Guys with 16inch arms or larger get in here!

[letsgojacked99]

I jus turned 16 and I really want to gain inches on my arms. There about 14-14.5 right now and I wanna kno wat ur arm workout is or was that got u to 16inches+...thanks!

[musclehead09]

urs are above 14 at 144 lbs. pretty impressive. mine are only 13s

[letsgojacked99]

urs are above 14 at 144 lbs. pretty impressive. mine are only 13s

I'm like 155lb now

[RunnerandLifter]

OP...flexed or unflexed?

[mikeybrah]

close grip bench, hammer curls, regular BB/DB curls, and overhead tricep extension

[letsgojacked99]

OP...flexed or unflexed?

Flexed

[WhiteKnight4U]

pullups, bench press, lat pulldown, bent over rows, military press, close grip bench press, pulley rows, dips, Cheat curls

[lajoo]

Food.

[Shredded-Wolf]

Bench, Rows, Squat, Deadlift, OHP. All I did from 168-225lbs.

[PumpMachine123]

The key to shirt filling arms is the triceps.



The key to looking good is the squat haha

[matthew10113]

bench press, military press, squat, dead lift, skull crushers, tricep pulldowns, concentrated curls.

[NFLprospect7]

OP, I have over 16 inch arms. Have only trained under 1 year.


My arm training:


Biceps-
* Barbell Curl
* Incline Dumbbell Curl
* 21s
* Hammer Curl


Triceps -
* Skullcrushers to behind the head
* Tricep Angled Bar Extension
* Tricep Rope Extension
* (random tricep exercise finisher here)


I keep my bicep training to only those 4 exercises,and triceps always have those 3,but will end with something random.



Obviously also do Bench/Rows/Press at least 2X a week;but make sure you get some good volume into your arms and don't be afraid to go heavy using strict form.



To give you a good idea of the weight I can press with my arm size:
-Barbell Curl 100x10
-Close Grip Bench 205x4


I think if you can do those, with strict form, you should have 16 inch arms by then.

[Fgenetics15]

Gain weight - Compound Lifts - Couple isolation movements

[ChadG17]

if you want big arms dont just focus on ur biceps focus on ur triceps, because ur triceps are the 1ns that show and are actually bigger than ur bi's

Biceps:
BB Curls: w/ a w8 that u can do for 3-4 reps for 4 sets then change the w8 to one u can do for 8-10 reps for 2 sets
DB curls standing: same as above ^
Incline DB Curls: same as above ^
21s: (self explainitory)
DB Concentration Curls: w/ a w8 that u can do for 8-10 reps for 4 sets

Triceps:
Triangle Pushups: Till failure for 4 sets
Skull crushers: w/ w8 u can do 8 reps w/ for 4 sets
Tricep Extensions w/ both arms: w/ a w8 u can do 10 reps and last rep has to b hard to do w/ 3 sets
tricep extension single arm: same as ^
Dips: till failure for 4 sets


(for biceps change the Incline and Concentration curls order every 3 weeks, that way u trick ur muscles every time they get used to that way)

[alromaithi93]

Take a look at that:

http://www.bodybuilding.com/fun/make...-training.html

[buffmouse]

go heavy go hard nawmeen

[KrazyEyezKillah]

Eat. Skull crushers. CGBP. Barbell curls. Hammer curls.

[__Iceman__]

Food
Food
Heavy dips
Food
Skullcrushers
Food
Barbell Curls
Food
Rows
Food
Food

[NewbieX2]

Bench, a horizontal pull, a vertical pull, dips, tricep extensions on the cable, ez bar curls.

[vDa]

You need to definitely increase your calories, what is your height OP?

My favorite routine and the one I've been using is pretty simple and it works (for me atleast)

Biceps:
Barbell Curls 1 warmup set
5x5
Alternative Dumbell Curls either standing or sitting
3x8-10
Machine curls/preacher curls
3x10-12

Triceps:
Dips as many as you can do x 5
Pre exhausting method - slightly light tricep pulldowns 3 x 12
Close grip bench 4 x 8
Skull Crushers 3 x 8
sitting tricep extension with dumbells 3 x 8
and finish off with pulldowns again or kickbacks

Forearms:
Forearm curls with a barbell 4 x 8

[SIr RicCuS]

The key to getting big arms is lifting heavier and getting your back, chest, shoulders, and legs bigger. Truth be told, you outsource your biceps and triceps a lot with push/pull movements and the bigger the rest of your body gets, the bigger your arms will get because they need to remain in proportion.

