I'm trying to achieve huge arms help!!

[shneeblee808]

Right now I'm on a path of getting them huge arms over my 5 month journey I have seen some change but nothing drastic what's the secret is it a clean diet with a hard routine or is it all in the workout? For biceps and trieceps I've been doing heavy weights that allows me to do at least a repetition of 8 sometimes 6 but I've been told I been I should change to a little lighter weight and rep till I can no more lmk

[Khazima]

It takes time more than anything, time and volume. Change the rep ranges around, do compound lifts that involve the arms, pull-ups/chin-ups/rows then make sure to hit the triceps enough with benching/benching variations/other presses.

More than anything you're just going to have to be patient, building an impressive set of arms takes a very long time unless you're lucky and got gifted with a nice set of arms from the get go.

[Buster Brown]

Focus on heavy close grip bench presses for your triceps, it is a great mass builder and hits all three heads.

[tectime]

Try dynamic sets bis and tris together. Get as much blood flowing as possible. With arms it's all about the amount of swell you get and keep. For me dynamics plus some heavy pumps to failure true failure works best.

[gettinbig30]

I'm having the same problem. Triceps come in nice, but bi's are ok, but not for how much I train. Is there a such thing as over training your arms or is it good to try to hit them from all angles?

[Khazima]

I'm having the same problem. Triceps come in nice, but bi's are ok, but not for how much I train. Is there a such thing as over training your arms or is it good to try to hit them from all angles?

You can't overtrain a certain muscle/group of muscles but there is a point where breaking them down further than necessary will elicit no extra growth and just add to recovery time.

[hawk14dl]

What about legs? And chest? And back?

Why would you just want huge arms?

[shneeblee808]

It's cuz of my chest, back and legs why I want bigger arms, my arms are growing slower than the rest of my body but I've always had not well developed arms so I'm guessing... genetics so I obsessed over it so long that I want to see my arms grow more than I would for my other muscles

[600@50]

Don't neglect your full body training and just focus on arms. Some people do well by having a specific day just for bis and tris. It's not for my goals but try it and your arms may respond well to the added work. It'll give you a chance to focus on them without being fatigued from chest, shoulder or back work .

[Joco71]

I agree ^^^^^ huge Tri's make HUGE arms!!

[Marc114]

As CT Fletcher says..."it's not rocket science , just bang arms EVERY SINGLE DAY!"

[Buster Brown]

As CT Fletcher says..."it's not rocket science , just bang arms EVERY SINGLE DAY!"

I don't know if I would live and die by those words

[600@50]

As CT Fletcher says..."it's not rocket science , just bang arms EVERY SINGLE DAY!"

You could try it but it's not the best idea.

[shneeblee808]

As CT Fletcher says..."it's not rocket science , just bang arms EVERY SINGLE DAY!"

I've been studying ct fletcher recently and now I play his audios every morning LOL!! But yea I've been wondering about training arms every day but I also heard not giving a certain muscle no rest can promote no growth but ct says it's a myth is he talking about over working arms or is he talking about training them everyday as over training and what els tip do u guys recommend on arms

[Buster Brown]

Big arms are a genetic gift.....,much of the time taking advice from guys with big arms is it irrelevant because there arms were going to respond no matter what they do. For someone who is a hard gainer in that department it is crucial that they are aware of how important the triceps are in that some more size can be achieved and hopefully that muscle group is being worked to its fullest potential and not put on the back burner.
Training arms everyday ?........good luck with that.

[Marc114]

I don't know if I would live and die by those words

I know. Said tongue in cheek. We all know what works for one is not necessarily going to work for everyone else. But I'm now on a quest to increase the size of my arms. Being more of a powerlifter, I was really never concerned with the size of my biceps , but we all know when you tell someone you lift , what do they look at first ? Not your hamstrings , that's right, your arms. At first I really didn't care, but now , I wouldn't mind stretching out the arms of my tees....lol. Anyway , you got to start somewhere so I figured what the hell , I'll try working arms everyday. I'm about two weeks in to this 12 week experiment. We'll see what happens and then try something else. As Khazima said, it's really all about patience and giving it time.

