Arm Workout

[Skins6]

What is the best thing i can do to increase arm my size? I've been doing the different curls, skull crushers, etc.. but havent really gotten an increase in size.

[TOMMY-GUNN]

what i find helps a lot is doing drop sets......i go for three sets gradually building weight...on the third i try to do 6 reps and then drop about half the weight and do as many reps as possible....it works great for most exercises....i end up seeing good gains when i really push myself ont he drop sets so it might be worth giving it a try

[DBarcelo]

I did heavy dumbell curls. I would try to go for 10 reps and whenever I was able to lift the weight for 10 reps, then I would up the weight and try to curl that for 10 reps. I would only do about three or four sets also. Plenty of protein post workout and I was making some really good gains (like half a cm per week).

[bigol'legs]

Time....

[PinPusher_85]

what i find helps a lot is doing drop sets......i go for three sets gradually building weight...on the third i try to do 6 reps and then drop about half the weight and do as many reps as possible....it works great for most exercises....i end up seeing good gains when i really push myself ont he drop sets so it might be worth giving it a try

That sounds pretty good, I think I'll try that next week!

[JDMSilviaSpecR]

If you want to target you biceps, One handed preacher curls helps my bi's explode. Also, do alot of sets, I'm talking about 5-8 sets, start off with a high rep count for your warmup (8-10) and gradually decrease your reps as you increase your weight.

[Warrior]

I just did EDT (Escalated Density Training) today to blast them. I get a tremendous pump afterwards. It's not something you should do all the time - but it helps to stimulate an increase in size and endurance capability for the muscle... here is how it went...

Two super sets:

[A-1] Standing Barbell Curls
[A-2] Standing Rope Extensions

[B-1] Cambered Bar Extensions
[B-2] Reverse Grip Barbell Curls

Do the A super set nonstop for 20 minutes (do the entire 20!). If your reps start to drop below 8 - decrease some of the load and get them back up to 10-12... don't give up either! Your first few sets should be relatively easy - remember, you have to hang in there for 20 minutes. After your finished, all sweaty and can't even bend your arms to take a drink of water... rest and stretch it out for 5 to 10 minutes and let some of the pump drop down. Then do the B superset for another 20 minutes. Not a lot of movements - but a sh!t load of intensity.

Remember that when SIZE is your goal you need to decrease rest intervals (no more than 60-90 seconds with traditional splits) and increase training intensity (drop sets, super sets, negatives...). This helps by totally burning out ATP/CP stores in the muscle and pretty much tells them that you NEED growth to occur.