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  1. #1
    Ambitions xnick849's Avatar
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    Question How to put mass on my arms?

    When im done working out my arms look nice all pumped and everything, even when i flex they are getting nice but i look so scrawny if im just walking around when im not flexxed.

    How do i put some nice muscle mass on my arms so they widen even when im relaxed?
    "I don't know the key to success, but the key to failure is trying to please everybody."
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  2. #2
    User ZoranM's Avatar
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    Do exercises and add body mass.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  3. #3
    'Defiant to Injuries' Ironlife's Avatar
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    At your height and build i would like to see you at 185 + then youll see nice differences in the arms bro., like the zebra said ^ eat more which will add mass and do appropriate exercises.
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  4. #4
    Registered User l8nitebreakfast's Avatar
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    Do dips, close grip bench... EAT
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  5. #5
    macrofiche OrcaLifter's Avatar
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    Originally Posted by l8nitebreakfast View Post
    Do dips, close grip bench... EAT
    my thoughts as well. need to make sure you are eating. also want to be sure you are hitting the triceps. tris will add size to the arm.
    Today's actions are the fuel for tomorrow's goals.
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  6. #6
    Registered User woodstein's Avatar
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    spend more time on tricep exercise than you do on biceps.

    the biceps is a two heded muscle and the triceps a three headed muscle, hence the bi an tri parts.

    so plenty of close grip bench and skullcrushers etc.

    id say if you really want to shock them to grow train them hard twice a week, maybe using supersets, where you do a biceps exercise followed by a triceps exercise.

    also, as always for gaining mass, eat more!
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  7. #7
    Banned Tyciol's Avatar
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    Over time soft (untensed) muscle mass can be apparent too (especially when lean) and I'm not sure if it's real but I think I heard something like passive tension/tonus (sorry I know tone is gay) can be increased by people who lift incredibly heavy poundages, something like the body is prepared for emergency? I dunno whatever Pavel said.
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  8. #8
    Banned Tyciol's Avatar
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    Originally Posted by woodstein View Post
    spend more time on tricep exercise than you do on biceps. the biceps is a two heded muscle and the triceps a three headed muscle, hence the bi an tri parts.
    Does this mean I should spend twice as much time on my quads as I do on my gastrocnemii because of the 4 heads versus 2 thing?
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  9. #9
    Registered User KeepSquatting's Avatar
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    Preacher curls
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  10. #10
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Tyciol View Post
    Over time soft (untensed) muscle mass can be apparent too (especially when lean) and I'm not sure if it's real but I think I heard something like passive tension/tonus (sorry I know tone is gay) can be increased by people who lift incredibly heavy poundages, something like the body is prepared for emergency? I dunno whatever Pavel said.
    By increasing muscle mitochondria, this can have a similar effect although doing that requires more development of the endurance fibers of the muscles
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  11. #11
    mirin jobra? rxrocko's Avatar
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    Lift heavy with good form. At that height and weight I would say you need to be focusing mostly on EATING!
    500+
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  12. #12
    Ambitions xnick849's Avatar
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    Arrow

    Originally Posted by rxrocko View Post
    Lift heavy with good form. At that height and weight I would say you need to be focusing mostly on EATING!
    im skinny and need to put more mass on but if u look at my progress pics i have a tiny gut thats pissing me off so im trying to eat maintence with intense cardio and lifting.
    "I don't know the key to success, but the key to failure is trying to please everybody."
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  13. #13
    Registered User flexwheelerjr's Avatar
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    im havin the same problem everything else is pretty much huge for my size but arms lack
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  14. #14
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    Dips, close grip bench press, pull ups, rows, curls and eat.
    That is all any one can tell you.
    “If you spend too much time thinking about a thing, you'll never get it done.”
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  15. #15
    I'm going to hell. KhaiVan's Avatar
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    get sufficient protein/carbs, do weighted dips, weighted chinups (shoulder width is great for biceps) and close grip bench
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  16. #16
    Registered User mbinda's Avatar
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    Squats.........someone had to say it right?
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  17. #17
    Registered User gl360's Avatar
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    My arms look mad small compared to the rest of my body. I have really long arms so I think that is why my arms look very slender. I've tried numerous exercises but they don't seem to grow.
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    Originally Posted by mbinda View Post
    Squats.........someone had to say it right?
    yep

    compound lifts, particularly squats and deadlifts, increases natural testosterone production and growth hormone levels, massive mass builders for the whole body
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  19. #19
    User ZoranM's Avatar
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    Originally Posted by timm199 View Post
    yep