[Marc114]

I've been studying ct fletcher recently and now I play his audios every morning LOL!! But yea I've been wondering about training arms every day but I also heard not giving a certain muscle no rest can promote no growth but ct says it's a myth is he talking about over working arms or is he talking about training them everyday as over training and what els tip do u guys recommend on arms

If nothing else , he is motivational!...lol

[shneeblee808]

I know. Said tongue in cheek. We all know what works for one is not necessarily going to work for everyone else. But I'm now on a quest to increase the size of my arms. Being more of a powerlifter, I was really never concerned with the size of my biceps , but we all know when you tell someone you lift , what do they look at first ? Not your hamstrings , that's right, your arms. At first I really didn't care, but now , I wouldn't mind stretching out the arms of my tees....lol. Anyway , you got to start somewhere so I figured what the hell , I'll try working arms everyday. I'm about two weeks in to this 12 week experiment. We'll see what happens and then try something else. As Khazima said, it's really all about patience and giving it time.

I'm with u bro I'm on the journey as well 12 weeks I'm gonna try do heavy for 6 weeks and then light but moderate weight to failure for the other last 6 weeks I studied Arnolds way of lifting he does muscle confusion meaning drastically switch up the routine and kill the muscle for his last 3 months before competition he also switches it up and goes super heavy so my last 6 weeks I'm thinking to do a bit of that

[solesrch]

I have always had luck with more full body training. The little muscles need to be activated so that the big ones can grow too. It will all come together.

[poppz]

Focus on heavy close grip bench presses for your triceps, it is a great mass builder and hits all three heads.

I tend to lighten my load to about 10 a set, so i dont lose form, is that bttr or add weights to do 8 reps.?

[Player1]

I have a really hard time with arms too. The advice a out the bi/tri sets works for me. Also, big triceps make your arms look a lot bigger, dont forget about them!

Remember to stretch them out a lot too, powerlifting builds a lot of density but not much size there.

My 2¢

[Buster Brown]

I tend to lighten my load to about 10 a set, so i dont lose form, is that bttr or add weights to do 8 reps.?

Alternate.....say one day do 4*10 or 3*10 for an exercise and then next time try 10/8/8/6 or 10/8/6. For ME, I never go less then 6 reps or more then 10........sometimes I will do a set of 12 but typically I am already warmed up and don't bother.

[Buster Brown]

I tend to lighten my load to about 10 a set, so i dont lose form, is that bttr or add weights to do 8 reps.?

You should always vary your sets and reps. Ex. Barbell curls 4*10 or 3*10, next time try 10/8/8/6 or 10/8/6....next time try 8/8/6/6 or 8/6/6. I personally like two bicep exercises twice a week for biceps.

[marcus300]

What is your arm routine?

Are you really training them hard enough, you may say you are but are you truly training them hard enough and overloading them to a point were they have to grow?

Stick to basic movements, don't over train them and really dig deep into those fibers and make them grow. If they are stubborn you will have to dig deeper than any other muscle group and take them to true failure

[shneeblee808]

What is your arm routine?

Are you really training them hard enough, you may say you are but are you truly training them hard enough and overloading them to a point were they have to grow?

Stick to basic movements, don't over train them and really dig deep into those fibers and make them grow. If they are stubborn you will have to dig deeper than any other muscle group and take them to true failure

I've been doing some studying and I am using too heavy of weight so I'm now doing lighter weight that can give my triceps and biceps a pounding like for example I would usually do 50 lb bicep dumbell curls and do 8 reps and get a good pump but I've switched it up to 35 and do 14-16 reps, twords the15-16th rep is pretty much me not being able to truly push it no more, pretty much every body part I use this method started it last week

So my routine is now:
Mon: biceps & triceps
Tues: Back & abs
Wedn: chest & triceps
Thurs: shoulders & biceps
Fri: legs

Arm routine:
.Preacher dumbell curls one arm at a time
.barbell curls
.cable curls
.tricep cable pull downs
.dumbell kickbacks one arm at a time
.dips
All 3 sets to failure

[marcus300]

I've been doing some studying and I am using too heavy of weight so I'm now doing lighter weight that can give my triceps and biceps a pounding like for example I would usually do 50 lb bicep dumbell curls and do 8 reps and get a good pump but I've switched it up to 35 and do 14-16 reps, twords the15-16th rep is pretty much me not being able to truly push it no more, pretty much every body part I use this method started it last week

So my routine is now:
Mon: biceps & triceps
Tues: Back & abs
Wedn: chest & triceps
Thurs: shoulders & biceps
Fri: legs

Arm routine:
.Preacher dumbell curls one arm at a time
.barbell curls
.cable curls
.tricep cable pull downs
.dumbell kickbacks one arm at a time
.dips
All 3 sets to failure

Your over training your arms for a start your routine isn't good.
And why drop the heavy weight!!! what makes you think going lighter will produce growth?

