building thicker arms

[gibsadie]

hey guys

ive just started a new arms workout,im realy looking to build thick arms. ive been told you use alot of compound movements for growth. i just need some advice to see what you guys think of my workout. i train arms once a week.

bisceps
chin ups 4 sets 10-12 reps
preacher curls 4 sets 8-10 reps(ez bar)
dumbell hammer curls 3 sets 8-10 reps

triceps
close grip bench press 4 sets 6-10 reps
lying down ez bar extensions 4 sets 8-10 reps
weighted dips 3 sets 8-10 reps

i train intensely for 1 hour.is this a good workout for bigger thicker arms?

thanks guys!

[gettingthere]

exercises look okay! the only thing i would say is i find more results if i use heavier weights (or weighted for chin ups etc) and maybe less reps like 6-8

[feeldapump89]

exercises look okay! the only thing i would say is i find more results if i use heavier weights (or weighted for chin ups etc) and maybe less reps like 6-8

I can relate as i am doing 10,8,6 increasing the weight but i want to achieve this same goal. So should i decrease reps to 8,6,4 and do most weight i can for 8 reps and base my exercise off that? Cause currently doing 10,8,6 i feel as if i can easily up the weight i am just sketching about dropping the amount of reps.

[beachboygemini]

I have never done 10 8 6 or 8 6 4 but have read on the bodybuiling.com site, that incline hammer grip curls really do a good job building bicep mass.

[dangerous dan]

To the op ..i would change from the ez bar to the straight bar. you will get more of a bulk from using a straight bar.

[stevey_6t9]

skip the chin ups for biceps and put in some heavy barbell curls

[ADB007]

I heard that chin ups are the best for building bigger biceps?

[dangerous dan]

i wouldnt say so...id lose the hammer curls, either do barbell or dumbell curls. if you insist on doing chin ups, do weighted and do 6-8reps, i usually stick to 6-8reps on arm day.

[ninesecz]

Best Mass builders for arms

Barbell Curls
Hammer Curls

Triceps..

Weighted Bench Dips
Close grip Bench
Verticle Dips