arm growth?

[Mac2405]

Im looking to get bigger arms, biceps and forearms.

What do you guys find best?

Also, im looking to get my chest more ripped! what is the best work out?

much appreciated!

[LatissimusaurousRex]

There's no magic workout.

What helps everything is patience, consistency, and intesity

what kind of workouts do you do for your arms and/or chest right now?

[Mac2405]

chest is bench(incline and decline aswell) dunmbell flys and push ups.

Arms i do curls, rows, dumbell curls. I recently started doing a dumbell curl which is a lil over weight and then lowering at a slower pace, a mate of mine read about this routine online and we are giving it a go.

[LatissimusaurousRex]

I'm gonna go head and take a shot in the dark here, you're kinda new to lifiting huh?
NBD that just means you're about to get some of your best gains. What your buddy is talking about is eccentric training. Commonly known as "Negatives" because your emphasising the Eccentric (or Negative) movement. Yeah it's supposed to stimulate a lot of growth and you can really feel that shit tear! Make sure your curls are with good form too many people F that up. Curls are supposed to be isolating your bicep muscle so you shouldn't be using your back at all, don't "throw" the weight up. You can pretty much open up any kind of muscle magazine and find a good sample workout for chest and/or arms. I'd reccomend finding one and sticking with it for a while. Just be patient your gains will come, as long as you keep your intensity high you wanna make those weights your bitch every time, and stay consistent don't be lazy, being jacked is funner. A good rule of thumb is 16 sets (4 sets and 4 exercises) for larger muscles (Like your chest) and 12 sets (3 sets and 4 exercises) for smaller muscles (Like biceps or triceps) but hey it's your workout you can mash it up however you want, just make sure you know what you're doing. Hope I could help! Take care and good luck!

[Mac2405]

I'm gonna go head and take a shot in the dark here, you're kinda new to lifiting huh?
NBD that just means you're about to get some of your best gains. What your buddy is talking about is eccentric training. Commonly known as "Negatives" because your emphasising the Eccentric (or Negative) movement. Yeah it's supposed to stimulate a lot of growth and you can really feel that shit tear! Make sure your curls are with good form too many people F that up. Curls are supposed to be isolating your bicep muscle so you shouldn't be using your back at all, don't "throw" the weight up. You can pretty much open up any kind of muscle magazine and find a good sample workout for chest and/or arms. I'd reccomend finding one and sticking with it for a while. Just be patient your gains will come, as long as you keep your intensity high you wanna make those weights your bitch every time, and stay consistent don't be lazy, being jacked is funner. A good rule of thumb is 16 sets (4 sets and 4 exercises) for larger muscles (Like your chest) and 12 sets (3 sets and 4 exercises) for smaller muscles (Like biceps or triceps) but hey it's your workout you can mash it up however you want, just make sure you know what you're doing. Hope I could help! Take care and good luck!

Yes i am new. Thanks for the reply! did help out! decided to join to speak to the masses that knew what they were talking about

[JBarron]

standing reverse curls with an ez bar are great for bicep and forearm mass.

[DetroitCity]

A1 - Skull Crushers - 10 sets of 10
superset with
A2 - Incline DB Curls - 10 sets of 10

do a set of crushers wait 90 seconds than do a set of curls, wait 90 seconds than do another set of crushers etc till you do 10 of each ... your arms will grow .. but i don't think this is a good idea for a beginner , might pull a muscle

[DetroitCity]

A1 - Skull Crushers - 10 sets of 10
superset with
A2 - Incline DB Curls - 10 sets of 10

do a set of crushers wait 90 seconds than do a set of curls, wait 90 seconds than do another set of crushers etc till you do 10 of each ... your arms will grow .. but i don't think this is a good idea for a beginner , might pull a muscle

[quarry206]

according to popular opinion

straight bar curls is best for full growth in biceps..

skull crushers best for full growth in triceps...

forearms.. umm IMO something works different for everybody

[shafts basson]

standing reverse curls with an ez bar are great for bicep and forearm mass.

Definitely do some reverse curls and hammer curls

[bass]

A1 - Skull Crushers - 10 sets of 10
superset with
A2 - Incline DB Curls - 10 sets of 10

do a set of crushers wait 90 seconds than do a set of curls, wait 90 seconds than do another set of crushers etc till you do 10 of each ... your arms will grow .. but i don't think this is a good idea for a beginner , might pull a muscle

i agree, as soon as i started to do skull Crushes i noticed the difference. Also make sure your diet is in check, if you are not eating properly you will not grow, in fact you could lose muscle…eat lots of protein meals.

[6ft5]

Warm up and superset w Concentration curls and one arm overhead press. 4 sets each. Then seperset skull crushers and strait bar curls 4 sets each. Then tri set w reverse grip curls, seated hammer curls, and v bar press downs. 3 sets each. On last set of every lift go two reps past falure, ull need a spot.

[SuperLift]

Here is what i did and my arms grew.. Try focusing more on your heavy compound lifts such as bench press and rows..

[crazypat123]

preachure curls all day baby