Bulking the arms

doc1988

New member
I'm having trouble bulking my arms and none of the threads I've come across have really helped so far.

I'm going to begin my m14-e cycle come oct 1st after I finish cutting, but I've had a lot of problems with my arms. I've had a problem in the past adding mass and stayed at 14 for a long time until taking a nat test booster which shot them up to 15 with hard work.

Just need some help bulking my arms up. Any tips/tricks or workout ideas would help.

Thanks.
 
biceps need lots of rest and are easily overtrained. try only working them out once every 8 days or so.
 
Most people hammer biceps all day and never see a change. Peopler forget the triceps take up a HUGE portion of your arms.

Dont neglect rear delts either. Large rear delts and triceps will widen the appearance of your arms.
 
Amen.

Smash your tri's, smash your delts. Leaning up through your pecs & lats can improve the appearance of your arms as well. Also remember that diet will have a lot to do with how well you put on muscle. Make sure you're getting enough protien, plenty of good fats and minimising carbs & sugars.

Would also make a big difference to the type of advice we could give you if you'd post up what you're actually doing currently. What exercises, how many reps, what days etc. Do you have a goal in mind as to the size of your arms?

Best general advice though is: SFW.
 
Vance said:
Amen.

Smash your tri's, smash your delts. Leaning up through your pecs & lats can improve the appearance of your arms as well. Also remember that diet will have a lot to do with how well you put on muscle. Make sure you're getting enough protien, plenty of good fats and minimising carbs & sugars.

Would also make a big difference to the type of advice we could give you if you'd post up what you're actually doing currently. What exercises, how many reps, what days etc. Do you have a goal in mind as to the size of your arms?

Best general advice though is: SFW.
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I do the usual chest/tri workout on tuesday, followed by the back/bi workout on wed.

Tris:
Tricep Kickback, 3 sets, 10-12 reps of 20 ibs
Pulldown, 3 sets, 10-12 reps, 70ibs, 75ibs, then 80ibs for the last set
Weighted Dips, 3 sets, 10-12 reps with an additional 25ibs on top of body weight, followed by 35ibs for the last set.

Biceps:
Preacher Curls 3 sets, 10-12 reps, 50ibs, 60ibs, then 70ibs last set.
Hammer Curls 3 sets, 10-12 reps, 40 ibs, 45 ibs, 50 ibs.
Reverse Grip Curls 3 sets, 50 ibs, 60 ibs, 70 ibs

I know this isn't the ideal workout. I'm trying to widen my arms and add at least another inch onto my arms with this coming cycle. I'm trying to get the delts to protrude a little more as well. I'm thinking about either changing up the routine to give my arms their own day or trying to do a DC workout.
 
doc1988 said:
I do the usual chest/tri workout on tuesday, followed by the back/bi workout on wed.

Tris:
Tricep Kickback, 3 sets, 10-12 reps of 20 ibs
Pulldown, 3 sets, 10-12 reps, 70ibs, 75ibs, then 80ibs for the last set
Weighted Dips, 3 sets, 10-12 reps with an additional 25ibs on top of body weight, followed by 35ibs for the last set.

Biceps:
Preacher Curls 3 sets, 10-12 reps, 50ibs, 60ibs, then 70ibs last set.
Hammer Curls 3 sets, 10-12 reps, 40 ibs, 45 ibs, 50 ibs.
Reverse Grip Curls 3 sets, 50 ibs, 60 ibs, 70 ibs

I know this isn't the ideal workout. I'm trying to widen my arms and add at least another inch onto my arms with this coming cycle. I'm trying to get the delts to protrude a little more as well. I'm thinking about either changing up the routine to give my arms their own day or trying to do a DC workout.
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No offense mate but if you know it isn't the ideal workout, wtf are you still doing it for..? :261:

Too many isolation exercises and the reps are too high and the weight too low if you want to bulk buddy. You're better doing more in the way of compound lifts with free weights rather than machines - bench press (Plus incline/decline/military press) being the most obvious omission from your routine but I'd also be looking at skull crushers for your tri's (If you google kickbacks you'll see it's a girl's exercise - no offense to any skull crushing ladies out there).

