Need Bigger Arms

[soldier84]

I'll be back in the States in three months. My goal is three inches on my bis and tris combined. Taking 2 servings of True Mass and 4 servings of Syntha 6 a day. 200 grams of protein. 203 lbs. Working bis and tris same day.

crazy 8s bis (5x8)reps x 3sets
crazy 8s tris (5x8)x3
seated preacher curl 8x3
tri extension machine 8x3
alt dumbell curls 8x3

anyone have a more hardcore workout or any suggestions? any info?

thanks!

[Majestyc]

I highly recommend reading this article: http://www.bodybuilding.com/fun/arnold_arm_secrets.htm

Arm training principles, techniques, recommend exercises, and sample workouts.

[Paumen]

Your arms grow with the body, that being said. Make sure u hitting the squats and deads.

[LevroneFan2002]

I'm a firm believer in the stronger that your bis and tris are in basic bicep and tricep exercises, then the bigger your arms will be, with some volume and intensity work helping you get a little more growth. I don't believe that big guns can be made purely off light weights using intensity methods etc. These have a place, but those who use them also have good strength in their arms. So get stronger on your arm work and also do some volume stuff. But 3" will take a very long time, that's a hell of a lot.

[fmrmarineinbiz]

Originally Posted by LevroneFan2002

I'm a firm believer in the stronger that your bis and tris are in basic bicep and tricep exercises, then the bigger your arms will be, with some volume and intensity work helping you get a little more growth. I don't believe that big guns can be made purely off light weights using intensity methods etc. These have a place, but those who use them also have good strength in their arms. So get stronger on your arm work and also do some volume stuff. But 3" will take a very long time, that's a hell of a lot.

That's all variable...depends on many factors as well. I've put over 2" on my arms in the last year for example.

[theACEofSPADES]

Adding 3 inches to your arms isnt going to be easy, at all. Dont just focus on doing iso's. Like the other guy said, your arms grow with the rest of your body.

Chin ups are a good bicep exercise
Dips are also good

[de_barathrum]

what you have so far looks good, plus about 600mg of test-e a week plus a few extra thousand calories a day.

[soldier84]

I feel pretty comfortable with my new workout. Added a lot of stuff from the Arnold Article.

Concentration curls 2 sets of 8
Barbell Cheat Curls 3x8
Incline Dumbbell Curls 3x8
Hammer Curls 3x8
Close Grip Bench 3x8
Dip Machine 3x8
Barbell Reverse Curl 3x8 (Forearms)
Barbell Wrist Curl 3x8 (Forearms)
Cable press down w/ rope crazy8s (5x8) x3 w/ burnout
Cable Curls crazy8s (5x8) x3 w/ burnout

Thanks Majestyc for the article. Lots of useful info
Thanks Pauman, I do hit squats and deadlifts once a week already
Thanks LevroneFan2002 I tried this workout today and it worked pretty good. I always try do at least 8 reps. If I can do more the first set, I always add more weight. But then sometimes just accomplish 6 reps for my final set.
Thanks Ace. My arms were burnt out after just a few works outs. Couldnt do any chin ups or dips. Did the dip machine for the time being until I get stronger.

de_barathrum, what the hell is test-e??? I'm bout at 3500 calories a day right now. Kinda trying to balance that out because I'm also need to drop bout 20 more pounds...

[killatiger]

For 3 inch growth on your arms, be prepared to eat nonstop. You will probably have to put on at least 25-35 lbs of even growth for that to happen. Plausible depending on the time frame. But everything has to be perfect for your arms to grow once you reach a certain point.

[soldier84]

how many calories do you suggest? and grams of protein?

[Juggernaut33]

For bis, I like barbell curls, dumbell curls and preachers. For tris, I like OH extensions, skulls and rope pressdowns. Remember to eat a lot too.

[MrLJizzle]

Hmm i dont think 3500 calories will get you 3inches in 3 months bro.

Start eating atleast 6K a day and then MAYBE you will get 3 inches in 3 months.

Just eat a lot, do pullups/dips

[blancmange]

sorry friend but 1 inch a month of lean muscle is impossible unless you are on 20 kilo of steroids a day

[d_k]

I can't believe people are actually giving this guy advice like its possible to do that in this time frame... **** even with the drugs profressionals are using and a 6000 calorie a day diet you still probably wouldn't add 3 inches to your arms.... that is ALOT.. adding 3 inches can take years especially if you arent brand new to lifting

bodybuilding takes time

[adalekstazchuck]

have you tried preacher curls? they single out the bicep muscle so only your bicep and forearm are doing all the work.

