WTF is the secret to getting hyooge arms naturally?

riprock · 06-22-2009, 05:46 PM

Seriously my arms are an alright size, but there are some guys with just monster pythons.

I usually lift low reps high weight and include all the seemingly core arm movements ...

- straight bar bi curls / dumbell curls / pullups
- CGBP / Dips / skull crushers

Can someone with huge arms please post their routine or give some advice on how to get bigger arms

where i stand with my lifts..... i bench 225ish and deadlift a little over 300... probably more but grip is an issue

bench405 · 06-22-2009, 05:56 PM

You have to absolutely crush your arms to get them big. Mine are 19 inches right now because I am dieting down. Used to be 20. I do high volume work on them using both compound and isolation exercises. 4 different exercises for tris and 4 different exercises for bis. I'll do 6-8 reps for 4 weeks then switch over and do 10-12 reps for 4 weeks. My main exercises include cgbp, dips, pushdowns and variations of dumbell extensions for tris. For bis, I do standing ez bar curls, db curls, cable curls and pull downs with and underhanded grip. Try adding more weight each every week you do arms even if it means using the 2.5 pound plates.

riprock · 06-22-2009, 06:18 PM

Quote:

Originally Posted by bench405

You have to absolutely crush your arms to get them big. Mine are 19 inches right now because I am dieting down. Used to be 20. I do high volume work on them using both compound and isolation exercises. 4 different exercises for tris and 4 different exercises for bis. I'll do 6-8 reps for 4 weeks then switch over and do 10-12 reps for 4 weeks. My main exercises include cgbp, dips, pushdowns and variations of dumbell extensions for tris. For bis, I do standing ez bar curls, db curls, cable curls and pull downs with and underhanded grip. Try adding more weight each every week you do arms even if it means using the 2.5 pound plates.

thanks man.

seriously i dont think my arms have grown in the last year lol.

today for instance i did a tri only day

CGBP 170 x 5 , Dips with a 45 plate, and skull crushers...... i dunno i swear my arm genetics just suck

bench405 · 06-22-2009, 06:22 PM

Quote:

Originally Posted by riprock

thanks man.

seriously i dont think my arms have grown in the last year lol.

today for instance i did a tri only day

CGBP 170 x 5 , Dips with a 45 plate, and skull crushers...... i dunno i swear my arm genetics just suck

Are you eating enough? Find out what your maintenance cals are and add at least 500 more cals to that per day.

SubTerran · 06-22-2009, 06:54 PM

Do you work on your triceps? I find that making the arm look bigger is a matter of beefing up your triceps as much as you focus on your biceps, it gives it nice volume.

Oh and I agree with the guy who posted earlier, saying that you absolutely need to destroy your biceps during a workout to get them growing, and its not easy, your biceps is quite a strong muscle capable of working quite a bit.

riprock · 06-23-2009, 10:31 AM

Quote:

Originally Posted by SubTerran

Do you work on your triceps? I find that making the arm look bigger is a matter of beefing up your triceps as much as you focus on your biceps, it gives it nice volume.

Oh and I agree with the guy who posted earlier, saying that you absolutely need to destroy your biceps during a workout to get them growing, and its not easy, your biceps is quite a strong muscle capable of working quite a bit.

Yeah i hit my triceps pretty hard and they're decently strong

Quote:

Originally Posted by bench405

Are you eating enough? Find out what your maintenance cals are and add at least 500 more cals to that per day.

Yeah my main problem is probably not eating enough, its hard when you're broke as **** lol

kingofdacourt · 06-23-2009, 10:36 AM

Quote:

Originally Posted by riprock

CGBP 170 x 5.... i dunno i swear my arm genetics just suck

and I can only CGPB like 80x8 so what does that make my genetics? lol

TheLBM · 06-23-2009, 10:37 AM

http://forum.bodybuilding.com/showthread.php?t=243948

ragarcia419 · 06-23-2009, 10:43 AM

Well 2/3 of your arm is made up of your triceps so a big part of making your arms look hyooge is putting in work for your triceps as well. working on your biceps alone wont make your arms look big as a whole.

SledgeHammer01 · 06-23-2009, 11:26 AM

Quote:

Originally Posted by kingofdacourt

and I can only CGPB like 80x8 so what does that make my genetics? lol

That of a 16yr old 133lb'er?

Eat if you want to gain strength and size. And become 18yrs old.

kingofdacourt · 06-23-2009, 11:32 AM

Quote:

Originally Posted by SledgeHammer01

That of a 16yr old 133lb'er?

Eat if you want to gain strength and size. And become 18yrs old.

Alright im working on the food part, now if only i had a time machine lol

JasonDB · 06-23-2009, 12:31 PM

I've had mine up to 20" at their largest but I was also stuck at 16" early on in my training for a year straight (I was following rediculous advice like doing 20 isolation sets for biceps and not touching them for a week becuase I felt they needed more work, and within one year they became my worst body part). When I dropped this rediculous idea, and cut down to just heavy barbell curls for a couple sets 3x a week and went back to chins and heavy barbell rows for back, I gained 2" on my arms in less than a year.

Getting huge arms is the same as getting any other body part huge. Do not over do it on the isolation work, and beat them frequintly with heavy compound movements.

For triceps use weighted dips, and keep in mind that if you do heavy presses for chest and shoulders they also have a positive impact on you tricep size.

For biceps weighted chin ups can work wonders, but your heavy barbell rows also stimulate growth. You show me a man who can do 315 for 6 strict reps on barbell rows without cheating the weight up, and I promise you he has nice biceps even if he doesn't do curls.

The other thing to consider is that growth is systematic. Your arms could be in proportion to the rest of your physique. Continue to train for overall mass, and keep hitting your arms with heavy compound movements and they'll grow with the rest of your body. The lifts you are doing for them are solid.

ndejesus1989 · 06-23-2009, 12:49 PM

Quote:

Originally Posted by riprock

Yeah i hit my triceps pretty hard and they're decently strong

Yeah my main problem is probably not eating enough, its hard when you're broke as **** lol

Hell Yea Bro!!!!

JasonDB · 06-23-2009, 01:04 PM

How bad is your food budget? Where I live at Wal-mart you can get 30 eggs for $2 (over 2000 calories and 210 grams of protien right there), hamburger meat at $1.50 per lbs, A giant container of oats for $2. 200 fish oil caps for $6 (the only decent suppliment). A jar of natural peanut butter for $2 (2800 calories in one jar).