Pros gaining arm size in the off season, how do you jump it and add size?

[bigmuscle]

It is the hardest part to achieve , i started bodybuilding 2 1/2 years ago i weigh now 190 lbs from 100 when i started ( used to do cross country , soccer and track) , i was able to add arm strentgh that i can do 150 lbs barbell arm curl easily for 10 reps, i tried many ways of training and routines but alot suck, while doing that my bench suck , but my chest is very very big to all of friends who started training with me, while on the other hand i have the heaviest left in the arm and a small 16 inch arms ? how can i add size , pros please help, and by the way i think lee preists arms are the biggest to body ratio which really rocks !

and by the way i am a college student so i try as much as i can , but time is limited ! any advice from the pros is appreciated

[sicosico]

then check your diet dude

[flmusclemachine]

16 INCH ARMS YET YOU CAN CURL 150 LBS ON A BARBELL EASILY? I KNOW SOME PROS THAT HAVE A HARD TIME DOING THAT EASILY,BUT IF YOU SAY YOUR ARMS ARNT BIG ENOUGH TRY TRAINING THEM ONCE A WEEK DOIG NO MORE THEN 9 REPS OF YOUR HEAVIEST WEIGHT YOU CAN HANDLE TRY N DO ABOUT 9 SETS AND THEN CONSUME ALL THE PROTEIN FOR YOUR BODY WEIGHT tRY THAT ONCE A WEEK FOR 3 WEEKS AND ON THE 4TH and 5th WEEK REST YOUR ARMS AND MEASURE THEM ON THE 6TH WHEN YOU STARTED WORKING THEM AGAIN ONCE YOU'VE GOTTEN YOUR PUMP.This approach has worked for me on more then one ocasion,also you cant have big arms without big triceps.

[Natural Science]

curling 150 for 10 reps is insane, especially if its done "easily". ive never seen anyone do that in real life. ronnie does sets with 135 so you cant always equate arm strength with size.

[Cronus]

150x10 is pretty unbelievable. a natural 16" arm isn't bad

[bigmuscle]

curling 150 for 10 reps is insane, especially if its done "easily". ive never seen anyone do that in real life. ronnie does sets with 135 so you cant always equate arm strength with size.

it might be genetics , but my arm size is very small ? how is that , why i don't gain size ?

[c_rood]

How's your form?

[Gr8Ape]

150*10 barbell curl cannot be associated with 16 inch arms

sry but no way

[Natural Science]

150*10 barbell curl cannot be associated with 16 inch arms

sry but no way

i agree. mine are 17 and if im using strict form, i dont think i could curl 150 for even one rep, and if i could, it would be on a very good day. and im not that weak.

[bigmuscle]

i agree. mine are 17 and if im using strict form, i dont think i could curl 150 for even one rep, and if i could, it would be on a very good day. and im not that weak.

what ? dude believe it or no, i'm not here to convince you, i don't think 150 is alot , my friend can do 120 so i guess i'm not out of the ordinary, and still i have small arms

[Gr8Ape]

its physically impossible. dude 150 is what pros use for reps, dont try to make us think that you can do that with 16 inch arms
i have 16,25 and i can curl 120 for 6 reps
150 for ten..........i think not

[sicosico]

its physically impossible. dude 150 is what pros use for reps, dont try to make us think that you can do that with 16 inch arms
i have 16,25 and i can curl 120 for 6 reps
150 for ten..........i think not

because you can't do it , doesn't mean he can't , my training partner curl 180 , he is a big monster though , and is a power lifter, he could probably curl 200 when he maxes too , plus i've seen some skinny college kids in my gym with unbelievable strentgh , so you never know

[Gr8Ape]

curling 150 for ten reps is possible.......................but not when you ahve 16 inch arms, it just cannot be. Its not coz i cant do it, it just cant be.

[sicosico]

curling 150 for ten reps is possible.......................but not when you ahve 16 inch arms, it just cannot be. Its not coz i cant do it, it just cant be.

lol strentgh doesn't equal size !

[JnJ23]

lol strentgh doesn't equal size !

i wouldnt be so sure buddy

[marc0g]

lol strentgh doesn't equal size !

it does, just not entirely

have you ever seen a small guy curling 150, benching 400, or sqauting 500, i think not, u train for stregth you get stregth first and size secondary, or with bodybuilding its vice versa, but either way size does equate with stregth

a certain weight of muscle fiber lifts a certian amount of muscle, powerlifters muscle fiber is denser and more compact then bodybuilders. but yes, size does eqaute to stregth, get your **** straight!

[Gr8Ape]

yeah arnold could of had a 57 inch chest but not bench 500 easy...............yeah right

or wait, ronnie coleman could train light ya know and still win 7 mr olympias ( coz he is gonna win this year)

ummmmm..........no

[Gr8Ape]

i know you can be strong without being that buff, but 150 for 10 reps is something most trainees will never even do



I Win

[xplosiveDL]

i know you can be strong without being that buff, but 150 for 10 reps is something most trainees will never even do



I Win

No, you lose. Instead of screaming about how it can't be done, why don't you stfu and go train?

Isn't the curl record like 400 now?

[JnJ23]

it does, just not entirely

have you ever seen a small guy curling 150, benching 400, or sqauting 500, i think not, u train for stregth you get stregth first and size secondary, or with bodybuilding its vice versa, but either way size does equate with stregth

a certain weight of muscle fiber lifts a certian amount of muscle, powerlifters muscle fiber is denser and more compact then bodybuilders. but yes, size does eqaute to stregth, get your **** straight!

yes, agreed, nice post!

