bigger arms

[MCefali]

I'm looking to build my arms up atleast a half inch...any ideas guys?

[glsa17]

Barbell curls, db curls, rev. grip (palms facing you) pullups or pulldowns for biceps
Narrow grip bench press, lying barbell extension, cable pushdowns, overhead extensions, dips for triceps

Make sure you eat good and provide your body the stuff it needs to build that 1/2 inch.

[sun tzu]

Concentrate on the negative motion. Slow and steady up and down. Lots of sets. Follow this and your arms will blow up.

[JackSteel4Life]

I would try preacher curls, db curls, cable curls, concentration curls, cable push downs, french press, over head extensions, kick backs, and dips(dont lean forward)... I disagree with the slow up and down. Yes slow on the negative movements, but push hard and fast on positive movements, but controlled. Do thiat gives me more explosiveness when I lift.

[ghostwheel]

Preacher duraball cable curls are great because when you use the ball as a preacher bench (place ball on a regular flat bench place elbow on ball and curl D handle attached to cable >kneeling position in front of bench.) and place your elbow on it, the ball gives so your ligaments around the joint don't get stressed and you can burn your arm with extra reps and it feels like your arm is on fire at the end of the set. Right when you approach failure you can shift the angle slightly and get a few more reps also. I really don't get that eact kind of fire type burn on any other bicep excersize. Different burns on some but not like that one where you need to shake the pain out of your arm if you go past failure.

[snakemw]

the thing that helps me the most is doing one superset with both bi's and tri's at least every other workout.

[dinoiii]

That is likely all nice and I am sure you can potentially incorporate many new exercises in your arsenal and yet still see the same diameter in bicep peak - this is an unfortunate side-effect of genetics for some.

MCefali - how bout you describe yourself...BF%, diet, etc...

there are some tricks you can use to give the illusion your biceps are 1-2 inches bigger virtually overnight that I am not sure have been mentioned on here.

[wedgylx]

That is likely all nice and I am sure you can potentially incorporate many new exercises in your arsenal and yet still see the same diameter in bicep peak - this is an unfortunate side-effect of genetics for some.

MCefali - how bout you describe yourself...BF%, diet, etc...

there are some tricks you can use to give the illusion your biceps are 1-2 inches bigger virtually overnight that I am not sure have been mentioned on here.

sure, oil injections ;)

what are you talking about DInoii? you've got my ear

[kris]

Concentrate on the negative motion. Slow and steady up and down. Lots of sets. Follow this and your arms will blow up.

I agree. This works on me. Since I've been using heavier weights and less reps I went smaller. The rhythm I follow is: 2 secs up, 1 sec on top, 3-4 secs down. I prefer lighter weights and high reps. When I begun to do this, at the first set I figured it's a joke, at the second the smile went away, at the third I thought my arms blew up. I felt all kind of pain...

[italionstallionl]

That is likely all nice and I am sure you can potentially incorporate many new exercises in your arsenal and yet still see the same diameter in bicep peak - this is an unfortunate side-effect of genetics for some.

MCefali - how bout you describe yourself...BF%, diet, etc...

there are some tricks you can use to give the illusion your biceps are 1-2 inches bigger virtually overnight that I am not sure have been mentioned on here.

lay it on us, im interested

[wedgylx]

there are some tricks you can use to give the illusion your biceps are 1-2 inches bigger virtually overnight that I am not sure have been mentioned on here.

1.never workout your shoulders or forearms
2.wear tight shirts and little watches
3.hang around with somalians

:lol:

[italionstallionl]

there are some tricks you can use to give the illusion your biceps are 1-2 inches bigger virtually overnight that I am not sure have been mentioned on here.

1.never workout your shoulders or forearms
2.wear tight shirts and little watches
3.hang around with somalians

:lol:

lol, that would work, but i am a little more interested in what dinoiii is talking about than hanging around with somalians :wink:

[kris]

1.never workout your shoulders or forearms
2.wear tight shirts and little watches
3.hang around with somalians


:lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol:

This post is awarded "the post of the month" by me!

[italionstallionl]

there are some tricks you can use to give the illusion your biceps are 1-2 inches bigger virtually overnight that I am not sure have been mentioned on here.

bump

[EDAWG146]

I agree with Sun except for alot of reps. Less is more.

[easttexasmuscle]

Most guys tend to work their biceps more in order to have bigger arms. But if you want bigger arms overall, work your triceps more. The tricep is a bigger muscle & by making it bigger, your overall arm size will increase. The 3 best exercises that I've found for increasing the size of your triceps are (1) Tricep Pressdowns, (2) 1-Arm Overhead Dumbbell Tricept Extensions & (3) Barbell/Dumbbell Lying Tricep Extensions (aka "skullcrushers").

[H8duke]

EAT!!!!!!! No matter how many exercises you do,if your caloric intake is not up to par,you will NOT grow.EAT!!!!!

[jjschube]

I do not think a lot of sets and reps and all that negative stuff works, atleast not for me. I feel heavy weights with explosive movements and steady controlled negatives works the best. Maybe thats just me though

[max von]

I do not think a lot of sets and reps and all that negative stuff works, atleast not for me. I feel heavy weights with explosive movements and steady controlled negatives works the best. Maybe thats just me though

Me personally I would agree with the on this

[jjschube]

im glad we are seeing eye to eye max von haha. Some other pointers for bigger arms. Workout your back and your forearms consistantly. You want to get rid of your weakest link and that way you can obtain maximal growth for your arms. I also do not advise having an arms day. Chest/Tricpes Back/Biceps I feel will work better on an arm day alone. You really need to focus on all your muscles and not on guns and your bench press. I'm not trying to knock you here I'm just saying in my personal experience this is what has worked best for me. The primary lifts
Presses, Rows, Squats, ect will get you arms a helluva a lot bigger then doing a day specifically focusing on arms. Think of your body more of a unit then individual pieces. Also keep a workout log and record everything especially how much you lifted and how many times. Always try and out due your personal best and this is will pretty much gurantee muscle growth. If your getting stronger muscle likely your getting bigger too. okay i will shut up now

[wedgylx]

personally, i think having a seperate arms day is vital. For example, suppose you're working Back and Bis:

If you do Biceps first, the amount of weight/reps you do for back exercises like rows, pulldowns will definitely be adversely affected.

If you do back first, the amount of weight/reps you do for bis will be adversely affected.

In my opinion, a split like that is cheating you out of extra weight you could be utelizing

[dinoiii]

will write a lengthy response to this one in the AM - am going to bed for now. sorry I didn't even remember this thread existed.

[Ibanez]

Synthol !!!

[dinoiii]

Sorry guys bumping this up to the top for my own reminder as I have begun to write something up in a Word document to transfer over ASAP!