Trying to get bigger arms

[seahawks206]

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)

[seahawks206]

Please respond

[TREVORMAN]

Need to add in drop sets negatives.. train triceps and biceps on there own days. Mainly you need to make sure you're squeezing and flexing the muscles while doling each rep to failure. Diet is huge need more protein 1.5 per 1 lbs bodyweight carbs and proteins.

[DozerDane]

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.

[RussWheeler]

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?

[pastorpritch]

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

[Jasonk282]

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?

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.

[Anthony21]

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)

Is this your entire routine or just your so called "arm day"?

[tech99]

post your entire workout schedule ... what you do the entire week. second, is this suppose to be an arm day workout because it is mostly chest and shoulders. you do 5 sets for biceps, 2 for triceps and 3 for forearms (wtf ?)

[JJ0hn]

Throw in an extra bicep workout instead of just the two that you are doing and include how many sets your doing. Some people enjoy training tris and bis on the same day but i find it too tiring for just arms so i will stick with a chest/bis or back/bis routine and same for triceps.

[Farley1324]

Eat some got damn food.

[mrmrbill]

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)?

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 least you admit you don't want to improve and just want to be a poser.

Just eat moar and do your pump'n'tone routine.

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 ...

somebody please help me out

somebody please help

can somebody help me out?

Please respond

Can somebody please give me some suggestions?

[chrissypoo13]

Eat some got damn food.

This^^^^^^^^^^^^^^^^^^^^

[Determinednoob]

So, to sum up the actual good advice here, train your whole body on a proper routine for your training level and eat a calory surplus. Look at the first link in my sig to learn how.