You're too small to be arsing about with the little isolation exercises and the weights you are lifting are too light. The barbell is your friend on this one. Anything more than 6-8 reps, add more iron. You do that and your diet is right I ****ing guarantee you that you'll start increasing the size of your arms in short order.

Keep the weight up though as you grow. :wink1:
 
Thanks a lot man. On the whole "why am I still doing it?" thing is because my friend just came back from a deployment and he was dying for a workout partner. I'm going to end up cutting the ties as his partner just because I feel like he's really holding me back from mass building.

Thanks a lot for the advice man. I'll adjust my routine accordingly and let you know how the progress comes.
 
GetSwoll said:
Most people hammer biceps all day and never see a change. Peopler forget the triceps take up a HUGE portion of your arms.

Dont neglect rear delts either. Large rear delts and triceps will widen the appearance of your arms.
Click to expand...

I noticed this too. Once my rear delts started really filling out it made my arms look much bigger than they actually are. I dont work biceps very much anymore, its all in the triceps.
 
doc1988 said:
Thanks a lot man. On the whole "why am I still doing it?" thing is because my friend just came back from a deployment and he was dying for a workout partner. I'm going to end up cutting the ties as his partner just because I feel like he's really holding me back from mass building.

Thanks a lot for the advice man. I'll adjust my routine accordingly and let you know how the progress comes.
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Dont forget to JO left handed.
 
Those Zottman DB curls pretty a serious hurtting on my bi's last week, try 'em.
 
carbs make my arms grow. As stupid as it sounds, carbs/eating for a huge pump before arm days works for me. I don't know if I'm right or not, but I like to warm up my arms with super high reps and low weight until my biceps are pumped up insanely tight. I then pile on the weight and perform my 6-8rep routine. I have massive stretch marks on my arms from the last few months.

I've heard the arms have the lowest percentage of IGF-1 if thats even possible, and that they loose mass the quickest on a cut.
 
make sure to throw in some crazy 6's every now and again
6x6 6sec concentricly ad 6 sec eccentrically...
so many variations of this principle, but adding forced reps with eccentric cotraction should help
 
A lot of information has already been given.

Just to add a few:

- Your biceps may not grow if the rest of your body is not growing (most people)
- Train your arms in several different ways. Ex. High reps, low reps, super set with triceps, etc.
- People neglect the reverse curl. Do the reverse curl.
- Do not be the guy who puts to much weight on the bar and has to pull with every other muscle except the bicep. Work with a manageable weight and control the movement.
 
I love the reverse curl. I try to do it as much as possible. It's the one workout along with preacher curls that makes my biceps feel like they're about to explode.
 
whats a reverse curl? are you talking about when you keep the barbell close to your body the whole way up and your arms go behind you?
 
Dyou said:
ahh i never feel like im working my bi's enough when doing that
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Then you're doing it wrong. It's harder to throw your back/shoulders into it when using reverse grip.

Stand with your back against a wall and use a preacher bar and see how you go.

Key with biceps is to hit them from every angle you can.
 
Dyou said:
ahh i never feel like im working my bi's enough when doing that
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Its b/c its more of a brachialis/forearm exercise. You should be feeling it more so in the elbow area and forearms. Doing reverse curls moderate-high rep, strict form, with death grip should build both areas significantly, as well as add size to the upper arm itself. Some people prefer Hammer curls instead, but doing both in addition to other bi exercises previously mentioned would be the ticket.
 
this worked for me

2bi's 2 tris 12 - 10 - 8 - 6 - dropset

1bi 1 tri 20 20

this is good for me
 
brk_nemesis said:
Its b/c its more of a brachialis/forearm exercise. You should be feeling it more so in the elbow area and forearms. Doing reverse curls moderate-high rep, strict form, with death grip should build both areas significantly, as well as add size to the upper arm itself. Some people prefer Hammer curls instead, but doing both in addition to other bi exercises previously mentioned would be the ticket.
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Very true. Today I went reverse curl, dumbell curls and hammer curls. Hitting the biceps and forearms at all different angles. For reverse curls I like using the straight bar with a shoulder length width. I know some people who use the easy curl bar with a narrow width grip.
 
