WEEK THIRTY-SIX :: What is the most complete workout for building huge arms?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What is the most complete workout for building huge arms?

For the week of: 06/06 - 06/11
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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The arm is one of the most visible body parts. This week’s question will focus on a complete arm workout that includes the wrist, forearm, biceps, and triceps.

What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

BONUS QUESTION: What Bodybuilder has the most complete package in the arm department?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!


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NEW RULE!!!!!
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* New Rule (beginning: May 29th, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures.

Thanks,
Bodybuilding.com

[JReich]

I've noticed that a lot of personal trainers like to have a 30 min work out session, and they don't let you rest in between sets. All they do is give you a good pump and burn calories so that you think your getting "bigger arms". Thats bull. Getting a good pump is important but theres more to it. Every serious weight lifter knows thatyou need to rest in between each sets.

Here is my great arm work out for getting big arms:

First train with a sweatshirt on (keeps the muscles and joints warm throught the whole workout), and rest inbetween each set

They say if you eat green tomatoes every day you will gain an inch to your arms, the problom is finding green tomatoes
Triceps/Biceps/Forearms Sets Reps

Seated cambered bar tricep extenions 3 8/6/4 Pyramid up
Seated dumbell tricep extensions 3 8/6/4 Pyramid up
Tricep Rope Pulldowns 3 To Failure Pyramid up

Standing Bar curls 3 8/6/4 Pyramid up
Preacher curls 3 6
Standing Alt. Dumbell curls 3 8/6/4 Pyramid up
Standing Alt. Hammer curls 3 6
Pull Ups 2 To Failure

Note* It's easy to over train forearms so train them once evey 2 weeks
Wrist curls 3 8
Reversed Wrist curls 3 8

[JC-orginalbdass]

here.

[Stonecoldtruth]

I shall throw my hat back in the ring this week, look forward to a Stonecold-special later this week!

[<Deadlifter>]

prepare for a "killer" article..

[Frankieg]

Arms, Arms, Arms, is essential for any complete bodybuilder. Building big arms are tough, but with my workout you'll have big arms in no time.

The muscles of a big arm:
1. Triceps- are absolutely the most important in building not big, but huge arms. The tricep makes up 60% of the entire arm. Which means that triceps have the biggest impact in how big your arms look. If your triceps are monsterous than you won't have completely huge arms.

Some excercises used to work this muscle:
a. Close-grip bench press- lay on a flat bench, and grip the bar with hands about 6 inches apart. Slowly bring the bar down to the chest and press the bar up just before arms lock out. The reason we don't want to lockout the arms is to keep the tension and pressure on the muscle being worked the whole time.
b. Skull-crushers- lay on a flat bench, and grip the bar at a medium- width grip. Keep arms extended for a moment, then bend at the elbows without moving the shoulder, biceps, or triceps. When the bar is about 2-3 inches from your head, extend the bar back to the beginning position. Again do not lock the arms out. Keep pressure on the muscle the whole time.
c. Overhead dumbell extension- sit on a chair or bench, extend your arms straight up in the air. Have your partner put a dumbell in both of your hands. Now bend only at the elbow, bring the dumbell behind your body. Extend the dumbell back up so your arm is almost, but not, extended.

2. Biceps- are the second most important part of your arms. Working out the biceps are tricky, because it is very easy to cheat and have another muscle take the strain and leave no stress for the biceps. If you are looking for the bulk (baseball) shape for your biceps then you must have a close grip when curling. But if you are looking for the peak in your biceps then a wide grip would be the answer.This, of coarse, depends on what your looking for.

Some excercises used to workout this muscle are:
a. Straight- bar curl- This is essential for huge arms, because this excercise allows your biceps to use the most weight possible. Cheating often occurs when performing this excercise. The correct form for this excercise is to hold a straight-bar barbell in hand at the grip that you most prefer, (wide-peak,close- bulk, medium-both) while up straight. Puff your chest out, so it almost looks like your filling your lungs with air. This ensures that no other muscle will help curl the weight up. Now bend at the elbow, thus curling the weight up. When the weight reaches your chest, pause to squeese the muscle. That is a correct curl. Perfect form is key to building the biceps. Again, gripping the bar with a wide grip will give your biceps the peek look. Gripping the bar at medium grip will give you both peek and bulk. Gripping the bar at close grip will ensure that bulk or baseball look. It is up to you to choose which grip will help meet your goal. An EZ-bar can also be used to help focus more on the biceps and eliminate cheating.

b. Hammer curls- this excercise works your lower biceps. Genetics, alot of the time, does not allow muscle of the bicep to be seen at the lower part of the bicep area. Thus, a peek look of the bicep. This excercise may help correct this problem, and give your biceps look alot larger and more meatier. Working the lower biceps is very important in creating huge arms. Grasp a dumbell in one hand and puff out your chest again. Ensuring no cheating will occur.
Point the dumbell Horizontaly, so your thumb is just below the top up the dumbell. Bend at the elbow, keeping the dumbell in the same position, and bring to the chest. Squeeze at the top for a moment, then bring the dumbell back to the starting position. This excercise may also help the development of the forearm. Another important aspect of huge arms that will be talked about later in this article.

c. Dumbell concentration curls- this particular excercise is a finishing or shaping excercise for the biceps. Sit on a bench or chair a dumbell in hand. Place the elbow of the arm holding the weight, on the inner part of the thigh. Bend at the elbow, and bring the weight up, close to the shoulder. This is a finishing move to a bicep workout.

