How can i get bigger arms

[iwannagethench]

My chest has improved a lot but my arms are moving slow, and they're still so thin.. my body is kind of out of proportion cause i have a big chest and thin arms. I was just wondering if there's any type of exercises i can do to increase the size, width and strength

I usually do Bi's and chest on the same day, i do benchpress and all that first for chest... and do about 2 exercises for bi's, usually 21's with 5k on both sides and i also do curls

any advice, thanks?>

[Frosty23]

Everyone has something lagging or something they are not quite as happy with. My arms are small in comparison to everything else right now so I have adjusted my workout to feature them slightly more and have just generally tried pushing myself even harder when training for arms. They are catching up with everything.

A couple of things you can do;

1. Sounds silly, but train even harder for arms...to absolute failure!

2. Adjust your plan to feature arms slightly more, but not to the point where it gets silly and is overtraining.

3. Train arms first when you have more energy - This is recommended by Arnie, even on a muscle group as small as forearms, he would train first when they were lagging!

4. One thing that is really helping by biceps is on curls for example, on the last couple of reps, bringing the weight down very very slowly.

[JaymzZz]

Everyone has something lagging or something they are not quite as happy with. My arms are small in comparison to everything else right now so I have adjusted my workout to feature them slightly more and have just generally tried pushing myself even harder when training for arms. They are catching up with everything.

A couple of things you can do;

1. Sounds silly, but train even harder for arms...to absolute failure!

And once you reach that failure... throw the weight up a couple more times and focus on the negative

Although imo, I would say don't worry too much about it. Your arms will grow as the rest of you grows, just let the genetics do what they will. You can focus on size in specific areas once you have size everywhere.

Also, maybe it's the tri's that are the issue and not bi's?

[BruceBruce325]

tri's are the 2/3 of your arm.. focus on them as much if not more than your bi's.

chins are great for getting bigger bi's.

[benzel]

I would worry more about your bicep strength before going onto things like 21s. Once the strength is up, those growth sets will be much more effective.

[SgSpartan]

weighted pull-ups + weighted dips

[gaaaaabe]

I would worry more about your bicep strength before going onto things like 21s. Once the strength is up, those growth sets will be much more effective.

explain that logic

[2BLAZERS]

Go heavy and you just got to bust it out.

My arms have started to improve once I started really focusing on them on my Arm/Shoulder workout and then with my back workout I fry my biceps and on my chest workout I fry my triceps. So they get two good workouts a week. This has made big improvements.

On arm day I'm doing 12 sets for Triceps and 12 sets for Biceps.
I do the same number of sets but totally differnt excercises on the 2nd workout of the week with back or chest.

My current 4 day split
Sunday - Shoulders/Arms
Monday - Legs
Tuesday - off
Wednesday - Chest and Triceps
Thursday - off
Friday - Back and Biceps
Saturday - off

[caerus13]

Pullups + chinups (do them weighted when you're hitting high reps unweighted)

[kusok]

"Add 100 lbs to all your lifts, then complain about lagging parts."

- Iron Addict (if I'm not mistaken)

[arslanian1020]

"Add 100 lbs to all your lifts, then complain about lagging parts."

- Iron Addict (if I'm not mistaken)

i agree. also make sure your arms are proportioned, ive seen people put way too much effort into biceps when it should be going to their lagging triceps, and who wants to be disproportioned anyways?

[iwannagethench]

thanks for all the replies appredciate it.. i forgot about doing negative, i might use that method more and that's true i should probably focus more on my tri's, it's just that my actual bicep strength seems kinda weak which is why i wanted to improve it.. i'll start going harder on both though

thanks!

[ironwill2008]

"Add 100 lbs to all your lifts, then complain about lagging parts."

- Iron Addict (if I'm not mistaken)

^^^^This. The systemic approach.

Old School Rule Of Thumb: To add an inch to your upper arms, expect to have to add 10 pounds of bodyweight to get there.

Don't neglect some direct arm work, but don't put all your eggs in one basket, either.

[jrm629]

Man, there is some really bad advice in the first couple of posts. Training to failure all of the time and putting arms first is just going to hurt the rest of your workout. Put numbers on all of your lifts and gain weight and your arms will grow.

[mednarchrd]

You didn’t specify you body split but from stating “Chest w/Biceps” I’m going to assume you also do “Back w/Triceps”. My recommendation is give arms (Triceps/Biceps) a day to them selves.

My chest has improved a lot but my arms are moving slow, and they're still so thin.. my body is kind of out of proportion cause i have a big chest and thin arms. I was just wondering if there's any type of exercises i can do to increase the size, width and strength

I usually do Bi's and chest on the same day, i do benchpress and all that first for chest... and do about 2 exercises for bi's, usually 21's with 5k on both sides and i also do curls

any advice, thanks?>

[henmaniac87]

Sounds like you're not giving the triceps much direct attention, if you want bigger arms that's where u should be looking. Try training arms on a day by themselves or maybe with shoulders. Then they will be worked indirectly on chest and back days. That should be plenty of stimulation to get them growing.

My arm/shoulder routine atm, (in this order)

Close grip bench 3 sets 6-10 reps
Decline skullcrushers 3 sets 6-10 reps
Tricep pushdowns 2 sets 6-10 reps

Cable curls 3 sets 6-10 reps
Db spider curls 3 sets 6-10 reps

Seated overhead bb press 3 sets 5 reps

I do this once a week

[iwannagethench]

thanks! yeah i'm gonna go with focusing on my triceps more since it's my whole arm i wanna improve, i'm obviously still gonna train hard for my biceps but i'm just saying.

i usually do shoulders with triceps actually, i'll probably do more pull ups since it's been mentioned in here a bit and also negatives. thanks guys

[nastyj]

thanks! yeah i'm gonna go with focusing on my triceps more since it's my whole arm i wanna improve, i'm obviously still gonna train hard for my biceps but i'm just saying.

i usually do shoulders with triceps actually, i'll probably do more pull ups since it's been mentioned in here a bit and also negatives. thanks guys

Hey mate, i know im a light guy, but ive been pretty good on arms compared to the rest of my body.

Yeah what the guys said above work heavier.
Try some hevy dumbell preachers superset with heavy dumbell hammers.

Also decline close grip bench press works wonders, and super set with some pushdown if you have a decent cable machine.

Be careful not to overtrain on em, get your max pump and leave imo

[Strongwolf]

Try to focus more on triceps than biceps..since it is the biggest part in the arm..but that doesnt mean to neglect the biceps.

Biceps
chin ups/barbell curls
hammer curls

Triceps
Dips/cablepush downs
skullcrushers

[fr0gman]

for bigger arms focus alot on the triceps, close grip bench presses are my personal favourite, but remember to bring the bar down to the clavicle, I see alot of guys bring it down to the hip, which almost takes the tricep out of the movement. Then for biceps remember not to overtrain, alot of people overtrain their biceps

[I_created_disco]

How about doing alternate db curls with 90lbs for reps and close grip bench presses with 315 lbs, if that doesn't work post another thread for you will truly be a physical anomaly

[ryda118]

u'd be suprised at how many back workouts work your arms! i never really trained my biceps until last year, everyone always asked how i have such big arms? and i put it down to my back work outs