AnthonyIOSOS said:
Very true. Today I went reverse curl, dumbell curls and hammer curls. Hitting the biceps and forearms at all different angles. For reverse curls I like using the straight bar with a shoulder length width. I know some people who use the easy curl bar with a narrow width grip.
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Straight bar here too. I use straight bar for everything lol. Many people complain of wrist discomfort using a straight bar, but I love em.
 
brk_nemesis said:
Straight bar here too. I use straight bar for everything lol. Many people complain of wrist discomfort using a straight bar, but I love em.
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True. In the beginning I received some wrist pain which of course is gone now. I also like using no thumbs grip; this allows me to better contract the muscle. Just one of my preferences. I have noticed people with their elbows in front of there body and doing the curl movement towards their head. I prefer elbows at the side of body, shoulder blades back and curl towards the upper chest. How about you?
 
Just my two cents, I never really put much size on my arms until I stopped doing all that isolation work and started doing heavy deads, heavy weighted pull ups, weighted dips twice a week 4-5 reps 3-4 sets. The difference in a month was far more than I expected and I wasn't even intending to hit my arms.
 
I am having troubles with my bi's and tri's, after each work out I have a massive pump but I am seeing little gains in size. Currently I will use reverse grip (hands toward my body) pull up's for a warm up, 2 sets of 10 reps. After which I will complete 3 work-outs for my bi's and tri's super setting between them. My last work-out session consisted of flat bar reverse curl, and dumbbell tri extension (behind the head) 5 sets, 6-reps per except my last set I drop weight and do 12 reps. Then I did preacher curls super set with weighted dips, using the same set's and rep's. My last work out was incline curls super set with cable extension (using the rope and twisting my wrists out before locking out) using the same amount of set's and rep's. I am going for size, any tips?
 
ScHiggins2 said:
I am having troubles with my bi's and tri's, after each work out I have a massive pump but I am seeing little gains in size. Currently I will use reverse grip (hands toward my body) pull up's for a warm up, 2 sets of 10 reps. After which I will complete 3 work-outs for my bi's and tri's super setting between them. My last work-out session consisted of flat bar reverse curl, and dumbbell tri extension (behind the head) 5 sets, 6-reps per except my last set I drop weight and do 12 reps. Then I did preacher curls super set with weighted dips, using the same set's and rep's. My last work out was incline curls super set with cable extension (using the rope and twisting my wrists out before locking out) using the same amount of set's and rep's. I am going for size, any tips?
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well man i think first of do the basic mass building workouts hit some weighted dips and some weighted chins cant beat those then close grip bench and barbell curls fhen some skulls and incline curls keep it 6-8 should work well when do u hit them r your bis and tris day like right after chest or back being that they use those for assistance muscels your volume is low so probley not overtraining hows your diet u putting on size else were or are your gains slowing everywere aswell
 
I usually keep my bi/tri day away from my shoulders or chest by either taking a day break, or hitting them after a leg,ab, or cardio day. My diet is ok, I am at 220g protien 4000 calories and 160g carbs. I am going to be trying a lower carb nutrition eating just enough carbs during WO day's and taking 2 days a week to spike my insulin levels'. I use skull crushers every other bi/tri work-out and weighted dips every bi/tri work-out. I am already doing 6-8 reps, but how many set's should I do (currently 5 sets, the 5th being 12 rep burn out) Tips?
 
