Mass needed on ARMS ASAP!

-TheKing- · 10-23-2008, 12:15 AM

Hi everyone im 17 years old, 6'3 and i weigh 192 lbs

overall im satisfied with my body its just that i have a hard time packing size on my arms can anyone help me out?

H2whoa · 10-23-2008, 12:17 AM

compound movements, weighted dips, bench, rows and so on

aussie_chunky · 10-23-2008, 03:39 AM

Quote:

Originally Posted by H2whoa

compound movements, weighted dips, bench, rows and so on

yeah a Decline Skullcrushers, (work the long head of your tris's usually lacking on most people, and Cheat Hammer curls Feel the burn I love them, also had some good growth from Super heavy really badly cheated barbell curls like 135lb when my normals about 60-70lbs.

Webber91 · 10-23-2008, 03:58 AM

Quote:

Originally Posted by aussie_chunky

Decline Skullcrushers

These are excellent. Don't forget, triceps take up about 2/3 of your upper arm, so its important to focus on them to increase arm girth and not just be a curl monkey

sieb · 10-23-2008, 05:23 AM

you need to gain 10-15lbs of muscle mass to gain 1 inch on your arms

peter_pan · 10-23-2008, 05:44 AM

Seriously i didn't know that.

However i think it also depends on your genes.I know some people who have the same height and weight as me but i have bigger quads and they have bigger arms.

I do workout my arms a lot however.

hockeyplaya13 · 10-23-2008, 07:32 AM

What is the advantage to decline skull crushers over flat skull crushers? I just always do flat and it feels reall good (lotsa burn). Does decline work it in a different way or anything?

user345008781 · 10-23-2008, 07:32 AM

skulls are not great for your elbows though!

Full_Blown · 10-23-2008, 07:35 AM

triceps

dips
cgbp
skullcrushers
OH extensions
cable pulldown

biceps

preacher curl
seated db curl
bb curl
alt db curl
hammer curl

just do an arm day 1x a week 9-12sets for biceps/triceps(18-24sets total)

profit

-TheKing- · 03-19-2009, 03:04 AM

Thanks guys, i appreciate all the advice. i will have to get back to you in the near future for more.

thanks again

Edelmania · 03-19-2009, 03:08 AM

Tried this for my tri's today

Close Grip Bench,
Tricep Cable Pushdowns
Decline Skulls

killer for tri's..

other then that big heavy compounds to brah.

TenTrillion · 03-19-2009, 03:10 AM

Try this

The way i built mass on my arms was by fowolling the "HOAW" (High Octane Arm Workout) It was created by Jonnie Jackson the worlds strongest bodybuilder.

The workout is as follows:

Choose any 3 bicep excercise and super set them all, after the giant superset is completed have a 5-8 minute rest then repeat two more times. here is an example.

Heavy dumbell curls x 8 (each hand)
Heavy preacher curl x 10
Barbell curl x12 (or untill failure)

Then take a 5-8 minute rest and repeat 2 more times, Also do this with triceps take 3 tricep excercises super set them all into 1 big giant set, then take a 5-8 minute rest, then repat 2 more times.

TenTrillion · 03-19-2009, 03:11 AM

Quote:

Originally Posted by TenTrillion

Try this

The way i built mass on my arms was by fowolling the "HOAW" (High Octane Arm Workout) It was created by Jonnie Jackson the worlds strongest bodybuilder.

The workout is as follows:

Choose any 3 bicep excercise and super set them all, after the giant superset is completed have a 5-8 minute rest then repeat two more times. here is an example.

Heavy dumbell curls x 8 (each hand)
Heavy preacher curl x 10
Barbell curl x12 (or untill failure)

Then take a 5-8 minute rest and repeat 2 more times, Also do this with triceps take 3 tricep excercises super set them all into 1 big giant set, then take a 5-8 minute rest, then repat 2 more times.

This is deffently an excellent to shock your arms into new growth if you have hit a wall.

DevilsPanda · 03-19-2009, 04:40 AM

Quote:

Originally Posted by sieb

you need to gain 10-15lbs of muscle mass to gain 1 inch on your arms

Always wondered, if your arms are naturally small and lagging does this rule still apply or can you expect a growth spurt in your arms to compensate?

shadowman575 · 03-19-2009, 07:36 AM

you can train small muscle groups (forearms, calves, bics and tris) upto 3 times a week if ur body repairs fairly quickly like mine so just work on them 3 times a week thats what i did packed on a a load of muscle in 1 month! i would be more worried about legs chest and lats tho... there the moneymakers.