[soldier84]

adalekstazchuck, had preacher curls in my first post. i replaced them with standing curls. try it for a couple weeks and see what my results are.

dk and blancmange, might be impossible, but im going to do everything i can (except steriods) to reach my goal. did my workout today and can not hardly move my arms. next arm workout is in 5 days. i'll post my results every other weekend.

[UsurperDave]

Originally Posted by blancmange

sorry friend but 1 inch a month of lean muscle is impossible unless you are on 20 kilo of steroids a day

Originally Posted by d_k

I can't believe people are actually giving this guy advice like its possible to do that in this time frame... **** even with the drugs profressionals are using and a 6000 calorie a day diet you still probably wouldn't add 3 inches to your arms.... that is ALOT.. adding 3 inches can take years especially if you arent brand new to lifting

bodybuilding takes time

Ditto. I was reading this and wondering when someone was going to slap some reality into this thread.

[soldier84]

MrLJizzle, i am still losing weight pretty fast with 3000-3500 calories a day. i still do alot of cardio. ill try to get it up to 4000 and see how it goes.

does anyone know where i could find help with a step by step meal plan for the entire day? im already eating every two hours.

[midg3t2]

i just want to know how to get my bicep peaks higherrr they wonttttt grow its so annoying

[sabonis224]

Don't just train your arms. Do you know how goofy it'll look if you had a nice set of arms, but absolutely no chest, shoulders, back. Don't do it.

[midg3t2]

lol uhm i never understood people on these forums i know that stuff people say it 24/7 all i said was i wanna get my bicep peak bigger hahah an u act like im gonna train just my bicep for the rest of my life hahah trust me my arms arent the only big thing on me hahha i have a chest an a nice back an shoulders i still gotta do some work on

[FWCMuZiK]

lift 5 times a day

[ProjectCG]

Originally Posted by midg3t2

i just want to know how to get my bicep peaks higherrr they wonttttt grow its so annoying

I like preacher curls and concentration curls but sadly the best peaks are genetic.

[Al Shades]

Originally Posted by sabonis224

Don't just train your arms. Do you know how goofy it'll look if you had a nice set of arms, but absolutely no chest, shoulders, back. Don't do it.

It won't look that goofy. Plenty of people do it and they look better than others.

This is the single best exercise for overall arm mass:

http://www.usedgymequipment.com/life...diptripush.jpg

[midg3t2]

ya i realised alot of it is just genetics which sucks an lift 5 times a day wtf???

[barrett30]

Originally Posted by d_k

I can't believe people are actually giving this guy advice like its possible to do that in this time frame... **** even with the drugs profressionals are using and a 6000 calorie a day diet you still probably wouldn't add 3 inches to your arms.... that is ALOT.. adding 3 inches can take years especially if you arent brand new to lifting

bodybuilding takes time

I agree. Some people would kill for that kind of gain over the course of a year, let alone 3 months. I'd just increase calories and train like an animal. I think people are forgetting that you can overtrain your arms so just eat and train like usual. Your goal is unreasonable and not going to happen, but I'd say 1 inch is possible if you keep to a strict high calorie diet and train. One thing to take note of though. If you train your arms and do gain just one inch, but you decrease your bf, your arms will look much more lean. To some people thats a goal all in itself. Good luck.

[JoeyDaFool]

max you will gain is 1-1.5 inch. 3 inches on arms in 3 months is impossible

strength may not mean mass but you need ****ing strong lifts to get 3 inches on arms and that is simply not possible to become that stronger in such a short amount of time

[bench405]

Originally Posted by theACEofSPADES

Adding 3 inches to your arms isnt going to be easy, at all. Dont just focus on doing iso's. Like the other guy said, your arms grow with the rest of your body.

Chin ups are a good bicep exercise
Dips are also good

Wtf.......dude, chin ups are for your back. If your feeling it a lot more in your bis then your doing them wrong. Also, dips are for your shoulders and tris not bis. In the future, don't give out bad advice like that.

[-Lucifer]

Eat and work your triceps harder.

[soldier84]

Woke up this mornings and I'm pretty sore with my biceps. Triceps feel fine. Adding a couple more for triceps for my next workout

Concentration curls 2 sets of 8
Barbell Cheat Curls 3x8
Incline Dumbbell Curls 3x8
Hammer Curls 3x8
Overhead dumbbell extension 3x8 lightweight
Incline close grip Skull Crushers 2x8
Incline wide grip Skull Crushers 2X8
Close Grip Bench 3x8
Dip Machine 3x12
Barbell Reverse Curl 3x8 (Forearms)
Barbell Wrist Curl 3x8 (Forearms)
Cable press down w/ rope crazy8s (5x8) x3 w/ burnout
Cable Curls crazy8s (5x8) x3 w/ burnout