Tips to getting bigger arms

[rbbeef1995]

hey i was wondering what are the best exercises to get huge ripped arms and any tips will help alot. will doing low reps high weight give me the best results? thanks

[kalebd21]

hey i was wondering what are the best exercises to get huge ripped arms and any tips will help alot. will doing low reps high weight give me the best results? thanks

Its called eating alot and doing your compounds. Squats, deadlifts, rows, chin ups, pull ups, etc.

[amboosh]

Please don't just focus on your arms..

[ProteinNFirearm]

weighted dips

[TheWhizzkid]

Eat food.

[Chronic23]

Lift heavy take multi
Curls for the girls

[JTBlue11B]

You have to implement target exercises for each individual facet of your arms such as to gain peak in your biceps you would want to focus on close grip barbell curls or to add mass to the outer head of the tricep then focus on close grip bench. Try to mix it up and devote an entire training session to arms so you'll have the energy to hit every part. Also you need to gain almost ten pounds of muscle in order to gain an inch on your arms so if you want them bigger then bulk or if you just want then ripped then cut.

[JJTransforms]

Its called eating alot and doing your compounds. Squats, deadlifts, rows, chin ups, pull ups, etc.

This man is speaking the truth.

[kalebd21]

You have to implement target exercises for each individual facet of your arms such as to gain peak in your biceps you would want to focus on close grip barbell curls or to add mass to the outer head of the tricep then focus on close grip bench. Try to mix it up and devote an entire training session to arms so you'll have the energy to hit every part. Also you need to gain almost ten pounds of muscle in order to gain an inch on your arms so if you want them bigger then bulk or if you just want then ripped then cut.

No. STFU. You dont devote an entire day to arms. Read my friend, read.

[90x]

No. STFU. You dont devote an entire day to arms. Read my friend, read.

One size does not fit all. Theres nothing wrong with a day to arms.

[MrB1g]

One size does not fit all. Theres nothing wrong with a day to arms.

There is an awful lot wrong with a day dedicated to arms.

[kalebd21]

One size does not fit all. Theres nothing wrong with a day to arms.

At 5'8 147. Ok.

[Megafast13]

There is nothing wrong a bi and tricep day lol. Since when is that bad...

[Marleau12]

There is an awful lot wrong with a day dedicated to arms.

Which is what?

[rbbeef1995]

There is nothing wrong a bi and tricep day lol. Since when is that bad...

what is the better exercise, 21's (3 sets) or hammer curls (3x12) with 15 pound dumbbell, also what is the best bicep exercise in your opinion

[90x]

There is an awful lot wrong with a day dedicated to arms.

Do I have to say it again? For me it worked, would it have worked for you.........maybe im guessing not. That doesnot mean he shouldnt give it a shot.

[My_Legacy]

See what your body reacts to the best and eat a lot!

[Flipitaru]

You have to implement target exercises for each individual facet of your arms such as to gain peak in your biceps you would want to focus on close grip barbell curls or to add mass to the outer head of the tricep then focus on close grip bench. Try to mix it up and devote an entire training session to arms so you'll have the energy to hit every part. Also you need to gain almost ten pounds of muscle in order to gain an inch on your arms so if you want them bigger then bulk or if you just want then ripped then cut.

Ten pounds for one inch on your arms

skepticalhippo.jpeg

[Chispis]

Weighted Dips























and





















Weighted Chin-Ups

















/thread?

[Jamie94]

Dem dere skwats for dat dere test boost, works better dan dat dere cell tech!

[MuscIe]

squats.

[TheBreadWinner]

i hear location really effects muscle building.

Squats = high CNS activity
Squats are done in the Squat rack
Therefore curls in the squat rack have highest effect.



(srs)

[weiwhey]

monday biceps
tuesday biceps
wednesday biceps
thursday nachos
friday biceps
saturday biceps
sunday rest

[asharma12]

Squats

[JoshuaDeSousa]

What works for one person may not work for another.

Bottom line iscompound exercises aregreat. But you need variety in your workout in order to enjoycontinually gains. PATIENCE is going to be your biggest test because it will take a long time to see dramatic results. Hard work will pay off, and if your dedicated enough you will see results.

Keep at it, and keep shocking your body. If there is anything I have learned over the years its that ther is no such thing as "routine" when your working out. You can never allow your body to adapt to a specific work out, so mix it up!

Good Luck!

[grimriffer]

IMHO bench, squat, deadlift, eat and sleep.

[SaxonPride]

same way u get bigger anything

[lilvietsolja]

Tri, Bi, Deltoid, Traps. just work Arms and shoulder arms and shoulder.. and add in a little chest in there to help support your arms and shoulder. then do some Core... then ur happy and then you have big arms.. pectorals that make girls wet and shoulders that help your shirts look tighter on you. HF!

[josh001122]

monday biceps
tuesday biceps
wednesday biceps
thursday nachos
friday biceps
saturday biceps
sunday rest

You forgot abs.

[rbbeef1995]

You forgot abs.

Feel Free to critique my schedule. These are the workout I have selected to help me become a bigger,stronger, faster football player ( running-back, defensive back) Bi's and tri's are just for good looks . After every workout I will usually drink 1 scoop of whey protein which has 24 grams of protein per scoop and I will add water or sometimes milk with it. I cannot do squats until my knees get better. Other then that add whatever exercise you think will help. Thanks

Monday, Thursday- Chests, Shoulders, Biceps, Triceps.
speed days- Bench press- 3x10 115 pounds Max days- 135 3x3 Pounds
Incline Bench press 95 pounds 3x10
Shoulder Shrugs 135 pounds 3x12
21's with 30-40 pound EZ bar.
Rows with a 45 pound plate 3x10

Tuesday, Friday- Legs, Back (Can't do squats with my knees)
Deadlift 135 pounds 3x10
Straight leg Deadlift 3x10
Power Cleans 95 pounds 3x10

Wendesday- Off day

Saturday- Plyometrics, Abs
Box jumps 3x15
Jump lunges- 3x15
Planks- 3x40 seconds
Ab twists with 15 pound dumbell

Sunday- Sprints
40 yard dashs x4
10 yard starts x5