trying to gain mass and get bigger arms!
- Thread starter lund94
- Start date
uvawahoowa
Well-known member
lund94 said:
Squats and deads. Heavy.
Your welcome.
SLW2
Active member
This^^^
Seriously. You don't need to isolate your arms. Get you squat, dead, and bench press up and your arms will grow. Have you ever seen someone who can squat and pull 500lbs and bench press 300 that have small arms? No. If you are strong on the big three you will be big all over.
SLW2
Active member
Google TDEE calculator and fill in with your info. Then eat 500 cals over that number.
N.Woods Giant
Member
Wait... You only work out one day a week??? Is that total or each bp?
y0lked
Member
yea arms only get trained once every 5-7 days
Mass Monkey
Active member
Amongst all the above stuff I agree with I also love and u should try drop sets. Now THAT adds MASS!!
Good luck and eat! Eat! Eat!
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Good luck and eat! Eat! Eat!
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Mass Monkey
Active member
soul0wner said:
Chest and arms are the best. Bar none!
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wrathchild281
Member
try bumping up volume ever so often. And like arnold did alot. dropsets and supersets, be creative
lund94
New member
wrathchild281 said:
Sorry for the late update, i havent been on this forum for some time, but over the pass months I've gained a good amount of strength and mass. And im now currently deloading. But soon heading back do my bulking stage. Should i add a couple HIIT days to my workouts?
TexasGuy
Active member
I haven't read the whole thread but after a few posts wanted to say that squats will not make your arms grow.
Developing the squat can assist in arm development by creating a favorable flood of hormones and the base necessary to go heavier on other lifts.
You have to stimulate a specific muscle for it to grow.
Deadlifts too. Consider heavy barbell curls. Many people hunch over like a little old lady during curls because their back isn't strong enough to stand strong. At some point, this will be a limiting factor. You will eventually just crumple and your bicep development, where barbell curls are concerned, will be limited by a weak back.
Increasing upper back strength will in turn allow you to go heavier on barbell curls, allowing greater stimulus and growth.
Heavy compound lifts have been shown to give a testosterone boost too, so throwing in some arm work after heavy squat day can potentially lead to greater protein synthesis and nitrogen retention, assuming proper nutritional protocols are followed too.
To really build impressive biceps, you will need to hit them directly. Compound lifts should be in every routine, "functional" strength is awesome, but if you want thick, strong, wide biceps with a peak you will need to add to the indirect work provided by various pulls.
Heavy barbell curls, cable curls (constant tension), spider curls, reverse grip curls, hammer curls... hit them from different angles, weight and rep schemes.
What does your routine look like currently? It would be helpful to know before suggesting alterations.
Developing the squat can assist in arm development by creating a favorable flood of hormones and the base necessary to go heavier on other lifts.
You have to stimulate a specific muscle for it to grow.
Deadlifts too. Consider heavy barbell curls. Many people hunch over like a little old lady during curls because their back isn't strong enough to stand strong. At some point, this will be a limiting factor. You will eventually just crumple and your bicep development, where barbell curls are concerned, will be limited by a weak back.
Increasing upper back strength will in turn allow you to go heavier on barbell curls, allowing greater stimulus and growth.
Heavy compound lifts have been shown to give a testosterone boost too, so throwing in some arm work after heavy squat day can potentially lead to greater protein synthesis and nitrogen retention, assuming proper nutritional protocols are followed too.
To really build impressive biceps, you will need to hit them directly. Compound lifts should be in every routine, "functional" strength is awesome, but if you want thick, strong, wide biceps with a peak you will need to add to the indirect work provided by various pulls.
Heavy barbell curls, cable curls (constant tension), spider curls, reverse grip curls, hammer curls... hit them from different angles, weight and rep schemes.
What does your routine look like currently? It would be helpful to know before suggesting alterations.
wrathchild281
Member
IMO yes you should! HIIT is great for either bulking, cutting or recomping and is far superior to slow/low intensity cardio. 2-3 x a week is ideal and keep them no longer than 45-1hr. More than 3 times a week can be a bit much and hinder the amount of size u can retain and also pushing the hiit sessions past an hour can also do the same if overdone.
On top of it u can have alot more fun out of hiit related training. Cones and ladders on the field, Football, basketball, tennis, racquetball the options go on. Pick one and have fun. Also i wouldnt hit the HIIT preworkout or even lets say on ur heavier lifting days as ur primary focus should be lifting heavy weights.
lund94
New member
TexasGuy said:
I recently finished a 5x5 workout program. And it was pretty awsome. As for my biceps, i personally dont like stand up curls. I usually replace them with concentration curls, hammer curls, reverse grip and etc..and as for my compound movements for my upper body I've been adding more rows, deadlifts et. Sorry if i got anything wrong in this thread and correct me if im wrong guys . Im still a 'noob' to working out. Lol