Biceps / Triceps - Help (People with big arms come here)

[columbu]

Okay my measurements are 14" arms.. but they look so small in comparison to my chest, i just measured again to make sure and it still is 14"..


also i feel my arms are to skinny with 11 3/4" forearms aswell.. i need to add some weight to help, but im adding weight but it doesnt feel like theyre gaining any weight..

any help? what are some good exercizes to boost up the size of the triceps/biceps..

right now i mostly do
dumbbell curls
concentration curls
preacher curls
barbell curls

for tricep
close grip benchpress
tricep pressdown
tricep 2 hand overhead extension
(starting kickbacks on my next tricep day)

[illwill3]

I know exactly how you feel.

[vdubyagolf]

kickbacks arent very good for gaining mass. try doing reverse grip bench press and dips. CGBP, reverse grip and dips are top 3 tricep exercises for gaining mass. for biceps i do DB preacher curls, incline db curls, high cable curls and chin ups with full extension

[columbu]

I need to put on mass on my arms, i have a big full chest/back but not the same with arms because i neglected arms more in the first of working out.. i rahter have the big arms to the smaller chest ratio

[Actual Size]

Okay my measurements are 14" arms.. but they look so small in comparison to my chest, i just measured again to make sure and it still is 14"..


also i feel my arms are to skinny with 11 3/4" forearms aswell.. i need to add some weight to help, but im adding weight but it doesnt feel like theyre gaining any weight..

any help? what are some good exercizes to boost up the size of the triceps/biceps..

right now i mostly do
dumbbell curls
concentration curls
preacher curls
barbell curls

for tricep
close grip benchpress
tricep pressdown
tricep 2 hand overhead extension
(starting kickbacks on my next tricep day)

Those excerises are good it really just takes time.

[columbu]

kickbacks arent very good for gaining mass. try doing reverse grip bench press and dips. CGBP, reverse grip and dips are top 3 tricep exercises for gaining mass. for biceps i do DB preacher curls, incline db curls, high cable curls and chin ups with full extension

im going to start using d/b for preachers and also im going to start doing dips instead of kickbacks then, i heard good about them.. but i hurt my rotator cuff last time i tried them

[josh689]

My week one bicep routine looks like this -

Preacher Curls
Standing Cable

Preacher Hammer Curls Machine
Superset With
Tricep Extenions

Seated Tricep Pushdowns
Cable Kickbacks

Then I have a diff workout for the next week ..

[jkdman]

My week one bicep routine looks like this -

Preacher Curls
Standing Cable

Preacher Hammer Curls Machine
Superset With
Tricep Extenions

Seated Tricep Pushdowns
Cable Kickbacks

Then I have a diff workout for the next week ..

Your biceps look kinda small for your arm, is that fat on bottom of your arms or?

[ladybird56t]

i feel i get my best mass for tri's with heavy skullcrushers, either 3x10, or 10, 8, 6... (for my basic workout anyway) and for bi's (which i hate working) i just do alternating and hammer curls 5x10 with 35's-that's all i have at home, and i do bi's at home... when i actually did arms at the gym, i would do 3x8 on preacher, and then 3x10 on both alternating and hammer curls-that was what i got the best results from in size.

[FriendlyGiant]

My week one bicep routine looks like this -

Preacher Curls
Standing Cable

Preacher Hammer Curls Machine
Superset With
Tricep Extenions

Seated Tricep Pushdowns
Cable Kickbacks

Then I have a diff workout for the next week ..

your arms look fine dude. If it doesn't feel like your gettin a good workout with'em, make sure your doin' it with good form. if the weight's too easy put more on, till it hurts.

and make sure you do it to failure on every set, ain't no way you can't gain doin' that.


OH, make sure you do reverse curls, your arms can only get so big without workin the outside of your bicep, start do'in them

[josh689]

your arms look fine dude. If it doesn't feel like your gettin a good workout with'em, make sure your doin' it with good form. if the weight's too easy put more on, till it hurts.

and make sure you do it to failure on every set, ain't no way you can't gain doin' that.


OH, make sure you do reverse curls, your arms can only get so big without workin the outside of your bicep, start do'in them

lol this isn't my post?? lol I was replying to him

[FriendlyGiant]

snap! quoted wrong dude, lol

well that was supposed to apply to the first guy, sorry'bout that

[josh689]

lol this isn't my post?? lol I was replying to him

and ya i do do reverse curls 4 sets after bi's and tri's didn't include on there cause he was looking for a bi/tri workout

[FriendlyGiant]

and ya i do do reverse curls 4 sets after bi's and tri's didn't include on there cause he was looking for a bi/tri workout

ya i was gonna say, your arms didn't look 14 inch, lol, more like 17 or somethin, lol

[josh689]

ya i was gonna say, your arms didn't look 14 inch, lol, more like 17 or somethin, lol

lol thanks bro .. idk how big they are haven't measured in a while but I'm guessing your somewhat close ..

