arm workout

[joshuam168]

I'm looking for a good routine to put some mass on my arms. They are 16 inches and I want more. I drink protein powder and creatine, and I make sure my diet has lots of protein. I need exercises that can be done at home, no machines.

[JWP806]

Protein powder and creatine aren't going to do anything for you unless your entire diet is dialed in. Do you have any equipment at home to use? I don't think doing push ups and pull ups are going to get the mass that you are looking for.

[Iron-56]

With all due respect, this isn't rocket science. Do you have an e-z curl bar ? If so you can do preacher curls for biceps and skull crushers for triceps - best bi/tri exercises. If you need a preacher bench go on cl. My buddy found one for $30 a while back.

[joshuam168]

Protein powder and creatine aren't going to do anything for you unless your entire diet is dialed in. Do you have any equipment at home to use? I don't think doing push ups and pull ups are going to get the mass that you are looking for.

I have a bench set, dumbbells the bar ones that you put free weights on, and a dumbbell like one that you ha holds for both your hands and you put free weights on

[Gaspaco]

Muscles grow in kitchen not in gym!!

You need to workout bodypart that needs to grow no more than once a week! Remember your are working your arm due chest and back too!

Working them every day wont make them grow!

[Psaletta]

@gasp.. I've heard a few different opinions on this. Why do you think working a muscle that needs to grow or lagging behind only once a week as oppose to 2-3x a week is more productive?

[Psaletta]

^^ also ment to agree with you on food and rest for growth. Muscles need time to repair "grow" that happens through food and sleep brother.