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  1. #1
    Registered User AndrewGhg's Avatar
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    Arms growth tips and tricks please !

    Hello guys ! I've been lifting for a while and it seems that arms are not my strong trait .I am 1.78 cm (5 10) at around 14 % bf and my arms are 40.5 cm cold .
    Any tips and tricks to increase them few more cm please !
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  2. #2
    Registered User EiFit91's Avatar
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    Originally Posted by AndrewGhg View Post
    Hello guys ! I've been lifting for a while and it seems that arms are not my strong trait .I am 1.78 cm (5 10) at around 14 % bf and my arms are 40.5 cm cold .
    Any tips and tricks to increase them few more cm please !
    That’s actually a very good arm size if you are that lean (and natty).

    What are you currently doing for arms?
    The first principle is that you must not fool yourself—and you are the easiest person to fool.

    - Richard Feynman
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  3. #3
    Registered User AndrewGhg's Avatar
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    Originally Posted by EiFit91 View Post
    That’s actually a very good arm size if you are that lean (and natty).

    What are you currently doing for arms?
    Ah yes ,I am natty ,but I feel that I can get a little bit more .
    For biceps:biceps curls ,superset(biceps pullups and seated Hammer curls ) , and some cable bicep curls using knee for isolation +another exercise if it s the case
    Triceps: dips ,dumbell skull crusher,overhead dumbell press and rope pushdown +another exercise if it s the case
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  4. #4
    Registered User paulinkansas's Avatar
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    I took a 3 month deload (July - Sept). Did a light full body workout once every 7-10 days for 3 months. Lost 1/2" on my cold arms. Went from 16.25" to 15.75". I've been working out regularly for the last 3 weeks and this morning I was 16.25" cold right out of bed. I'd been stuck at 16.25" for about a year. I'm going to see if this deload can help me get through this 16.25" plateau.
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  5. #5
    Registered User jaxqen's Avatar
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    Side 1:
    - myo-reps
    - dropsets
    - SST method (Patrick Tuor)
    - partial ROM
    - cluster sets
    - failure and then do negatives (partner may be needed)
    - blood flow restriction
    - ramping sets


    Side 2:
    - bench more
    - row more
    - eat more

    Whatever! I don't know... I don't have 40.5 cm arms... I guess. Man, I need a ruler!


    Edit: Also, I like this user and his comments

    Prioritization/Lagging body parts
    https://forum.bodybuilding.com/showt...4700971&page=1
    Last edited by jaxqen; 10-17-2021 at 09:11 AM.
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  6. #6
    Registered User EiFit91's Avatar
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    Originally Posted by AndrewGhg View Post
    Ah yes ,I am natty ,but I feel that I can get a little bit more .
    For biceps:biceps curls ,superset(biceps pullups and seated Hammer curls ) , and some cable bicep curls using knee for isolation +another exercise if it s the case
    Triceps: dips ,dumbell skull crusher,overhead dumbell press and rope pushdown +another exercise if it s the case
    My poverty biceps finally started growing when I added some straight arm work on gymnastic rings. Specifically pseudo-planche pushups on rings and L-sit holds. I apply progressive overload for the former by increasing the lean over time and lowering the rings, for the latter by working on turning the rings out to a supinated position. That may not work for you but worth a shot? It’s also a different stimulus for the biceps than all the curling motions.
    The first principle is that you must not fool yourself—and you are the easiest person to fool.

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  7. #7
    Registered User BeginnerGainz's Avatar
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    Triceps are 2/3 of the arm. So do something for the long head like kickbacks or extensions.

    Then do something to hammer the medial and lateral heads like rope pulldowns. Use a long rope or 2 short ropes for these.

    For the elbow flexors, train more than just the biceps. Do hammer curls for the brachialis (probably misspelled off the top of my head but whatever) and Zottman or reverse curls for the pronator teres.

    For the biceps themselves, preacher or spider curls for the short head, and incline or drag curls for the long head.

    You could turn this into an arm-focused upper if you wanted. Just kick it off with a triceps compound like dips or CGBP or JM presses.
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  8. #8
    Train hard play harder Tommy W.'s Avatar
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    Short intense biceps training every day you’re in the gym. Concentrate on triceps power moves twice a week.
    If you don't get what you want you didn't want it bad enough
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  9. #9
    Registered User TheShadowMan's Avatar
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    I have a unique approach. I never change the exercises(2 each muscle) but each month I instead switch from 3 sets each exercise(high volume) to 1 failure set each(low volume). As far as exercises(done in superset fashion), chins and zottmans for biceps, dips(always look for implements you can use a closer grip width on!) and french presses for triceps, farmers walks and wrist rolling(I count both directions as 1 rep but if you can only manage one, go for extension, because there's so few opportunities it's ever used in routines) for forearms. I have other supers for the other muscle groups, but for arms these seem to hit those areas the hardest. If you don't have anywhere to do dips, underhand close grip benchpresses hit the triceps pretty hard too. Quite a bit harder than regular close grip benches do.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  10. #10
    Registered User fishnbrah's Avatar
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    Try 100 rep feeders and rich pianas 8 hour arm workout
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  11. #11
    Registered User superman704's Avatar
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    My arms are 20'' and I'm natty (they were 17.5'' in my pic at 5'7'') I suggest heavy hammer curls for high reps, kickbacks and seated dumbell extensions for triceps
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