how to get bigger arms?

[honeyking]

i have a strong chest,back and legs but weak shoulder and arms and i am going to start my first cycle too TEST and DBOL. and for 3 months i have 3 programs and have to select one tell me which 1 is better:-

no links to other sites, marcus thanks

which plan is good?? i have small arms

[MuscleInk]

i have a strong chest,back and legs but weak shoulder and arms and i am going to start my first cycle too TEST and DBOL. and for 3 months i have 3 programs and have to select one tell me which 1 is better:-



which plan is good?? i have small arms

Obviously none of them are any good if they come from Body Building.com. lol

[Doont-Hunter]

Lol. This is true. Although I'd like some advice too. On a day which incorporates biceps or triceps, I usually have three different exercises. For the first exercise I usually do four sets, then the other two I'll do just three sets. Is this enough, too much or just right? Any help would be good.

[kronik420]

lol just train ED with the teenagers that come into the gym ED just to do bicep curls..

[MuscleInk]

lol just train ED with the teenagers that come into the gym ED just to do bicep curls..

Oh gawd.....

[Doont-Hunter]

lol just train ED with the teenagers that come into the gym ED just to do bicep curls..

I might be overreacting but when I see teenages come to the gym with singlets on, metro hair and do biceps, then tense in the mirror for ten minutes and then leave, I actually feel like throwing a dumbbell at their face.

[kronik420]

I might be overreacting but when I see teenages come to the gym with singlets on, metro hair and do biceps, then tense in the mirror for ten minutes and then leave, I actually feel like throwing a dumbbell at their face.

and this is all while they are in the squat rack?

lol

[honeyking]

and this is all while they are in the squat rack?

lol

hahaha...curls everyday??? LOL right now my split is

Mon:chest tri
tue: back bicep
wed: off
thru:shoulder
fri:legs
sat and sun: off or cardio

should i add tri bicep on SAT???

[honeyking]

Obviously none of them are any good if they come from Body Building.com. lol

yes they are from bodybuilding.com LOL but trainers in my gym dont even know PCT and most of the time their workout technique are wrong,so i dont feel like asking them what workout should i do.thats y i go online to find some good plans!
tell me some good workout plan if u have 1!!

[Abdulla]

yes they are from bodybuilding.com LOL but trainers in my gym dont even know PCT and most of the time their workout technique are wrong,so i dont feel like asking them what workout should i do.thats y i go online to find some good plans!
tell me some good workout plan if u have 1!!

Honestly i dont have good genetics for arms either, takes me longer than every other body part to gain, so i hit bi's and tri's twice a week but make sure to get 48 hours of rest at least before hitting them again in the same week! hope it helps
-Abz

[MuscleInk]

yes they are from bodybuilding.com LOL but trainers in my gym dont even know PCT and most of the time their workout technique are wrong,so i dont feel like asking them what workout should i do.thats y i go online to find some good plans!
tell me some good workout plan if u have 1!!

Well, for starters, double up your leg work outs. Work your lower body twice as often as your upper body. Too many people overwork the upper body. If you're eating right and working out your legs twice as often as your upper body, you will grow much faster.

[marcus300]

What exercises are you doing for your bi's and tri's please?

[honeyking]

Triceps Workout

Close Grip Barbell Bench Press 3 sets x 10 to 12 reps
EZ Bar Extensions 3 sets x 10 to 12 reps
Rope Extensions 3 sets x 10 to 12 reps
dips : failure 3 sets

Biceps Workout

Seated Alternating Dumbbell Hammer Curls 3 sets x 10 to 12 reps
concerntration curls 3 sets x 10 to 12 reps
Preacher Curls 3 sets x 10 to 12 reps
Cable Bicep Curls 3 sets x 10 to 12 reps

[honeyking]

Honestly i dont have good genetics for arms either, takes me longer than every other body part to gain, so i hit bi's and tri's twice a week but make sure to get 48 hours of rest at least before hitting them again in the same week! hope it helps
-Abz

yeah the 6weeks shortcut to sick arms is about same thing.hitting arms trice a week after 48hrs!

