I want to add about a inch to inch 1/2 to my arms im just curious what exercises work best for you in arm devlopment?
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06-18-2002, 07:28 PM #1
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06-18-2002, 07:37 PM #2
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06-18-2002, 07:53 PM #8
Re: yeah i do those cale flex things
Originally posted by Jon_85
I also use concentration curls they work good. I need to get my triceps looking better.formally known as Massive14. But some weird stuff happened now I am just plain simple liftin14.
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06-18-2002, 08:08 PM #9
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06-18-2002, 08:32 PM #10
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06-19-2002, 06:41 AM #11
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06-19-2002, 06:59 AM #12
- Join Date: Jan 2002
- Location: Amityville, New York, United States
- Age: 52
- Posts: 151
- Rep Power: 270
I also use concentration curls they work good. I need to get my triceps looking better. I am doing good this year as I have gained from low 14 ish. to now 16 1/2-3/4 just feel the burn and work realy hard it will grow p.s. EAT RIGHT ALSO and that 10 pound thing I also think is right.
Good Luck
JoeHAVE A ROCK HARD DAY
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06-19-2002, 07:07 AM #13
Re: what are the best exercises for adding inches to your arms?
Have a friend beat the front and back of the arm with a 2x4
and by the next day you would have gain an inch.....
or the other choice is do some curls and tricep extensions or
close grip bench or well everyone is different kid, what works
for you might not work for me, the only way is to train and eat
right and your arms would grow!
Originally posted by Jon_85
I want to add about a inch to inch 1/2 to my arms im just curious what exercises work best for you in arm devlopment?
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06-19-2002, 08:58 AM #14
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06-19-2002, 09:20 AM #15
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06-19-2002, 09:23 AM #16
- Join Date: Nov 2001
- Location: Deer Creek, Illinois, United States
- Age: 40
- Posts: 2,734
- Rep Power: 0
when people exercises the hell out of their arms and dont make any progress, it might not be their training programs nor intensity that is holding them back, most of the time its their nutrition, at least 200 grams of high quality protein every day. eat pelenty of good fats, stay away from refined sugar and saturated fat, eat a lot of peanut butter
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06-19-2002, 09:57 AM #17
Nothing adds mass to your arms like heavy barbell curls. Go as heavy as you can while still using strict form for low reps. (4-6) Then do one or two more biceps excerices with lower weight. Preacher and dumbell concentration curls are good examples. Also use dumbell hammer curls to develop your brachialis and the outer head of your bicep. Don't forget to work your tris to. Close grip bench presses and pushdowns should do the trick. If you don't think your hitting them hard enough try some extensions as well.
As cramron said get lot's of protein. I don't think you need anymore then one gram per pound of bodyweight, but more definately won't hurt.
I'm just beginning myself and this is basically what I'm doing except for the preacher curls. (I have to buy a preacher bench first...) I find it hard to isolate the biceps and triceps and get a good peak contraction, but I guess that comes with experience.((((((()==========()))))))
FEAR THE BOOF
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06-19-2002, 12:51 PM #18
thanx alot
Yeah i do concentration curls. preacher curls feel good. i think im screwin up on form with barbell curls because my elbows are touchin the side of my body when i do them i think im hloding the grip too close cuz its pusing against my body. I gained about 3 inches on my arm last year concentration curls work great and i have to agree with the cable curls hehe. yeah im workin on nutrition more now. Oh and i tried the 2x4 thing i added and inch jk...
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06-19-2002, 12:56 PM #19
- Join Date: Nov 2001
- Location: Deer Creek, Illinois, United States
- Age: 40
- Posts: 2,734
- Rep Power: 0
Re: thanx alot
Originally posted by Jon_85
Yeah i do concentration curls. preacher curls feel good. i think im screwin up on form with barbell curls because my elbows are touchin the side of my body when i do them i think im hloding the grip too close cuz its pusing against my body. I gained about 3 inches on my arm last year concentration curls work great and i have to agree with the cable curls hehe. yeah im workin on nutrition more now. Oh and i tried the 2x4 thing i added and inch jk...
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06-19-2002, 01:11 PM #20
The best excerises for adding mass to any body part are those you can use a lot of weight and take through a good range of motion. In the case of Biceps the best excersise would be barbell curls or dumbell curls. Barbell probably gets the nod because generally you can use more weight.
Think Maximum overload think MAX-OT
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06-19-2002, 01:17 PM #21
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06-19-2002, 01:19 PM #22
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06-19-2002, 01:30 PM #23
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06-19-2002, 01:32 PM #24
HAHAHHAHAHAHA them workouts in arnolds book are rediculous, the fact is arnold was the best BB ever but only him and about 0.000001% of the population could train the way he did and make gains. The fact is 10-12 sets is overtraining for a small muscle group like biceps, you should rememeber they get hammered when you do back, so 5-6 is sufficient for direct overload.
Think Maximum overload think MAX-OT
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06-19-2002, 01:35 PM #25
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06-19-2002, 01:37 PM #26
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06-19-2002, 01:40 PM #27
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