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Thread: Thicker Arms

  1. #1
    Beaten & Broken k0bun's Avatar
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    Thicker Arms

    What are good arm excersises to get thicker arms? My arms look decent from the side or when flexed but when you look at them from the front, with them down at my side, they look thin. What are good excesises to thicken them up?
    Thanks
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    Registered User Moreps's Avatar
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    Hammer curls and plenty of squats
    Discipline is only a by product of Desire.
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    Close grip bench presses.
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    bump on the close grip bench press - do them heavy
    Raising the bar over and over again ... literally

    you've got to build the walls before you can paint them
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    Concentration
    Hammer curls, reverse curls, close grip hammer chins, close grip pullups.
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    squats wont do **** for your arms, im tired of hearing that. its a full body exercise but by no means will it build big arms. my squat has progressed and legs have grown like nuts from squats but my arms for sure have not improved from some damn squats. stop giving that advice.
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    no more late fees ViolatorJF's Avatar
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    Originally Posted by youi09
    squats wont do **** for your arms, im tired of hearing that. its a full body exercise but by no means will it build big arms. my squat has progressed and legs have grown like nuts from squats but my arms for sure have not improved from some damn squats. stop giving that advice.
    Hallelujah!
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    Registered User Moreps's Avatar
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    Originally Posted by youi09
    squats wont do **** for your arms, im tired of hearing that. its a full body exercise but by no means will it build big arms. my squat has progressed and legs have grown like nuts from squats but my arms for sure have not improved from some damn squats. stop giving that advice.

    You are correct! Squats in itself will not build big arms, but will provide the perfect anabolic environment towards the POTENTIAL for larger arms through other movements and solid nutrition.
    You do your squats and deserve much credit. People who are able to squat yet chose and make excuses not to, do so from fear. I will continue to give this advice since the majority of trainers will benefit.
    Think in terms of: if you didn't squat, your arms would not be as impressive.
    Discipline is only a by product of Desire.
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    do more sets if u want to get thicker arms
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    Originally Posted by Moreps
    Hammer curls and plenty of squats
    .......................................SQUATS?
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    bingogym read what moreps wrote in his last post and that will explain the reason for the squats.
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    OK, here's my interpretation of what MOREPS was saying. I don't think he put it in the best way possible, but I understand where he's coming from because it's a training principle I've used for years with great success:
    One of the things that I used to have a problem with was smallish arms, and I believe it was because I was having an all "arm" day in my routine. Then I got to thinking that the arms themselves are relatively small muscle groups that won't generate a lot of testosterone on their own when you train them on their own day. Since then I've been training arms right after quads because of all the testosterone that gets pumped into your system after you train them. The small bi and tri muscles can benefit from the crazy amounts of testosterone that the squats put into your system, and it will help them respond and grow better after you train them.
    OK, that was my take on the statement made by MOREPS. Maybe I'm wrong and that's not what he meant, but if it is then I agree with him.
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    Registered User Moreps's Avatar
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    Originally Posted by vai876
    OK, here's my interpretation of what MOREPS was saying. I don't think he put it in the best way possible, but I understand where he's coming from because it's a training principle I've used for years with great success:
    One of the things that I used to have a problem with was smallish arms, and I believe it was because I was having an all "arm" day in my routine. Then I got to thinking that the arms themselves are relatively small muscle groups that won't generate a lot of testosterone on their own when you train them on their own day. Since then I've been training arms right after quads because of all the testosterone that gets pumped into your system after you train them. The small bi and tri muscles can benefit from the crazy amounts of testosterone that the squats put into your system, and it will help them respond and grow better after you train them.
    OK, that was my take on the statement made by MOREPS. Maybe I'm wrong and that's not what he meant, but if it is then I agree with him.
    Well that's not what I meant exactly, but you give an excellent example as to what squats (and deadlifts) can do.
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    Registered User DaEASTBEAST's Avatar
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    FIRST OF ALL!!! TAKE THE SQUTS ELSEWEHRE!!!! THATS SOME OF THE MOST REDICULOUS ADVICE IVE EVER HEARD! THATS LIKE SOMEONE ASKING TO BUILD MASSIVE QUADS AND I TELL THEM TO DO FOREARM CURLS!! WHAT ARE YOU TALKING ABOUT!!