Haven't got time to write anything out now but I really would reconsider your approach and thinking how muscle is build IMHO. But you can try your routine for 6-8 weeks and see if you have results but nothing is good about it in my opinion.

[shneeblee808]

Your over training your arms for a start your routine isn't good.
And why drop the heavy weight!!! what makes you think going lighter will produce growth?

Haven't got time to write anything out now but I really would reconsider your approach and thinking how muscle is build IMHO. But you can try your routine for 6-8 weeks and see if you have results but nothing is good about it in my opinion.

Nice so if possible gimme a routine to go by

[almostgone]

Nice so if possible gimme a routine to go by

Go check out the Marcus' Diary thread in the lounge well over 20k posts, the majority of them are various HIT routines that you could try.
http://forums.steroid.com/anabolic-l...ary%2A%2A.html

[Simon1972]

i dont follow a routine- i train whatever doesnt hurt that day- my ambition is to keep everybody part in some sort of pain all week round.

with biceps i do a strength workout max 7reps failure, and the following week i go to 11 reps failure for size.

i go by feel- wait till the muscle is pumped and then pump it more making sure i tear that fascia- following a routine is long gone for me nowadays and seems to work well.

[shneeblee808]

i dont follow a routine- i train whatever doesnt hurt that day- my ambition is to keep everybody part in some sort of pain all week round.

with biceps i do a strength workout max 7reps failure, and the following week i go to 11 reps failure for size.

i go by feel- wait till the muscle is pumped and then pump it more making sure i tear that fascia- following a routine is long gone for me nowadays and seems to work well.

What do u or anyone els thinks about what I used as an example above?? Is it really crap as Marcus says and give me advice and suggestions

[Khazima]

i dont follow a routine- i train whatever doesnt hurt that day- my ambition is to keep everybody part in some sort of pain all week round.

with biceps i do a strength workout max 7reps failure, and the following week i go to 11 reps failure for size.

i go by feel- wait till the muscle is pumped and then pump it more making sure i tear that fascia- following a routine is long gone for me nowadays and seems to work well.

You can't tear fascia or even stretch it with something like a pump and a single bout of exercise, it's one of the strongest tissues in our body.

What do u or anyone els thinks about what I used as an example above?? Is it really crap as Marcus says and give me advice and suggestions

Looks fine to me mate but i'm a powerlifter with arms half the size of marcus's lol, so probably just play around and get some info from a few different places and see what you like and what you respond well to.

[marcus300]

What do u or anyone els thinks about what I used as an example above?? Is it really crap as Marcus says and give me advice and suggestions

I am afraid it isn't well worked out and here's why

Your biceps and triceps are being worked all the time with your routine your using, they aren't getting any rest to grow they are constantly being worked. Personally I would aim to work them once per week but with some serious intensity and I mean hit them hard and dig deep into those tough fibers.

Stick with 2 -3 movements for biceps and don't do the same thing like your doing bb curls then cable curls, pointless. Stick with basic stuff like BB curl, incline curl and preacher but what you may think is failure probably isn't. You need to really go to positive failure and aim for a rep range between 6-12 reps. Do one working set, that's right one working set to positive failure so when you cant do another rep this is when you need to dig deep and push on and force growth. Are your progressively overloading your muscles or increasing the intensity each workout? if not you should be.

Same with triceps- drop the kickback these wont give you any size, if your after size, thickness and that lump of tissue what just hangs off the backs of your arms then stick with basic movements again but go to your limit and then some more, failure is the key and make your them have no alternative but to grow. 3 movements again and stick with one working set go with movements like skull crushers with ez or db's, dips, close grip bench press and some pushdowns, alternate things around each session but aim for that rep range and make sure you go to failure, many have no idea what true positive failure is and the only way I can explain it is pain, serious pain what you have to mentally prepare yourself to go through. Also remember don't waste reps and sets pointless!! one set and do it right and to your limit and there is no need to do anymore, jobs done.

Best of luck



.

[shneeblee808]

I am afraid it isn't well worked out and here's why

Your biceps and triceps are being worked all the time with your routine your using, they aren't getting any rest to grow they are constantly being worked. Personally I would aim to work them once per week but with some serious intensity and I mean hit them hard and dig deep into those tough fibers.

Stick with 2 -3 movements for biceps and don't do the same thing like your doing bb curls then cable curls, pointless. Stick with basic stuff like BB curl, incline curl and preacher but what you may think is failure probably isn't. You need to really go to positive failure and aim for a rep range between 6-12 reps. Do one working set, that's right one working set to positive failure so when you cant do another rep this is when you need to dig deep and push on and force growth. Are your progressively overloading your muscles or increasing the intensity each workout? if not you should be.

