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  1. #1
    Registered User Misc420Doctor's Avatar
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    How to grow arms?

    Srs

    I can rep 225 on the barbell (not 1RM), dumbell bench is with 90s, I do rows with 110, 120s, I can do 17 pullups (cutting atm so I expect this number to go up) and yet my arms are noodles at a measly 15 inches.

    What's the secret to big arms?

    I have no lack of strength in my arms as I hammer curls 40s and have maxed out the cable machine on the triceps press down.
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  2. #2
    Registered User MFarrar74's Avatar
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    heavy back and deadlift will make your arms grow. Add in an arms day as well, lots of reps and sets. hammer curl 40s? sounds like 15" is about right. keep lifting.
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    Registered User randombrah102's Avatar
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    volume
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    Poverty Thierry Henry MetroBrah's Avatar
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    Originally Posted by randombrah102 View Post
    volume
    this plus genetics
    Bench - 215
    Squat - 350
    Row - 250

    Amazon crew
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    ))))))))))))))))))))))))) 2am's Avatar
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    Like I said...You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.
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    Registered User leoric1997's Avatar
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    8hr arm workout ofc
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    Super Saiyan Brah IPlayRugby's Avatar
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    No Arms Crew
    Hehe
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    phaggot here FingerNailsBrah's Avatar
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    Originally Posted by MetroBrah View Post
    genetics
    /thread
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    Broscience Engineer Merc009's Avatar
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    Originally Posted by Misc420Doctor View Post
    Srs

    I can rep 225 on the barbell (not 1RM), dumbell bench is with 90s, I do rows with 110, 120s, I can do 17 pullups (cutting atm so I expect this number to go up) and yet my arms are noodles at a measly 15 inches.

    What's the secret to big arms?

    I have no lack of strength in my arms as I hammer curls 40s and have maxed out the cable machine on the triceps press down.


    Lol @ all these stats

    It doesn’t matter how much you lift, its all about mind muscle connection and doing the exercises properly. I got 18 inch arms and never even curl above 25 lbs.

    This is bodybuilding not weightlifting.
    -Some people say good things come to those who wait, truth is, good things come to those who work..... who work later.....who work harder...... who are willing to go further than anyone else to get them. If you're waiting for good things to come to you, you'll be waiting for a pretty long time.

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  10. #10
    Registered User Misc420Doctor's Avatar
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    Originally Posted by Merc009 View Post
    Lol @ all these stats

    It doesn’t matter how much you lift, its all about mind muscle connection and doing the exercises properly. I got 18 inch arms and never even curl above 25 lbs.

    This is bodybuilding not weightlifting.
    Congratulations brah but I'm more interested in how you trained to get 18 inch arms not interested in psycho babble about something as simple as a "mind muscle connection" when the actual cause of growth in muscle is microtears, no matter how they are achieved.
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  11. #11
    D3ricegr8jsj WiseOldApe's Avatar
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    Genetics.

    They are my weak point, and I've been smashing them for 10 years to get theme up to par - also get lean, so proportion wise they look OK.

    That or just cell tech.
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  12. #12
    Registered User JayGrand's Avatar
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    Originally Posted by Misc420Doctor View Post
    Congratulations brah but I'm more interested in how you trained to get 18 inch arms not interested in psycho babble about something as simple as a "mind muscle connection" when the actual cause of growth in muscle is microtears, no matter how they are achieved.
    If you havnt personally felt the mind muscle connection and how much it impacts your workouts, your just lifting weights, not building anything.

    The only reason to add weight is that you have completely adapted to the current weight and can’t experience tension.
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  13. #13
    Registered User homers54321's Avatar
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    Originally Posted by Misc420Doctor View Post
    Congratulations brah but I'm more interested in how you trained to get 18 inch arms not interested in psycho babble about something as simple as a "mind muscle connection" when the actual cause of growth in muscle is microtears, no matter how they are achieved.
    there you have it. go slow on the way down.
    but, it's mainly genetics lol
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  14. #14
    Banned bfdehewdbyywhn's Avatar
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    18 inch crew. it’s mostly volume

    I had 15s before I started lifting though
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    Registered User Misc420Doctor's Avatar
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    Originally Posted by Ifihit View Post
    You're still weak though (srs) (no disrespect)

    Once you're benching 3 plates for reps and dB shoulder 10olbs for reps then we'll talk
    Reds gon red

    I'm not interested in getting yoked, honestly after my cut I think I'm only going to be interested in bringing up my arms anyways srs
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  16. #16
    Registered Retard AdvancedDreamer's Avatar
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    Heavy Rows plus bicep work.
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  17. #17
    Registered User Fitnessguy24's Avatar
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    Heavy bench presses and close grip bench presses. Your muscles grow with overload. And since triceps are 2/3 of your arms its best to focus on them. Heavy barbell bicep curls are great and Schwarzenegger swore by them.but ive heard that your legs need to grow before your biceps see a difference. The testosterone released during legs will help build muscle on your arms. My armd were biggest when i was squatting 425 for reps
    540 pound deadlift

    100 pound DB shoulder pressesx10-http://www.youtube.com/watch?v=N3-KC7zXaGE
    225x28 barbell bench-http://www.youtube.com/watch?v=no_O1vzkofs
    405x10 deadlift
    405 bench press




    225x31 on bench
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  18. #18
    Got That Sack freshnevafrozen's Avatar
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    How much volume are you brahs suggesting? I do maybe 4 sets of biceps a week and just let the other workouts build my arms. How much sets will equate to maximum growth when your arms already get a good workout through other body part exercises (Bench, rows etc)?
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  19. #19
    Registered User Fitnessguy24's Avatar
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    how are you guys going to say volume? The bicep is a small muscle..smaller than any other muscle on the body. Lmao at guys doing 20 sets for biceps.
    540 pound deadlift