[Pro Chris Cook]

Alright my griend here is the deal..Arms are one of those bodyparts that have to be forced in to growing through VOLUME...I REPEAT..VOLUME...
you have to put down that rediculouse weight and get ready to pump them up so full that you can't stand up..Thats right...Get to the gym pick up some 20's and litterally do them until they are about to fall off.
Now when I say 20's I don't litterally mean that..I am talking figurativley so that you will get the point..
high reps about 20 and hard drop sets to fallow..Strict movement and then let the cheat get in to it at the end..
If you have ever seen most of the pro's that have great arms train them you would laugh about the wieght that they use.
but it is about the muscle mind conection and the VOLUME they put in the muscle..
Trust me..It works.

[xplosiveDL]

have you ever seen a small guy curling 150, benching 400, or sqauting 500, i think not

Bench 400? Sure. Mike Matarazzo - 165lb, over 600lbs bench. Squat 500? Tony Conyers. Lightweight divison, > 800 lbs squat.

Ever heard of Nick Hatch? ~150 lbs with a 750lb squat, > 400 lb bench and like a 600 DL.

There are very strong small guys out there

[sicosico]

Alright my griend here is the deal..Arms are one of those bodyparts that have to be forced in to growing through VOLUME...I REPEAT..VOLUME...
you have to put down that rediculouse weight and get ready to pump them up so full that you can't stand up..Thats right...Get to the gym pick up some 20's and litterally do them until they are about to fall off.
Now when I say 20's I don't litterally mean that..I am talking figurativley so that you will get the point..
high reps about 20 and hard drop sets to fallow..Strict movement and then let the cheat get in to it at the end..
If you have ever seen most of the pro's that have great arms train them you would laugh about the wieght that they use.
but it is about the muscle mind conection and the VOLUME they put in the muscle..
Trust me..It works.

thanks for the advice , i gues that is too one of my mistakes always try to go heavy with low reos , about 8 - 10 reps , never tried 20 reps, also how many sets do you do , and what do you think is better ez curl bar or straight bar with standing curls as a compound ?

[JnJ23]

There are very strong small guys out there

but their problem is they dont eat enough, and if they did i bet you they would be alot bigger than they are now

[xplosiveDL]

but their problem is they dont eat enough, and if they did i bet you they would be alot bigger than they are now

perhaps, but who told you they want to be big?

[K9icular]

Alright my griend here is the deal..Arms are one of those bodyparts that have to be forced in to growing through VOLUME...I REPEAT..VOLUME...
you have to put down that rediculouse weight and get ready to pump them up so full that you can't stand up..Thats right...Get to the gym pick up some 20's and litterally do them until they are about to fall off.
Now when I say 20's I don't litterally mean that..I am talking figurativley so that you will get the point..
high reps about 20 and hard drop sets to fallow..Strict movement and then let the cheat get in to it at the end..
If you have ever seen most of the pro's that have great arms train them you would laugh about the wieght that they use.
but it is about the muscle mind conection and the VOLUME they put in the muscle..
Trust me..It works.

Having said that chris, is it not important to include at least one heavy weight low rep movement. Like Arnold would do with his cheat curls? he would only do like 6 reps for them, and surely when you talk about pro's having great arms, Arnold is one of the first that comes to mind. I have to agree that what you say has worked for me, but i still include cheat curls first. Is this the right way to go about it?

[Nick666]

Alright my griend here is the deal..Arms are one of those bodyparts that have to be forced in to growing through VOLUME...I REPEAT..VOLUME...
you have to put down that rediculouse weight and get ready to pump them up so full that you can't stand up..Thats right...Get to the gym pick up some 20's and litterally do them until they are about to fall off.
Now when I say 20's I don't litterally mean that..I am talking figurativley so that you will get the point..
high reps about 20 and hard drop sets to fallow..Strict movement and then let the cheat get in to it at the end..
If you have ever seen most of the pro's that have great arms train them you would laugh about the wieght that they use.
but it is about the muscle mind conection and the VOLUME they put in the muscle..
Trust me..It works.

Do you do that every once in a while or is it your regular arm routine?

[typicalmale1978]

sounds like somebody is using their hips to curl to me... I love watching people do hip thrust curls haha

[Nick666]

Concerning 10x150 with 16'' arms, it's very possible, especially if it's with the bar.

I remember when my arms were about 16'' I was using 55lbs on alternate curls for about 10 reps. And I was doing cable curls with 200lbsx 10.

The thing is that most people don't really go all out. So it's hard to tell how strong they really are.

[Danz]

Alright my griend here is the deal..Arms are one of those bodyparts that have to be forced in to growing through VOLUME...I REPEAT..VOLUME...
you have to put down that rediculouse weight and get ready to pump them up so full that you can't stand up..Thats right...Get to the gym pick up some 20's and litterally do them until they are about to fall off.
Now when I say 20's I don't litterally mean that..I am talking figurativley so that you will get the point..
high reps about 20 and hard drop sets to fallow..Strict movement and then let the cheat get in to it at the end..
If you have ever seen most of the pro's that have great arms train them you would laugh about the wieght that they use.
but it is about the muscle mind conection and the VOLUME they put in the muscle..
Trust me..It works.

I totally agree with you. And coming from a guy who has 20" guns in contest condition, you also have the "proof of the pudding".