    Secondly the hammer curls are good for the biceps, but not for that front width apearence, they longate the muscle. I would rather see you focusing on tricep work since its 2/3rds the arm ne ways. Heavy straight bar curls will force size onto your biceps, if it is bicep width you are looking for. Another great one is rope bicep curls, when you hit the contraction on top, do an extra stretch to the side like triceps only with bis. This hits the side of your arm.

    like i said before, the key here are tris.
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    I agree with moreps

    all things being equal - the guy that squats will be bigger overall than the guy that doesn't
    Raising the bar over and over again ... literally

    you've got to build the walls before you can paint them
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    Thumbs up

    rdelaney44

    Nice signature. A good creed to live and train by.
    Discipline is only a by product of Desire.
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    Thanks Beast...and everyone else. I've been working arms with shoulders. Is this a good or bad idea? I really only have time for a 3 day split. Chest/back...shoulders/arms....legs. I do ab work at home when I can and I can usually sqeeze a session of cardio in their somewhere. That's not my main concern now though. It's my arms. I find I get a really good pump when I train tri's and bi's together. Oh and by the way, I do squat.
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    i agree with the guy that said to do squats, it is really important and a guy that ignores heavy compound lifts wont get far, but, that doesnt really answer his question, its just a generalization.

    its like a being a foodie, and everytime some kid asks about creatine they dont answer his question and just say eat more. yeah, that helps, he needs to do it, but just answer the question. saying squats is just gonna confuse him, at least explain that his whole body needs to get bigger, his arms wont get out of proportion to the rest of him and squats and other heavy lifts like that will force his entire body to keep pace with the big muscle groups.
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    Hammer curls, barbell curls, close-grip bench
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    My arms measure 18" and I credit their development to two exercises:

    Standing EZ-Bar Curls
    Seated Behind-the-kneck DB Extensions --> I SWEAR by these

    Now granted, I did plenty of other exercises, but those are the 2 exercises I will never get rid of.
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    Originally Posted by k0bun
    What are good arm excersises to get thicker arms? My arms look decent from the side or when flexed but when you look at them from the front, with them down at my side, they look thin. What are good excesises to thicken them up?
    Thanks
    Wide grip straight bar preacher curls build the inner INNER bi's like nothing else.

    Hammer curls, while lengthening the appearance of the bis like someone said, also build width because they build the brachialis.

    The outer head of the tri's contributes to arm width, so that's why people are saying close grip benches. I personally use long pull extensions with a rope (bent over).
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    My biceps seem to get wider but I'll take it anyway I can.
    My tri's on the other hand get big without any isolation just bench and military
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    Originally Posted by rdelaney44 View Post
    I agree with moreps

    all things being equal - the guy that squats will be bigger overall than the guy that doesn't

    amen. squatting raises your bodys testerone levels and in turn when you do your other excercises you get like a silverback gorilla. if you dont squat your a poon.
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    Originally Posted by cgates8 View Post
    amen. squatting raises your bodys testerone levels and in turn when you do your other excercises you get like a silverback gorilla. if you dont squat your a poon.
    Man, I love abstract arguments that ignore most of the factors that make up someones situation.
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    incline curls, hammer curls, close grip bench press, all helped me gain thickness and for definition in the tricep pushdowns. go heavy with good form
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    food, squats, deadlifts, standing low-pulley cable tricep-rope attachment bicep curls, incline db curls with wrists supinated, heavy standing bb curls, weighted pullups/chinups, closegrip pulldowns, reverse pulldowns, weighted tricep dips, rack closegrip bb bench, food
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    Originally Posted by theGuy045 View Post
    food, squats, deadlifts, standing low-pulley cable tricep-rope attachment bicep curls, incline db curls with wrists supinated, heavy standing bb curls, weighted pullups/chinups, closegrip pulldowns, reverse pulldowns, weighted tricep dips, rack closegrip bb bench, food
    forgot the food, good point
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    biceps

    heavy BB curls ( bicep peak )
    heavy preacher curls ( bicep peak )
    heavy concentration curls ( bicep width )

    triceps

    incline overhead tri extensions or decline skull crushers
    weighted dips
    1 arm over head tri ext hit the long head
    cable push downs

    shoulders

    military press
    incline bench
    rear delt flyes
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    Originally Posted by JJinSS View Post
    heavy concentration curls ( bicep width )
    errrrrrrrrrrrrrrrrr

    EDIT: swap these = (heavy BB curls ( bicep peak )
    Last edited by theGuy045; 12-27-2010 at 06:29 PM. Reason: switch
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    JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500) JJinSS is a jewel in the rough. (+500)
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    Originally Posted by theGuy045 View Post
    errrrrrrrrrrrrrrrrr

    EDIT: swap these = (heavy BB curls ( bicep peak )
    forreal?? i thought concentrations made em wider
    well it has for me. .
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