I have noticed strength gains but I'm not seeing any significant size gains in my triceps or biceps but my forearms have gotten bigger. I really want to put on size in my arms. Can you guys give me tips (exercises, rep ranges for fastest results)?
Routine:
-Barbell Shoulder Press (3 sets of 12-15)
-Incline Bench Press (2 of 8)
-Regular Bench Press (2 of 10)
-Decline Bench Press (2 of 8)
-Skull Crushers (2 of 10)
-Forearm Curls (3 of 8)
-Barbell Bicep Curls (3 of 12)
-Hammer Curls (2 of 10)
Diet:
1g per lb or bodyweight
Supplement:
-GNC Creatine Monohydrate (5g per day)
-Fish Oil
-Nature's Best Creatine Monohydrate (capsule 2g per day)
-Twin Lab's Amino Fuel (4 caps a day)
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Thread: Trying to get bigger arms
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08-13-2012, 05:55 PM #1
Trying to get bigger arms
Earl Thomas + Brandon Browner + Kam Chancellor + Richard Sherman + Marcus Trufant = Best Secondary in the NFL
GO SEAHAWKS!
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08-13-2012, 06:17 PM #2
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08-13-2012, 06:38 PM #3
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08-13-2012, 07:06 PM #4
- Join Date: Aug 2012
- Location: Fort Collins, Colorado, United States
- Age: 43
- Posts: 3,197
- Rep Power: 4691
What has worked for me is splitting the triceps and biceps into different days. I do chest with triceps, and back with biceps. Also, I only do usually 3-4 different exercises each biceps and triceps. Each lift, I do 4 sets, each with 12 reps. I try and go as heavy as I can so the last set I can barely do 12. I take the last set to failure. So I may only do 12, or I may get to 15 or so. That's what has worked for me at least.
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08-13-2012, 07:19 PM #5
You're biggest problem is the fact that your 162 lbs at 6'1. Arm size tends to have a direct relationship with overall body mass. Keep training hard, gain some weight and your arms will grow. Judging by your avi your arms are proportional to the rest of your body.
Is that your entire workout program? If so you need to re evaluate your training. What's your diet like? eating a surplus?
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08-13-2012, 07:42 PM #6
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
The biggest thing that helped me has been to focus on bb benching, bb rows, and deadlifts (overhead press will be good too). Go heavy and do 7-9 sets of 3-4 reps each for those lifts then follow up with a couple accessory lifts doing 3-4 sets with rep ranges 8-10, 12-15. Then just eat be and patient
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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08-13-2012, 07:56 PM #7
This^^^^^^^^^^^^^
fcuk what everyone else has said about negatives, drop sets, splits etc...you're 6'1" 162...skinny and small. Stick with heavy presses, bench and row toss in some pull ups, dips and chin ups along with a bulking diet and you'll get bigger arms. Generally it takes 10lbs of body weight added to add around .5-1" on your arms.OG
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08-13-2012, 07:57 PM #8
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08-13-2012, 08:36 PM #9
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08-13-2012, 10:00 PM #10
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08-13-2012, 10:19 PM #11
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08-13-2012, 10:46 PM #12
Eh, you've only been lifting a few months, randomly butchering useful programs, cobbling together useless ones every few weeks -- disregarding sound advice about frequency and nutrition along the way.
Heck, even if you had followed this 2 1/2 weeks ago, you at least be a couple pounds ahead for the trouble:
At some point, you'll need to consider a proper routine (as has been advised to you often) and proper nutrition (as has been advised to you often), or it'll just be more time-wasting ...
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08-14-2012, 12:53 AM #13
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08-14-2012, 05:29 AM #14
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