I hardly workout arms ever and my arms went from 14.5" to 16.5" in 18 months. I bulked a couple times, gained 30lbs., and my arms grew. Magical really. LULZ

[DatsunKing1]

Barbell curls, weighted dips, skullcrushers, tricep pushdowns, alt db curls

[bertybots]

as many here have said lift heavy, throw in some isos, and eat a surplus.

[13donniedarko]

Some creatine wouldn't hurt. Food focus on tris bis and legs.

[flathead]

I jus turned 16 and I really want to gain inches on my arms. There about 14-14.5 right now and I wanna kno wat ur arm workout is or was that got u to 16inches+...thanks!

The size of your biceps can be restrained by the size of your triceps and shoulders. If they are too small the bicep will not grow. So be sure they are up to size first. Surge Oliva said in his seminar I attended many years ago said to do wide and narrow barbell curls to develop the biceps. He had 22-1/2” arms at the time. He said to train each head separately to make them grow faster. He was very correct, my arms took off like a shot when I adapted this style. I started at 11-1/2” arms at age 33 with a body weight of 140 lbs. My arms grew to 16 inches very quickly and after 7 years I had 20 inch arms. Arnold in his magazine articles recommended alternate dumbbell curls with a twist at the top to flex the outer head. I also did that which gave me a very high bicep peak. I am 68 now and still have 17-1/2 inch arms. See my website for my progress pictures.

[theonepercent]

The size of your biceps can be restrained by the size of your triceps and shoulders. If they are too small the bicep will not grow. So be sure they are up to size first. Surge Oliva said in his seminar I attended many years ago said to do wide and narrow barbell curls to develop the biceps. He had 22-1/2” arms at the time. He said to train each head separately to make them grow faster. He was very correct, my arms took off like a shot when I adapted this style. I started at 11-1/2” arms at age 33 with a body weight of 140 lbs. My arms grew to 16 inches very quickly and after 7 years I had 20 inch arms. Arnold in his magazine articles recommended alternate dumbbell curls with a twist at the top to flex the outer head. I also did that which gave me a very high bicep peak. I am 68 now and still have 17-1/2 inch arms. See my website for my progress pictures.

Interesting point. Maybe my years of neglecting tris/shoulders is holding me back from 16..

Has anyone seen this advice? Recently ran across it after noticing very little bicep growth in the past 3 months.
I implemented the lifts suggested into my routine today. However, im just not sure if all the high/low bicep talk is broscience or legit!

[CajunPballer]

Food
Food
Heavy dips
Food
Skullcrushers
Food
Barbell Curls
Food
Rows
Food
Food

This here. I miss my 16's.

[Nate2010]

close grip bench, hammer curls, regular BB/DB curls, and overhead tricep extension oh yeah....squats and deadlifts too.

Fixed

pullups, bench press, lat pulldown, bent over rows, military press, close grip bench press, pulley rows, dips, Cheat curls oh yeah....squats and deadlifts too

Fixed.

Food.

Agreed.

Bench, Rows, Squat, Deadlift, OHP. All I did from 168-225lbs.

I like this man.

The key to shirt filling arms is the triceps.



The key to looking good is the squat haha

IF you were a girl, which your not, I would kiss you. But, your not a girl.

bench press, military press, squat, dead lift, skull crushers, tricep pulldowns, concentrated curls.

Deadlift ftw.

OP, I have over 16 inch arms. Have only trained under 1 year.


My arm training:


Biceps-
* Barbell Curl
* Incline Dumbbell Curl
* 21s
* Hammer Curl


Triceps -
* Skullcrushers to behind the head
* Tricep Angled Bar Extension
* Tricep Rope Extension
* (random tricep exercise finisher here)


I keep my bicep training to only those 4 exercises,and triceps always have those 3,but will end with something random.



Obviously also do Bench/Rows/Press at least 2X a week;but make sure you get some good volume into your arms and don't be afraid to go heavy using strict form.



To give you a good idea of the weight I can press with my arm size:
-Barbell Curl 100x10
-Close Grip Bench 205x4


I think if you can do those, with strict form, you should have 16 inch arms by then.

Cool story bro.