    100 pound DB shoulder pressesx10-http://www.youtube.com/watch?v=N3-KC7zXaGE
    225x28 barbell bench-http://www.youtube.com/watch?v=no_O1vzkofs
    405x10 deadlift
    405 bench press




    225x31 on bench
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  20. #20
    Registered User Misc420Doctor's Avatar
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    Originally Posted by Fitnessguy24 View Post
    Heavy bench presses and close grip bench presses. Your muscles grow with overload. And since triceps are 2/3 of your arms its best to focus on them. Heavy barbell bicep curls are great and Schwarzenegger swore by them.but ive heard that your legs need to grow before your biceps see a difference. The testosterone released during legs will help build muscle on your arms. My armd were biggest when i was squatting 425 for reps
    I wasn't able to hit legs for a couple years cause of a herniated disk. I rep 10 plates on legs press and I'm still afraid of squatting. You're probably right I need to grow my legs more.

    Originally Posted by Ifihit View Post
    So you wanna get bigger but don't wanna get stronger? Lol okay. Stay small phaggot

    Progressive overload not even once. Lol at being a bro curl phaggot
    Only interested in growing my arms and legs at this point, don't want to enter gymrat territory of muscles.
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  21. #21
    Rampaging ShakeBrah's Avatar
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    Originally Posted by freshnevafrozen View Post
    How much volume are you brahs suggesting? I do maybe 4 sets of biceps a week and just let the other workouts build my arms. How much sets will equate to maximum growth when your arms already get a good workout through other body part exercises (Bench, rows etc)?
    How big are your sets? Increase reps or time under tension. Try out some negatives.
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    Registered User ocelo7's Avatar
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    arms 3 days a week, They recover fast
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  23. #23
    Delete social media SwagMorris's Avatar
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    What’s your height and weight? Are they disproportionately small compared to the rest of your physique? Arms always seemed to grow and shrink as BW changed for me.

    Prioritize arms twice a week. Maybe even 3. A lot of volume. Try out different techniques. Cheating. Strict. High rep. Low rep. Drop sets. Large variety of exercises.

    I hate training arms. I dropped direct arm training for about 6 months earlier this year to see if I could get away with it. They slowly atrophied, even though my bench max was at an all-time high and I was setting PRs at chin-ups at the BW I was at. Started training arms again. One exercise bicep and triceps each week. Took 3 weeks to gain the lost size back (srs)

    Oh, and genetics.
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  24. #24
    Registered Retard AdvancedDreamer's Avatar
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    Originally Posted by Fitnessguy24 View Post
    Heavy bench presses and close grip bench presses. Your muscles grow with overload. And since triceps are 2/3 of your arms its best to focus on them. Heavy barbell bicep curls are great and Schwarzenegger swore by them.but ive heard that your legs need to grow before your biceps see a difference. The testosterone released during legs will help build muscle on your arms. My armd were biggest when i was squatting 425 for reps
    Overhead pressing builds thick triceps too.
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    Registered User Misc420Doctor's Avatar
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    Originally Posted by SwagMorris View Post
    What’s your height and weight? Are they disproportionately small compared to the rest of your physique? Arms always seemed to grow and shrink as BW changed for me.

    Prioritize arms twice a week. Maybe even 3. A lot of volume. Try out different techniques. Cheating. Strict. High rep. Low rep. Drop sets. Large variety of exercises.

    Oh, and genetics.
    I've been doing arms twice a week for a month and a half now, gym is currently closed but as a natty I'll probably have to stick to it for over half a year before seeing any results.

    I'm 6'1, 191lbs cutting to 185-180.
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    Originally Posted by Merc009 View Post
    Lol @ all these stats

    It doesn’t matter how much you lift, its all about mind muscle connection and doing the exercises properly. I got 18 inch arms and never even curl above 25 lbs.

    This is bodybuilding not weightlifting.
    This .

    lol @ thinking like a powerlifter

    Here are some tips:

    - Training arms more frequently and prioritise them (so make arms the first movement in your training day, not the last thing).

    - Mind muscle connection, focus on that. Do lots of cable work, use full range of motion

    - In your back day, do chinups (or assisted chinups).

    - on your chest day, include close grip bench press

    - Aim to do a 10 to 20 sets of direct biceps work & 10-20 sets direct triceps work PER WEEK.

    Profit.
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    good lord the stupidity in this thread

    "grow arms by doing lifts that are not direct arm lifts"

    Maybe you should try doing some actual bicep and tricep exercises like cable curls, straight bar press downs, weighted dips, hammer curls, incline curls, preacher curl, crazy concept.

    Also you arent going to grow anything if you are not in a calorie surplus and eating enough protein and getting enough sleep.

    EDIT:
    poster above me is right though

    idk about 20 sets a week i would say more like 10-15 but otherwise its right. Also progressive overload, period.
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    Originally Posted by Misc420Doctor View Post
    I've been doing arms twice a week for a month and a half now, gym is currently closed but as a natty I'll probably have to stick to it for over half a year before seeing any results.

    I'm 6'1, 191lbs cutting to 185-180.
    Don’t cut if you want a muscle group to get bigger.

    I’ve been lifting since ‘98. It’s a journey. A few months is nothing.
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  30. #30
    lol @ nocoincels eatmycrackers's Avatar
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    17" arms at 200lbs 6'1

    For a couple years I wanted bigger arms so I focused on triceps, everyone wants mountain sized biceps but your tris are a much larger muscle group so easier to build

    Just hit heavy 2x/week srs
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