Getting big arms

[Brave Dave]

Hey guys, I'm curious to see what other peoples workouts are for arms and how many times a week they do them. I have a big chest and traps and they make my arms look like noodles in comparison. I usually do bicep, and tricep exercises after my main workout 3 days a week. Should I do more days just for arms or more arm lifts during my lifting days. I usually do hammer curls, barbell curls, and concentration curls. 4x10 for my biceps. For triceps i do 4x10 extensions, skull crushers, and tri kick backs.

[Gaspaco]

Less is more dude!

Let your arm rest!

I train them once a week and its plenty!

[cj111]

I stopped training arms direcly..like arm day..started doing a lot more chin ups and weight dips, and my arms started to grow... I used to do set after set of curls and whatever else.
You wont see a guy doing weighted chins with small biceps

[marcus300]

I train them once per week, full arm workout is in my log in the lounge.

Your over training your arms thats why they wont grow.

[smeeto]

I generally train most things twice a week, but I've found that for certain small muscles like bi's and calves I have better results hammering them once every 6 days. I do low weight, high volume, high intensity.

Same story for tri's except i also hit them with reverse grip bench and dips on chest day. Forearms i train 2x a week. This is just what has personally worked best for me.

[austinite]

I train them once per week, full arm workout is in my log in the lounge.

Your over training your arms thats why they wont grow.

This is what I've been following. You work your arms with every dang exercise. No need to kill them.

[Tron3219]

I work my arms about twice a month. Lift heavy on back and ur bi's get a pounding. Heavy chest and shoulders tris get a good push. But if I work my arms more then twice a month they grow faster then the rest of my body and it looks like I only work them lol

-TroN-

[CMB]

I would never isolate a muscle group a mere twice a month, sheesh.

Anyway once a week is plenty. Try switching up exercises of course. Also, if you switch the muscle you work with your bi's and tri's.

For instance:
Biceps & triceps
Triceps & chest
Biceps & back
deltoids, triceps, biceps
and so on...

There are many ways to get "big arms"

Find what works for you.

Marcus300, for example, declares the reason why your arms don't grow is because you're over training them. This is a logistical error. On person may over train while the exact routine is followed by someone else who is seeing immense gains.

This is not exact science you have to play around with it and find what works for YOU.

[largerthannormal]

In marcus's defense he was lifting Biceps 120 reps and triceps 120 reps 3 x per week. I would say in any case it still could be a logistical error in some cases but its pretty obvious hes way over kill.

I dont think anyone will suggest lift more in his case

I would never isolate a muscle group a mere twice a month, sheesh.

Anyway once a week is plenty. Try switching up exercises of course. Also, if you switch the muscle you work with your bi's and tri's.

For instance:
Biceps & triceps
Triceps & chest
Biceps & back
deltoids, triceps, biceps
and so on...

There are many ways to get "big arms"

Find what works for you.

Marcus300, for example, declares the reason why your arms don't grow is because you're over training them. This is a logistical error. On person may over train while the exact routine is followed by someone else who is seeing immense gains.

This is not exact science you have to play around with it and find what works for YOU.

[marcus300]

In marcus's defense he was lifting Biceps 120 reps and triceps 120 reps 3 x per week. I would say in any case it still could be a logistical error in some cases but its pretty obvious hes way over kill.

I dont think anyone will suggest lift more in his case

lmfao exactly, he's over training them without doubt. Unless his gifted of course but his problem is arm size so it speaks for itself IMHO

[Far from massive]

120 reps three times per week, he is not only overtraining them he is boring them to death...it's a wonder when he is asleep they don't jump loose and hide under the bed ;-)




PS No insult to the OP, believe me I have done worse things, just wanted to throw some humour in the thread.

[largerthannormal]

LOL, lil freindly humor is always welcome!! ( ive done worse things too)

120 reps three times per week, he is not only overtraining them he is boring them to death...it's a wonder when he is asleep they don't jump loose and hide under the bed ;-)




PS No insult to the OP, believe me I have done worse things, just wanted to throw some humour in the thread.

[RescuesPitbulls]

My arms are by far my best bodypart & i train them A LOT. I'm kind of embarassed to say how often but i usually do Train my triceps twice a week at home with resistance bands, biceps twice a week at home with resistance bands & triceps and biceps twice a week at the gym. Works for me.

& i don't have a direct arm day. I do triceps with chest/shoulders & biceps with back.

[Brave Dave]

Sorry for the confusion; I phrased my original post poorly. I lift 3 days a week and each day I lift I do a different tricep and bicep exercise. For example, Monday I would do hammer curls and tricep extensions for 4x10 after my main workout. I do 3 days of full body workouts and 3 days of cardio and plyometrics for a total of 6 days of exercise. I don't separate days into bicep/back, tricep/chest. I've learned through my experience that it is not a good workout routine. Anyway I'm surprised people thought that it was possible to bang out that many sets of curls and tricep exercises in one day. Haha.

[Myers]

Could some1 copy-paste marcuses arms workout here,for all us lazy asses?

[Back In Black]

Could some1 copy-paste marcuses arms workout here,for all us lazy asses?

Too lazy to find it, too lazy to do it. Is this yet another teenager who wants the world to do everything for him?

[kronik420]

watch those guys at the gym that do bicep curls the whole time they are there.. 5x a week....

and after say 6 months, do their biceps look any bigger??

lol...

[Myers]

Too lazy to find it, too lazy to do it. Is this yet another teenager who wants the world to do everything for him?

If that's what you want to hear okay,sure. But i wouldn't really relay on your 1st sentence.
p.s. why that much aggression towards teenagers? No offense, but you weren't born as adult. Again,i don't want to troll or anything,just asking

[Back In Black]

No aggression and i certainly don't see why you would think there was?! Why should anyone else do the work for you though? There is a search function, if I need something I use it, not rely on other people to do it.

[Myers]

Okay,sorry dude,had a pretty rough time today,will use the search function from now on.

[redz]

Just finished my arm workout, building those triceps is the key to bigger biceps!

[Schwarzenegger]

My problem is my arms keep growing even if I don't work them out leading to disproportion. Chest has always been a problem for me.

One body part a day to really blast it.

My usual Biceps workout whenever I do them are all 6 reps as heavy as possible

Preacher Curls (the bread and butter of biceps) - 4 sets
Standing Dumbbell Curls - 3 sets
Hammer curls - 3 sets
Standing Cable curls - 4 sets
Concentration curls - 3 sets

Watch that shit grow with that biceps workout once a week

[largerthannormal]

Just finished my arm workout, building those triceps is the key to bigger biceps!

100% agreed, triceps makes up way more than half of arm size! dips/extensions/close grip bench.

[bigsiv]

My biceps and triceps have just started to really grow because I changed my no. Of reps. I stick to 8 reps no matter what now for size and 12 for hypertrophy. Its starting to really pay off. I think tempo and rep range are just as important as the excercise we use to stimulate muscle growth.

[Brave Dave]

I stopped training arms direcly..like arm day..started doing a lot more chin ups and weight dips, and my arms started to grow... I used to do set after set of curls and whatever else.
You wont see a guy doing weighted chins with small biceps

You're 100% right about the chin ups.

[gbrice75]

Depending on how/when you train your back and chest, you may not want to hit them at all. Arms, especially bi's, are a relatively small muscle group and there's no need to kill em'. Bi's get plenty of work from back exercises, particularly rowing, and tri's get a good amount of work from pressing, and to a lesser extent, shoulder exercises.

I often skip em' all together these days.