Bigger arms... workouts?

Griz15

Member
Hey guys, i have a pretty nice sized body, but i wouldnt say my biceps really stand out. theyre at about 13-14 inches, i kinda slowed down my bicep workouts because i heard its better. What do you guys recommend?
 
for biceps I recommend chinups, weighted chins and incline db curls. But if you want bigger arms, really focus on your triceps as they take up 2/3 of your arm.
 
I did just what people say not to do and it worked! I put about 3/4 inch on my arms in about 2 months... I over worked my arms for about 6 weeks. I did arms 2 times a week for a 2 weeks then upped it to 3 times... monday super heavy with negs, wensday med wieght for about 10-12 reps and friday light with about 20-25 reps. I mixed up lots of different lifts each day! It truly worked for me and I plan on doing it again next spring. Dont plan on getting bigger anywere else though LOL... just keep your other lifts heavy and short to maintain size. It took some crazy dedication to do it man, I was feeling beat and tired the first few weeks and then I got used to it! Now I actually miss it.
 
TheDarkHalf said:
Just hit your back hard with compound exercise and do pull ups and chins. BB curls are good too.
Click to expand...

^^This

I actually completely eliminated my "arm" day from my routine. I added 1-2 bicep isolation exercises to back day and 1-2 tricep iso's to chest day...
Plus if you lift heavy compounds your bound to gain arms... dead's, rows, etc...
 
I have an arm day and also do about 5 solid sets of one exercise for bi's on back day and tri's on chest day. Taking the last few sets to total failure and possibly forced negatives. Just stick to free weights and stick to the 5-8 rep range. I would also go really heavy with triceps if you want bigger arms cause really if you don't have big triceps who care about the biceps then. Thats what works for me. i tend to only do like one or two cable exercises with arms. I found that I get a much better response using free weights. Hope it helps.
 
Thanks for the responses. i just took arm workouts out, unless my body is sore so ill hit biceps maybe once every 1-2 weeks
 
I was wondering the same thing in recent months... I opted to go heavy heavy and keep my reps low on my dedicated "arms day". I alternate the exercises, but typically stick to my "basics"... For bi's i go for BB Curls, Incline DB curls, preacher curls, reverse grip easy bar, and perhaps an occasional cable, every few weeks. (Not all in one workout... i'll do about 3 exercises, 3 sets of 6-8 after a warmup).

For tri's... i go as heavy an humanly possible on v-bar cable press downs or weighted close-grip dips, rope extensions, tricep kickbacks using either DB or the cable, overhead DB presses, or reverse grip cable press down (target a different part of the tricep head)...

I've seen a solid 1" increase in my arms in the past 2-3 months... So i'm satisfied! It could have been a bigger increase, but i am doing a VERY lean bulk, and trying to slowly reduce my love-handles while gaining mass. If you are in an all out "mass gaining" phase... then you may notice better results. Afterall.. nutrition is everything!

Hope that helped.. Have a good one!
 
As Docmattic said Triceps make up the larger portion of your upper arm, so focusing on Biceps is not the way to go.

For big arms, heavy compound moves with good form should have them growing nicely and in proportion to the rest of you. Big back - big biceps, big chest - big triceps. :)
 
Check out ellington dardens ARM CURE. Just Google it. It's a one rep dip with 30 to 60 sec positive and 30-60 sec negative super set with overhead db extentions and the same thing with Rv grip chins and BB curls. If you have never tried it before.... IT WORKS! Be prepared to use about 50% of what you would normally use for the extentions and the curls. It's just one super set of each. If I get a chance ill find a link and post it for you. I've done it years apart and gained about a half inch first time and maybe a quarter inch last time.
 
Check out ellington dardens ARM CURE. Just Google it. It's a one rep dip with 30 to 60 sec positive and 30-60 sec negative super set with overhead db extentions and the same thing with Rv grip chins and BB curls. If you have never tried it before.... IT WORKS! Be prepared to use about 50% of what you would normally use for the extentions and the curls. It's just one super set of each. If I get a chance ill find a link and post it for you. I've done it years apart and gained about a half inch first time and maybe a quarter inch last time.
 
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