AnthonyIOSOS said:
True. In the beginning I received some wrist pain which of course is gone now. I also like using no thumbs grip; this allows me to better contract the muscle. Just one of my preferences. I have noticed people with their elbows in front of there body and doing the curl movement towards their head. I prefer elbows at the side of body, shoulder blades back and curl towards the upper chest. How about you?
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Pretty much the same. I tend to lean a little forward to take all momentum out of the lift, and I dont go all the way up where your forearms will be vertical to the ground. I stop just short of that, to keep tension on the working muscles. I do wrap my thumbs though...
 
I can't wrap my thumbs around the bar and I stop just short of vertical with the floor AND I have to lean forward when doing standing curls. Its a chore to do biceps. Incline dumbbell curls are where its at for me :)
 
n8te said:
I can't wrap my thumbs around the bar and I stop just short of vertical with the floor AND I have to lean forward when doing standing curls. Its a chore to do biceps. Incline dumbbell curls are where its at for me :)
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Try rest paused Db curls( DC). After warmups, I'll grab around 70s, and move them to an empty bench. Then I rest pause them til I hit 20 -25 reps,( when i fail I will drop them on top of the bench, ready for the next reps). Rest is no more than 5-8 seconds for rest pauses. You wanna talk about a crazy pump and pain....:13:
 
brk_nemesis said:
Try rest paused Db curls( DC). After warmups, I'll grab around 70s, and move them to an empty bench. Then I rest pause them til I hit 20 -25 reps,( when i fail I will drop them on top of the bench, ready for the next reps). Rest is no more than 5-8 seconds for rest pauses. You wanna talk about a crazy pump and pain....:13:
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I don't know how to embed a video...Here's the link to this big ox doing rest/pause db curls:[ame="http://www.youtube.com/watch?v=H4iuLUYPBMA&feature=player_embedded"]YouTube - Alternating Dumbell Curls Rest Paused[/ame]

how many reps do you do then pause? 5 reps then 5-8 sec pause? something like that.


*edit: evidently I do know how to embed a vid.:)

I really need to redo my bis tris and shoulders wkout. Bis and tris are about to stop growing I'm afraid.
 
n8te said:
I don't know how to embed a video...Here's the link to this big ox doing rest/pause db curls:Invalid Link Removed

how many reps do you do then pause? 5 reps then 5-8 sec pause? something like that.


*edit: evidently I do know how to embed a vid.:)

I really need to redo my bis tris and shoulders wkout. Bis and tris are about to stop growing I'm afraid.
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Hes actually a member on here. Hes got some awesome vids.

For me ill hit around 7-8ish, put them down, rest 5-10 seconds, hit a couple more, drop em, and repeat till I hit 20 reps total. Only difference in what I do compared to the vid above is I stand in front of the bench the whole time, and just lean on it when resting. That way if I have to drop the weights fast b/c im failing, the bench is right there in front of me.
 
Essentially, I feel as though I have the body of a mesomorph however my muscle gaining capability is that of an ectomorph. I gain strength quite easily however muscle is quite another issue.... i eat a ton but all i do is gain strength and fat, my arms have been stuck between 15 and 16 inches for probably the last 3 years. I have done one cycle of test e that i cut short (8 week cycle) and i gained maybe half an inch on my arms but it seemed to be water in the long run. Any secrets to putting mass on my stagnant arms?
 
Boss Hawg said:
Essentially, I feel as though I have the body of a mesomorph however my muscle gaining capability is that of an ectomorph. I gain strength quite easily however muscle is quite another issue.... i eat a ton but all i do is gain strength and fat, my arms have been stuck between 15 and 16 inches for probably the last 3 years. I have done one cycle of test e that i cut short (8 week cycle) and i gained maybe half an inch on my arms but it seemed to be water in the long run. Any secrets to putting mass on my stagnant arms?
Click to expand...

Would need to know a lot more about what exercises you're doing, what weights, reps, frequency etc.
 
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