Gain weight - Compound Lifts - Couple isolation movements

The hell with being a girl, this statement has just made you sexy.

if you want big arms dont just focus on ur biceps focus on ur triceps, because ur triceps are the 1ns that show and are actually bigger than ur bi's

Biceps:
BB Curls: w/ a w8 that u can do for 3-4 reps for 4 sets then change the w8 to one u can do for 8-10 reps for 2 sets
DB curls standing: same as above ^
Incline DB Curls: same as above ^
21s: (self explainitory)
DB Concentration Curls: w/ a w8 that u can do for 8-10 reps for 4 sets

Triceps:
Triangle Pushups: Till failure for 4 sets
Skull crushers: w/ w8 u can do 8 reps w/ for 4 sets
Tricep Extensions w/ both arms: w/ a w8 u can do 10 reps and last rep has to b hard to do w/ 3 sets
tricep extension single arm: same as ^
Dips: till failure for 4 sets


(for biceps change the Incline and Concentration curls order every 3 weeks, that way u trick ur muscles every time they get used to that way)

Where are the squats again>

Take a look at that:

http://www.bodybuilding.com/fun/make...-training.html

Did not read.

go heavy go hard nawmeen

Eat. Skull crushers. CGBP. Barbell curls. Hammer curls squats, deadlifts .

Fixed.

Food
Food
Heavy dips
Food
Skullcrushers
Food
Barbell Curls
Food
Rows
Food
Food

I like this man.

You need to definitely increase your calories, what is your height OP?

My favorite routine and the one I've been using is pretty simple and it works (for me atleast)

Biceps:
Barbell Curls 1 warmup set
5x5
Alternative Dumbell Curls either standing or sitting
3x8-10
Machine curls/preacher curls
3x10-12

Triceps:
Dips as many as you can do x 5
Pre exhausting method - slightly light tricep pulldowns 3 x 12
Close grip bench 4 x 8
Skull Crushers 3 x 8
sitting tricep extension with dumbells 3 x 8
and finish off with pulldowns again or kickbacks

Forearms:
Forearm curls with a barbell 4 x 8

Caloric increase ftw......+ deadlifts and squats.

The key to getting big arms is lifting heavier and getting your back, chest, shoulders, and legs bigger. Truth be told, you outsource your biceps and triceps a lot with push/pull movements and the bigger the rest of your body gets, the bigger your arms will get because they need to remain in proportion.

I hardly workout arms ever and my arms went from 14.5" to 16.5" in 18 months. I bulked a couple times, gained 30lbs., and my arms grew. Magical really. LULZ

Nice

The size of your biceps can be restrained by the size of your triceps and shoulders. If they are too small the bicep will not grow. So be sure they are up to size first. Surge Oliva said in his seminar I attended many years ago said to do wide and narrow barbell curls to develop the biceps. He had 22-1/2” arms at the time. He said to train each head separately to make them grow faster. He was very correct, my arms took off like a shot when I adapted this style. I started at 11-1/2” arms at age 33 with a body weight of 140 lbs. My arms grew to 16 inches very quickly and after 7 years I had 20 inch arms. Arnold in his magazine articles recommended alternate dumbbell curls with a twist at the top to flex the outer head. I also did that which gave me a very high bicep peak. I am 68 now and still have 17-1/2 inch arms. See my website for my progress pictures.

Me = informed.




Op, squat heavy, squat deep, squat often.

[DanCaroll]

Get a good shoulder girdle and big upper back and they will grow really fast

[muscletraps]

Interesting point. Maybe my years of neglecting tris/shoulders is holding me back from 16..

Has anyone seen this advice? Recently ran across it after noticing very little bicep growth in the past 3 months.
I implemented the lifts suggested into my routine today. However, im just not sure if all the high/low bicep talk is broscience or legit!

-Increasing heavy compound lifts (Bench, Squat, Deadlift, Rows, OH Press) for overall muscle growth
-Gaining weight consistently on a bulk to ensure your gaining muscle tissue (1-2lbs a week)
-Bicep/Tricep Isolation Exercises, Breaking down the muscle your trying to grow is important of course

Don't neglect any of these. I see people talk about how they only do isolations & eat for building their arms, but honestly the compounds aren't enough if your trying you maximize your bicep/tricep growth, and you should add exercises to hit them hard and grow.