Same with triceps- drop the kickback these wont give you any size, if your after size, thickness and that lump of tissue what just hangs off the backs of your arms then stick with basic movements again but go to your limit and then some more, failure is the key and make your them have no alternative but to grow. 3 movements again and stick with one working set go with movements like skull crushers with ez or db's, dips, close grip bench press and some pushdowns, alternate things around each session but aim for that rep range and make sure you go to failure, many have no idea what true positive failure is and the only way I can explain it is pain, serious pain what you have to mentally prepare yourself to go through. Also remember don't waste reps and sets pointless!! one set and do it right and to your limit and there is no need to do anymore, jobs done.

Best of luck

.

Nice that's the kind of advice I've been waiting for thanks marcus

[shneeblee808]

So it's been almost a week and the work outs marcus mentioned is working but I had another question I have been on a caloric deficit cut of maybe 500 calories from my tdee so my question is since I'm trying to achieve huge arms should I or should I not be cutting while trying to gain my huge arms

[CharlesThe4th]

So it's been almost a week and the work outs marcus mentioned is working but I had another question I have been on a caloric deficit cut of maybe 500 calories from my tdee so my question is since I'm trying to achieve huge arms should I or should I not be cutting while trying to gain my huge arms

Gotta eat to grow. So no, your going to end up losing size in a deficit.

[anabolicsqa]

What holds true from my experience is that whenever you train your arms, you gotta feel like you're applying a new stimulus. This can be done by just training differently (for example, try 4 sets of explosive barbell curls, instead of the usual, safe rep pace. Someone's going to say explosive reps are dangerous, but it's never hurt me, and there are functional applications, even with your biceps, like throwing more explosive hooks.

I also have tried enough exercises to know which ones are most effective for me. Not everyone's anatomical structure is identical, but one effective triceps exercise is like a form of dumbbell pullover on a flat bench but I'm positioned in a way that I can basically do the movement of a seated dumbbell triceps extension, but in this position, I can handle way more weight on my triceps, and I'm more stable. Don't hit your head.

The 60 lbs. dumbbells at Planet Fitness just don't cut it here, for low-rep hypertrophy, but I can get some kind of 15-rep burn.

By the way I focus a lot on the inner head of the triceps because that's where you can most easily fill out your arms with size and shape from the rear.

Sometimes you just have to be psyched.

[CharlesThe4th]

What holds true from my experience is that whenever you train your arms, you gotta feel like you're applying a new stimulus. This can be done by just training differently (for example, try 4 sets of explosive barbell curls, instead of the usual, safe rep pace. Someone's going to say explosive reps are dangerous, but it's never hurt me, and there are functional applications, even with your biceps, like throwing more explosive hooks.

I also have tried enough exercises to know which ones are most effective for me. Not everyone's anatomical structure is identical, but one effective triceps exercise is like a form of dumbbell pullover on a flat bench but I'm positioned in a way that I can basically do the movement of a seated dumbbell triceps extension, but in this position, I can handle way more weight on my triceps, and I'm more stable. Don't hit your head.

The 60 lbs. dumbbells at Planet Fitness just don't cut it here, for low-rep hypertrophy, but I can get some kind of 15-rep burn.

By the way I focus a lot on the inner head of the triceps because that's where you can most easily fill out your arms with size and shape from the rear.

Sometimes you just have to be psyched.

Dang homie. Planet fitness? Atleast your hitting the gym but geez! Got to do something about that!

[Roger11]

Bigger arms also means you need to push your bodyweight up,

i had 16.5inch arms at 88kg, then went i busted over 100kg they went up 2 inches, took a long time though but i could only imagine they would be at least 19 inches if i was probably 118kg or so.

[bioengineered]

Bigger arms also means you need to push your bodyweight up,

i had 16.5inch arms at 88kg, then went i busted over 100kg they went up 2 inches, took a long time though but i could only imagine they would be at least 19 inches if i was probably 118kg or so.

I cannot agree more. Have to eat big to get big. Drop the heavy weights, go for high volume. Hit those babies from every angle.

[CharlesThe4th]

I cannot agree more. Have to eat big to get big. Drop the heavy weights, go for high volume. Hit those babies from every angle.

Hold on.. everybody responds different to rep ranges. Stick out about 8 weeks of low rep heavy weight and see how you respond. Then try 8 weeks of low weight high reps. See what works best for you. It takes time to dial in. I respond better to heavier weight on arms but my legs like low weight high reps its weird but you will figure it out just give it time.