3. Forearm- probaly the most overlooked part of huge arm. This muscle helps to add to the illusion that your biceps are much more meatier at the bottom of you biceps. Building huge forearm not only helps creates the illusion of huge arms, but has also been known help you grip tremedously.

Excercises to build the forearms:
a. Wrist curls- Light weight is preffered for particulary this excercise. This excercise can be used to work the bottom side of your forearm or it can be used to work the top of forearm. This depends on your hand position;if your palm is facing towards the ceiling, then the bottom side of your foremarm is being working. If your knuckles are facing towards the ceiling, then the top side of your forearm is being worked. It is again up to you to choose which is best for you personally. Place you forearm on a preacher curl bench. With only your wrist haning off the top of the preacher bench, place your hands so either your palms face the ceiling or your knuckles face the ceiling, this of coarse depends upon your goals. Bend at the wrist, bring the dumbell downward. Let the dumbell hand from the fingers, thus stretching the forearm, then slowly bring the dumbell up squeezing the forearm as this is done. Bring the dumbell back to the starting position.

b. Reverse barbell curls- This excercise may also help the development of the lower biceps along with the forearm. Stand, gripping a barbell with knuckles facing the ceiling. Bring the weight up to the chest with only bending the elbow. Squeeze you forearm just before barbell touches your chest.Then bring the barbell back to its starting position.

A complete workout for building huge arms is:
1. Straight-bar curl-3x3
2. Close-grip bench presses-3x3
3. Hammer curls- 3x3
4. Skull crushers-3x3
5. Reverse straight bar curls- 3x3

This workout ensures that the whole arm gets full with blood, and not one bodypart of the arm. The repition and set scheme of 3x3 allows for an increase in strength and muscle development. It is made to use heavy weight and perfect form. Perfect form is key for building not just huge arms, but any muscle group. Vary your excercise weekly, to ensure your arms do not get particulary used to or conditioned to a certain excercise. Shocking your muscle is key to making it grow. When a muscle is shocked, this means that the muscle shown to a type of strian.(Excercise) Remember to consult your doctor before starting any type of workout. Good luck on attaining your huge arms.

Answer to bonus question: Phil Heath has not only tremendous and huge arms. But they are equally proportioned unlike many bodybuilders out there today. It is an almost perfect complete package that is huge and proportioned.

[Auston Power 17]

First of all who ever said that you HAVE TO work every muscle group at least once a week, I say you train whenever you feel like it even if it means spreading your workouts over 9-10 days instead of 7 days. Now if you're trying to gain size on a particular muscle group, you should priotize them by traing them firts or alone in a workout.

My split:

day 1: quads, glutes, hams, lower back
day 2: calves, abs
day 3: Shoulers, chest
day 4: Off
day 5: Biceps,Forearms
day 6: Triceps, abs
day 7: calves
day 8: off
day 9: Back, traps
day 10: Off
day 11: repeat cycle


My arm workout:

Triceps:
Decl skull cruschers 3 x 6-10 reps (do close grip bech bench once you can't do any more extensions)
Weighted dips 3 x 10
Overhead rope ext. 3 x 10
rope pressdown 2 x 10-12

Biceps:
Ez-BB curl 4 x 6,8,8,10 reps
Preacher curl 3 x 8-10
seated Alt. DB Curl 2 x 8

Forearms:
Alt. DB hammer curls 3 x 8-10 reps
Reverse grip cable curl 2 x 10-12
BB wrist curl 5 x 15-20 (stripped sets)
Reverse grip cable wrist curl 3 x 15-20 (stripped sets)
Ulnar flexion 2 x 20 supersetted w/ Radial flexion 2 x 20

*Rest should be kept around 2 minutes between sets, go to failure on almost every set, do stripped sets, supersets, negatives, partials, just about anything to make your workouts that more intense, your imagination is the limit.

You may have notice that I go a little bit overboard with forearm training, that's because I just love training them, after all they're the most visible part of our body so trainning them will make your arms look a lot bigger. If you're not a big fan of forearm workouts, you can incorporate juste 3-4 sets of total forearms training 2-3 times and you'll be on your way to massive forearms.

good luck

[bigman50]

Look out for my article

[JC-orginalbdass]

What's the deal with everyone saying 'wait for my article this week'? Just freaking post your article when it's done. I assure you that by saying "wait for what I write', we are not all waiting with bated breath to see what masterpiece you create. We don't need to anticipate your work of genius, just post the thing and be done.

