Want bigger fore arms and arms

[tjpatrick1987]

I nee da routine for my arms to get BIG and a routine for my chest

[*El Diablo*]

Ask Ramblin Freak. He has MASSIVE forearms

[ChuckLee]

I'm still experimenting different types of workouts for my arms. I can't make them grown as the rest of my body...when I'll find the right way, I'll write a book I suppose.

CL

[BITTAPART2]

arm growth 101:

you need to go heavier than your biceps can lift....this makes sense if you think about it

what youll need to start doing is heavy compound open-chain movements with underhand grip, such as underhand pullups(weighted) underhand barbell rows, underhand cable pulldowns etc.
get rid of the lifting straps of you currently use them as well, try started to deadlift heavy for reps, like 5x5 for example....using no straps!! then after you deadlift try some static dumbell holds with heavy weight, just grip the heaviest dumbell you can and hold it for as long asa you possibly can (I put excersise matts under me when i do it so i can drop the dumbell when my grip goes out) repeat this until you cant pick it up anymore.

my suggestion is to o these type workouts for about 4 weeks then take 2 weeks to do regular isolation high rep movements for your arms ie, 12 rep multi-set concentration curls or cable curls
12 rep multi-set cable tricep pushdown

these tips can help exponentially if you give it your all and of course, deit is in check and protein is sufficient

[GCgainer]

I use lifting straps on back days b/c I like to go heavy on my backworkouts, but after im done with back a do wrist curls with sets of 15-20 with both under and overhand grips. then on arm day,which is at the end of the week i dont isolate my forearms at all b/c all the curls seem to inhibit my forearms. this way the get hit twice in a week with 3 days rest in b/w

[Jay D]

I find drop sets work a treat...

just keep it nice and strict with full sets of reps..

I find mine respond better with a meduim weight and good strict reps.

J

[BG]

^^ I agree, with maybe one very heavy set added in.

Just be careful, if your forearms get to big the take away from bi/tri, mine do.

[baseball_guy]

i agree with that to.. i hold a tight muscle throught each rep and get full concentration out of the entire set.. seems to work for me...5'9 190- 18 inch-arm (flexed)

[FREAK]

big forearms are a must! hit em heavy as possible and u will be happy with the results

[MFT81]

I started doing 1-3 laps around the indoor track in my gym (AKA Farmers Walk) after My bicep-forearm workouts..I use a 45lbs plate in each hand the track is 1-10th of a mile.

I also like to do cheat curls with a straight bar a la arnold.

and food lots of good food. (Isnt the golden rule like 10lbs of bdy wt equals 1 inch)

[wanabeMASSIVE!]

Dont forget full motion on bicep curls... alot of guys cheat and keep ther arms (elbows) lockd at an angle and use their shoulders and back to curl the bar..i find that it f***in burns evn on light weight!!!

http://youtube.com/watch?v=qJO1YBcMzGw = chek the vid also!!!

[Prop Shoulder]

heavy ass crossbody hammers