[FriendlyGiant]

ya, and for 15 that's friggin' crazy, you look like this one big kid in my school that can max bench around 365. He's huge, lol

[Corzel]

Its true it really does take time. Maybe up the weight a little bit and really feel the pump. Also dont work parts of your body more then the rest. SEE neglecting arms wasnt such a good idea. Just cause you want bigger arms now doesnt mean stop working out your chest and back. Just eat right and keep with it and the size will come.

[YOUNGBLOOD36]

to gain bicept mass do alot of heavy barbell curls..i have found that useful for gaining serious mass....curently i rep 135 for 4 sets of 8

just make sure u go heavy and try to keep cheating to a minimal



my arms are currently 17.5 in


hope this helps

[icepack]

it all comes down to your height a 5ft7 guy with 14" guns will look quite big but for a 6ft+ guy they wont look as big.

i would love 14inchers, im just over 13" and im 5ft7.

[Man, I_m Big]

Okay my measurements are 14" arms.. but they look so small in comparison to my chest, i just measured again to make sure and it still is 14"..


also i feel my arms are to skinny with 11 3/4" forearms aswell.. i need to add some weight to help, but im adding weight but it doesnt feel like theyre gaining any weight..

any help? what are some good exercizes to boost up the size of the triceps/biceps..

right now i mostly do
dumbbell curls
concentration curls
preacher curls
barbell curls

for tricep
close grip benchpress
tricep pressdown
tricep 2 hand overhead extension
(starting kickbacks on my next tricep day)

Eat, it seems like you're doing things right. Man, it takes time.

[gokugoku]

how big is ur chest

[UWBodyBuilder]

i'm 5'11" and 15" look tiny, not cool at all it's cuz it's all in my tris

[Halfroman]

Do as follows, rotate excercises, keep it heavy... you'll have some massive guns in no time brother.

Straight barbell curls

Dumbell curls

Hammer curls

EZ Bar curls.

Forget everything else, just overload those excercises and keep the sets low (maximum 5) with heavy weight.

Tri's

Extensions (with cable and bar)

Skullcrushes (extending past your forhead for increased stretch)

One/Two arm overhead extensions

Tricep dips

That's it, same principals as above. Happy training.

[Wussy]

http://www.heavyweights.net/forums/t...?TOPIC_ID=5525

I came across this awhile back. Seems to make sense. Might help. . .I've switched some things around to suit this. Not for long enough to tell if it works though.

Read the first post in that link and see what you think.

Basically it suggests train your larger muscles(Legs/back mostly) to drive the growth of small muscles. . .the main reasons for this is because your small muscles will try to stay small relative to the bigger muscles. . .that's the way we are genetically designed to be and training increases release of HGH(human growth hormone) and testosterone. . .the biggest muscle groups of course cause much greater increases than smaller ones can.

[TheBiggest]

what i do to get big arms is do my regular workout but for a few sets just go really slow for about 8-10 reps with heavy weight. works for me


age: 17
weight: 200
height:5'9
bench: 285
squat: 525
cleans: 260
body fat %: 9
biceps: 17 1/2

[sciff5]

I have 18in arms and I have found out something weird about my arm development. My Tris react best to heavy lifting, in the 4-8 rep range and my biceps react best to a slightly higher rep range. Probably around 6-15 reps. My tris have gotten by far the most growth from close grip bench (with the EZ curl bar) and my BIs have gotten a lot of growth by doing standing flat bar bell curls with my back against the wall and preacher curls. Both of which work the lower half of the curl. To work on my peaks I either use a machine or cable curls and just focus on the top half of the curl with great concentration on really contracting those BIs as hard as I possibly can.

[juanca]

you gotta add more overall mass to your frame and then youll add more arm size.

recomended exercises

heavy ez or bb curls
incline db curls
alternating db curls
standing high cable T curls

close grip press
dips
lying tricep extension
reverse grip pushdowns( these really give you that horseshoe, and most people dont do em)

JC

[equilibrium]

WOW, josh you got huge arms for a 15 year old, amazing keep up the good work.

[juanca]

WOW, josh you got huge arms for a 15 year old, amazing keep up the good work.

i dont necesarilly agree with that bro.

hes kinda puggy, his arms have no peak, there big, but HE is a big boy, you can tell by that pic, id bet you that he plays football, probably an O lineman.

JC

[vdubyagolf]

i dont necesarilly agree with that bro.

hes kinda puggy, his arms have no peak, there big, but HE is a big boy, you can tell by that pic, id bet you that he plays football, probably an O lineman.

JC

dude your 20 and this kid has twice the size arms you have. stop ****ing making stupid comments when u cant back anything up. the kid is ****ing huge and your ****ing ugly and your small. your such a cocky ***got and you need to shut your ugly mouth.