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  1. #1
    I lift without touching! marcoardeno's Avatar
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    Talking how to get wide arms?? anyone know??

    hi guys, im a newbie, been training for like 2-3 months and have seen some results, however I'm just wondering, my upper arms look so small from the front (cause I have my really wide body). what kind of exercise should I do to help them get wider so they will be well balanced? thanks
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  2. #2
    Registered User youi09's Avatar
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    that is genetics my friend, you can't change it. u can train them to get bigger, but u do that the same way everyone else does. i guess u could focus on hammer curls.
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  3. #3
    Expert W8isGR8's Avatar
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    Originally Posted by marcoardeno View Post
    hi guys, im a newbie, been training for like 2-3 months and have seen some results, however I'm just wondering, my upper arms look so small from the front (cause I have my really wide body). what kind of exercise should I do to help them get wider so they will be well balanced? thanks
    I wonder if you only training 2-3 months and being 17 has anything to do with it


    How about this. Lift for 5 more years, gain 100 lbs, then see if your arms are wider.
    "Ahoy, cap'n. Glad to see you weren't bested by the white whale or whatever the fuk you were doing out in the water."- theshoupguy
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  4. #4
    Mesjac Pomsty
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    compound exercises

    benching
    rows
    dips
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  5. #5
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by W8isGR8 View Post
    I wonder if you only training 2-3 months and being 17 has anything to do with it


    How about this. Lift for 5 more years, gain 100 lbs, then see if your arms are wider.
    ^^^^ yes


    LOL@ the newb thinking he should have gunz after 2 months. Nobody should throw up the red flag until at least 2 years of consistent training.
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  6. #6
    Martin Cantwell samurai_mart's Avatar
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    Originally Posted by marcoardeno View Post
    hi guys, im a newbie, been training for like 2-3 months and have seen some results, however I'm just wondering, my upper arms look so small from the front (cause I have my really wide body). what kind of exercise should I do to help them get wider so they will be well balanced? thanks
    Hey, you're not going to see results straight away, not after only training for that short amount of time.

    Pack on some beef and train for a few more years.
    You could try some hammer curls, they're great for adding size
    Quadzilla!
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  7. #7
    Registered User Glorious Pies's Avatar
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    Originally Posted by Mesjac Pomsty View Post
    compound exercises

    benching
    rows
    dips
    YES!

    I hope that you are asking HOW to get big arms and not asking why you don't have big arms, espcially with such little time under training.

    Much of the appearance of the arm while standing normally, comes from the side muscles(like lats), and the triceps. It takes a lot of mass on your biceps before they become noticeable. So for immidate shirt streching, go for the traps and lats.
    good luck!
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  8. #8
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    First you can't expect guns already but you need to do tricep movements that will emphasize the outer head of the tri's and bi's such as Tricep rope pulldowns, and hammer curls to hit the brachialis
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  9. #9
    Pro Dutch Miscer Big Natural's Avatar
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    Don't over emphasize certain bodyparts. That makes you look ridiculous after a year of training because you failed to bring up any other bodyparts. Try and do mostly compound movements since they incoorporate the most musclegroups and give the best balanced physique (in my opinion that is, results of that theory is in my avatar).
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  10. #10
    I lift without touching! marcoardeno's Avatar
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    thanks for all helps guys
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  11. #11
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    Originally Posted by marcoardeno View Post
    thanks for all helps guys
    Yeah man, it takes time and dedication.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  12. #12
    Registered User blueadept33's Avatar
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    when I was younger they just exploded doing hammer curls, I was up to 75lb hammer curls, later I would curl the bench bar with 10 pounds on each side, and to finish static curls standing (hold on palm up at or a little above 90 degrees while curling the other side to full contraction). Recently I have started working my back harder, and my arms exploded even again.... but I think you won't get good shape if it grows only to back exercises, but I wouldn't really know, I had a ton of commens on my "Peakness" (yes it sounds funny) when I was younger so even if they grew rightly or wrongly I wouldn't know... just telling you how I did it.
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  13. #13
    Mesjac Pomsty
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    do the compounds first, then the isolations

    ex:

    Barbell rows --->Barbell Curls
    Bench press --->tricep extensions
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  14. #14
    I lift without touching! marcoardeno's Avatar
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    Originally Posted by Iron-engineer View Post
    YES!

