 week wide, 1 week close grip) then any hammer variation i find suitable(cable or dumbbell) then either concentration curls or just some causal preacher or dumbbell curls.
    For triceps i go with skullcrusher(dumbbells or EZ-bar) i change around a lot sometimes pulldowns or close grip bench or behind the neck tricep press. Tricep exercises i find are much easier for me to do fatigue wise but i go for heavy and 8-10.
    My idea was hitting arms twice a week, once heavy and once very high reps and high volume, or arms once and fitting either biceps or triceps with other muscle groups.

  25. You keep saying that your goal is aesthetics, but you keep ignoring the question about why you don't train legs It's fine if your choice is to focus only on your arm size, but I think you'll find the quickest way there is to increase everything rather than trying to just gain in that area. Have you tried bulking and cutting or has your training been more of trying to do both at the same time?
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