[boxingfan30]

I myself like drop sets and it has worked for me over the last 2-3 months. Biceps for instance I do 30 lbs 10 reps, put the weight down... 1 deep breath and then 25 lbs, but sometimes I can only get 3 reps in, so I will use the other arm to help slightly to get another 2 or so reps, drop down to 20 lbs and do the same thing. 2 or so minutes rest. I do this 4-5 times. (these are strictly concentration curls btw, I usually do at least 1 set of hammer curls the same way in one of the sets)

[marcus300]

Triceps Workout

Close Grip Barbell Bench Press 3 sets x 10 to 12 reps
EZ Bar Extensions 3 sets x 10 to 12 reps
Rope Extensions 3 sets x 10 to 12 reps
dips : failure 3 sets

Biceps Workout

Seated Alternating Dumbbell Hammer Curls 3 sets x 10 to 12 reps
concerntration curls 3 sets x 10 to 12 reps
Preacher Curls 3 sets x 10 to 12 reps
Cable Bicep Curls 3 sets x 10 to 12 reps

You need to change your bi routine because its not working and I can see why. You need to really hit them hard and intense, warm up and then do 2 working sets to failure and beyond. Hit some basic movements like standing striaght bar curls warm up and then hit 2 working sets using dropsets, forced and negs, also try incline dumbells curls and use the same principle as above then hit the preacher curls and same again........You really need to introduce some intense protocols like dropsets, negs, rest pause, forced etc. Its not easy but if you want to have big arms thats your approach

[honeyking]

@marcus....olright big brother will keep that in my mind!

[marcus300]

You also need to change around your tricep routine, you want big arms you need to hit those tri's hard they make up 2/3rds of your overall arm size

[Doont-Hunter]

You also need to change around your tricep routine, you want big arms you need to hit those tri's hard they make up 2/3rds of your overall arm size

I hit them hard, and they always get a good pump. But how many different exercises should one do on triceps day to maximize growth? I usually do three triceps exercises with the first exercise having four sets and the following two exercises just three sets each.

[gbrice75]

OP - please edit out the links in your post. Posting links to other sites is against the rules. Appreciate your cooperation.

[marcus300]

OP - please edit out the links in your post. Posting links to other sites is against the rules. Appreciate your cooperation.

ive edited it GB

[boxingfan30]

I hit them hard, and they always get a good pump. But how many different exercises should one do on triceps day to maximize growth? I usually do three triceps exercises with the first exercise having four sets and the following two exercises just three sets each.

I assume you do your tri's on chest days? If not, I would do that while they are already getting worked as a secondary muscle group.

[Doont-Hunter]

I assume you do your tri's on chest days? If not, I would do that while they are already getting worked as a secondary muscle group.

No I do them on my delts day. I find triceps get hit a bit on chest day so I'd rather be at my maximum when hitting the triceps, hence why I do them on the days I hit my delts and traps.

[jpowell]

No I do them on my delts day. I find triceps get hit a bit on chest day so I'd rather be at my maximum when hitting the triceps, hence why I do them on the days I hit my delts and traps.

This philosphy is backwards.
U shod finish off chest with tris to fully exhaust.
At least that is wat I do.
Shoulders and traps is a wole different day.

Sent from my iPhone using Forum

[MuscleInk]

This philosphy is backwards.
U shod finish off chest with tris to fully exhaust.
At least that is wat I do.
Shoulders and traps is a wole different day.

Sent from my iPhone using Forum

Correct. That is how I train as well.

[jpowell]

Big man Marcus said, tris are 2/3 of the arm.

Only thing I disagree with I'd the ratio. I like to say 3/5..u want big arms u can't neglect them.

Also outside head of the bi.
Reverse curls.

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[boxingfan30]

No I do them on my delts day. I find triceps get hit a bit on chest day so I'd rather be at my maximum when hitting the triceps, hence why I do them on the days I hit my delts and traps.

Yeah man, definitely hit the triceps with some isolation exercises after your chest work. Wait for a few minutes or so and then finish them. I'm stuck only able to do overhead tricep extensions, but a good mass builder while you are working your chest is a close grip bench press, IF you don't already do those, I cannot stress enough to make sure your form is good first though... the balance of the bar isn't quite as easy as it may seem lol don't ask me how I know this.

[Lazarov]

Only drop sets have worked for me regarding bi's and tri's.

[athletic.guy]

So who does a full arm day twice a week here?

I only hit arms once but do chest and back on separate days with rest days between. Still struggling to grow arms !!!

[Zodiac82]

Well, for starters, double up your leg work outs. Work your lower body twice as often as your upper body. Too many people overwork the upper body. If you're eating right and working out your legs twice as often as your upper body, you will grow much faster.

exactly I was gonna say workout legs more and add another day for arms in there ....also whats ur diet like as ur arms would grow with good diet

[cherrydrpepper]

Obviously none of them are any good if they come from Body Building.com. lol

This cracked me the f- up. I've gone on that site by accident many times (thank you google) and I don't think i've ever not cracked up from the bad advice and bull shit talk i've seen on there. The most recent was some cross fit asshole bragging about how great he was, over 6' tall and 180 lbs lol.