    I hope that you are asking HOW to get big arms and not asking why you don't have big arms, espcially with such little time under training.

    Much of the appearance of the arm while standing normally, comes from the side muscles(like lats), and the triceps. It takes a lot of mass on your biceps before they become noticeable. So for immidate shirt streching, go for the traps and lats.
    good luck!


    cheers
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  15. #15
    Naturalist psychowolverine's Avatar
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    Hammer curls will make the muscles stick out more on the side of the arms.. Heavy DB and BB rows will hit those as well..

    like someone else said, dont just do the arms.. work everything, but just hit the arms a little harder if you want those to grow a little more to catch up
    BRB, going hunting...
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  16. #16
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    Originally Posted by W8isGR8 View Post
    I wonder if you only training 2-3 months and being 17 has anything to do with it


    How about this. Lift for 5 more years, gain 100 lbs, then see if your arms are wider.
    As if use logic w8! You're supposed to say "more curl sets!"
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  17. #17
    Australian Guy Abroad 2MuChBoDyFaT's Avatar
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    Originally Posted by youi09 View Post
    that is genetics my friend, you can't change it.
    The human mind and body is a powerful thing, comments like this are for the weak

    Originally Posted by Mesjac Pomsty View Post
    compound exercises

    benching
    rows
    dips
    I'm surprised the "compound" solution took a whole 3 posts before it got into this thread. I thought seeing as though this was a "compound" solution, the least you could have suggested was squats or deads

    marcoardeno, my advice to you is to experiment and see what works for your body type and what suits your goals. Also, remember that a good percentage of your upper arm mass (approx 66%) comes from your triceps, so work these as well as those "gunz" that you want

    Good luck !
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  18. #18
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by marcoardeno View Post
    hi guys, im a newbie, been training for like 2-3 months and have seen some results, however I'm just wondering, my upper arms look so small from the front (cause I have my really wide body). what kind of exercise should I do to help them get wider so they will be well balanced? thanks
    Arm thickness comes from the INNER (short) head of the biceps. Not the outer head. The outer head makes your arm look HIGHER but not THICKER.

    Look at guys with "thick" biceps, you'll see it is the inner head.

    Like any bodypart, some things come more easily to some people. Guys with long biceps (no/little gap) easily get think but have trouble with height. Guys with shorter biceps have height but it is harder to get thickness.

    One can stick to basics yet make adjustments to hit weak points.

    Once again it is not "either/or"...

    Thickness can be developed by:

    Wide Grip Straight bar curls
    Wide grip Straight bar Preacher curls (angled bench, not spider curls)
    Incline Dumbbell curls curling the DBs OUT with palms straight up.


    Notice, all of those are basic exercises, and can be substituted or added to ANY basic workout.
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  19. #19
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    Originally Posted by Big Natural View Post
    ...(in my opinion that is, results of that theory is in my avatar).
    Dudes' so damn big he can't fit in the normal avatar!!!!!!!
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  20. #20
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    Talking

    Originally Posted by W8isGR8 View Post
    I wonder if you only training 2-3 months and being 17 has anything to do with it


    How about this. Lift for 5 more years, gain 100 lbs, then see if your arms are wider.

    ROTFLMFAO...But, very true.

    Now my ?. How do you get those icons in the message, especially 2 of them. Every time I try it just goes to the heading like this one did.
    Last edited by bassing68; 01-27-2007 at 12:58 PM.
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  21. #21
    Expert W8isGR8's Avatar
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    Originally Posted by bassing68 View Post
    ROTFLMFAO...But, very true.

    Now my ?. How do you get those icons in the message, especially 2 of them. Every time I try it just goes to the heading like this one did.
    Scroll down to the bottom left corner and click on the link that says "smilies"

    It explains it all.
    "Ahoy, cap'n. Glad to see you weren't bested by the white whale or whatever the fuk you were doing out in the water."- theshoupguy
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