    compound lifts, particularly squats and deadlifts, increases natural testosterone production and growth hormone levels, massive mass builders for the whole body
    Nope.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  20. #20
    Registered User jonathan85's Avatar
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    A few guys have said it already but honestly I cant stress enough squats!! Doing heavy squats will make you stronger on all your other main lifts. I watched my bench press sky rocket once I started killing my legs! Once you are moving heavier poundages with the compound lifts your arms will start to grow. They dont need too much isolation concentrate on big compound lifts to increase your bodies natural testosterone production and eat a ton and give it time! If you are consistent you will get the arms you want!
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  21. #21
    The Raid ThickAsABrick's Avatar
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    lulz
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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  22. #22
    Registered User timm199's Avatar
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    Originally Posted by ZoranM View Post
    Nope.
    yes you retard, you evidantly know f all, do some reasearch before disagring with my comment and giving me negative reps you idiot.
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  23. #23
    User ZoranM's Avatar
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    Originally Posted by timm199 View Post
    yes you retard, you evidantly know f all, do some reasearch before disagring with my comment and giving me negative reps you idiot.
    Oh sweetie, are you upset? Should i apologize? Coz i will, you now. Must have been the rage from all the testosteron induced by squatting. My arms grew too.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  24. #24
    Registered User timm199's Avatar
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    Originally Posted by ZoranM View Post
    Oh sweetie, are you upset? Should i apologize? Coz i will, you now. Must have been the rage from all the testosteron induced by squatting. My arms grew too.
    Realy? how uneducated are you, it's a well known fact that squats and deadlifts are the highest analbolic movement you can do and WILL increase natural testosterone levels, it's pretty basic knowledge in bodybuilding, so don't try to be clever when you're evidently in the wrong, as confermed by others in this thread, this is like an argument asking the answer to 2+2, i won't carry on arguing with you as you're simply an idiot...
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  25. #25
    Registered User jonathan85's Avatar
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    Originally Posted by timm199 View Post
    Realy? how uneducated are you, it's a well known fact that squats and deadlifts are the highest analbolic movement you can do and WILL increase natural testosterone levels, it's pretty basic knowledge in bodybuilding, so don't try to be clever when you're evidently in the wrong, as confermed by others in this thread, this is like an argument asking the answer to 2+2, i won't carry on arguing with you as you're simply an idiot...
    Agreed
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  26. #26
    User ZoranM's Avatar
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    Originally Posted by timm199 View Post
    i won't carry on arguing with you as you're simply an idiot...
    Oh shoot.
    I so wanted to argue with you for like 3 pages or so..
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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    The Raid ThickAsABrick's Avatar
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    Originally Posted by timm199 View Post
    Realy? how uneducated are you, it's a well known fact that squats and deadlifts are the highest analbolic movement you can do and WILL increase natural testosterone levels, it's pretty basic knowledge in bodybuilding, so don't try to be clever when you're evidently in the wrong, as confermed by others in this thread, this is like an argument asking the answer to 2+2, i won't carry on arguing with you as you're simply an idiot...
    the temporary hormonal response that might occur from exercise will not have a significant carryover to other bodyparts. it is not comparable to injecting testosterone.

    fasting, watching pr0n, and other things all can elevate test too. brb watching pr0n and not eating to get big arms.
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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  28. #28
    Registered User SupaaJ's Avatar
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    Originally Posted by ZoranM View Post
    Oh shoot.
    I so wanted to argue with you for like 3 pages or so..
    Lol I'm just here to share the lulz i had from your sig.

    Real Men Eat Meat and Vegetables.
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  29. #29
    Registered User CaptainGorgeous's Avatar
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    Originally Posted by jonathan85 View Post
    A few guys have said it already but honestly I cant stress enough squats!! Doing heavy squats will make you stronger on all your other main lifts. I watched my bench press sky rocket once I started killing my legs! Once you are moving heavier poundages with the compound lifts your arms will start to grow. They dont need too much isolation concentrate on big compound lifts to increase your bodies natural testosterone production and eat a ton and give it time! If you are consistent you will get the arms you want!
    lol

    brb exercising legs to increase bench.
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  30. #30
    Hei Long....Wo Ai Ni. ;) BlkDrgn06's Avatar
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    For me, the best way that I found that exploded my arms were supersets. But with the same muscle group.

    Ex.) First = Standing barbell curls
    Second = One arm preacher curls

    4-6 sets, 8-12 reps per set

    I have found that my muscles reacted the best when I push them to ultimate failure where they are BURNING....and then only give them 30-40 secs MAX rest before doing it again. With a good diet and cardio, my arms jumped 1" in size (15"/rest to 16"/rest in 2.5 months) and I'm starting to see that blood vessel on the biceps. My triceps look ridiculously large and I get complimented all the time now. No matter what exercise I perform, I concentrate on correct form and ROM. I may not be benching 225 (yet), but I guarantee you my chest is WAY more developed than some guys I see hitting 300+ on the bench. Same for the rest of my physique.

    Find what groups of excercises work for your muscles and, by all means priority.....EAT!!! I'm between 300-350g of protein daily, but I eat 5 times daily. With the cardio (15 mins daily), I'm able to keep my belly pretty flat even though I feel bloated. But, it's given me the gains I'm wanting.
    For God so loved US to Lift that he gave US his only begotten secret....PROTEIN....that whosoever believeth in PROTEIN shall not waver, but have an everlasting PHYSIQUE, PUMP, and access to WOMEN. - Squat 3:16

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