[TrettinR]

So you want massive arms? You want the kind of arms that wherever you go people take a second glance at your arms, even when you are wearing shirt? If you want the kind of arms that deserve respect, then read on.

When people think arms, they think biceps first. But, the most important part of the arm is the triceps being that it is approximately 2/3 of the upper arm. Without huge triceps your arms will look small. This is the reason i start my arm day workout with triceps. Also, i like to hit biceps second because many of my biceps work forearms so the transition from biceps to forearms make more sense. Also for this workout to work, Limit time between sets from 30-90 seconds, nothing over 90 seconds. Keep up the same intensity the whole workout and you will have an amazing workout

There are two tricep workouts that I like to rotate. They are both very similar but Its a very good mixup. Here's the first one

Tricep workout #1
First I start off with a move that isolates the Tris and an exercise I can put on alot of weight, Pushdowns. I start out with 4 sets of 10, adding more and more weight each time. I never sacrifice weight for form, but still go as heavy as I can. Next I move over to the bench and do close grip bench. I do another 4 sets of 10. The key to this exercise is NOT to lock out at the top. If you do NOT lockout you keep constant tension on the triceps. Again, go as heavy as you can with good form and add weight each set. Next find an EZ curl bar and put on as much weight as you can for skull crushers for 3 sets of 8. Remember to keep your elbows in, try not to let them go out. On your last set finish with 8-12 close grip benches with the weight. To finish of the workout I like to pump some blood into the triceps. I like to do One-arm reverse tricep pushdowns. 3 sets of 10-15 will really make your triceps feel at their fullest.

Tricep Workout #1
Pushdowns 4x10
Close grip bench 4x10
Skull Crushers 3x8
One-arm reverse grip Pushdowns 3x10

Tricep workout #2
The second workout is very similar. But instead i start out with Close Grip and instead of 3x10 I go 4 sets of 5-4-3-2+ going as heavy as I can on each set. Also, after the last set i like to do a drop set and really put my triceps in a world of hurt. After Close grip i move over to the dip bar and strap some weight around my waist and do 4 sets of 10 on there. On the dips, make sure your arm is going to at least parallel and when you go up, do NOT lockout, make sure to keep the tension on the triceps. On the last set, superset from the weight to just your body weight. Next Move over to the pushdowns and do 4 sets of 10 for pushdown, go as heavy as you can with good form. Also do another dropset after your last set, really make it hurt. Workout #2 isn't as much volume as #1, but if you do it right, it will hurt twice as much

Tricep Workout #2
Close Grip Bench 5-4-3-2+ (with dropset)
Weighted Dips 4x10 (with dropset)
Pushdowns 4x10 (with dropset)

And now that the triceps are completely shot, we move onto biceps. I have many biceps workouts I love to do, But here I'll list my favorite one along with a few variations. First and foremore i like to start off with a good mass builder, Barbell curls. I like to pyramid this workout and do 4 sets with reps of 12-10-8-6. For the first three sets keep perfect form. On the last set if you have to cheat, cheat. But still keep your elbows back. One of Arnolds favorite techniques was cheat reps because it overloads the bicep. Reminder: ONLY CHEAT ON THE LAST SET. Next we move on to a superset. The Superset starts off with dumbell curls on the preacher curl for 6-8 reps. Drop the dumbells and go right into Preacher bar curls with strict form for 6-8 reps. After you finish those set the weight down and stand up, grab a bar and do reverse grips curls (also a great exercise for forearms) for 6-8 reps. This is one set. Do 2-3 sets depending on how you are feeling at this point. Next we go over to the incline bench and grab three sets of dumbells 5-10 lbs apart from eachother for a drop set. Start with the heavy weight and do as many curls as you can, once you can't do any more do as many half reps as you can with the weight. When you are down grab the next lightest and pump out as many full curls as you can. After that grab the next weight and alternate from a full curl, to a half curl every other rep. For all of these make sure your biceps are lifting the weight, Do NOT swing. This is a very good way to end the workout. Sometimes instead of the Incline bench curl I like to take a resistance tube, wrap it around a bench or something stationary, grab light weights and while holding the weight and the tube do as many curls as i can. After i can't do anymore i drop the weights and finish up just curling the resistance tube. This is a great way to pump your biceps full of blood.

Bicep workout
Barbell curl 4x 12-10-8-6
-Superset 2-3x6-8
-Dumbell curl on the preacher curl
-Preacher bar curl
-Reverse cur
Incline Bench Drop Set to failure
or
Bands and Dumbell Curl to failure

By this point my arms are very fried and still have yet to do forearms. I have a fairly light forearm workout compared to the rest of my workout. This is because my forearms get a lot of work from the other exercises i do. I like to do 2-3 supersets. First i start off with doing wrist curls off the end of a bench. choose enough weight where you can only do 10-15 reps. Next, Put the weight on the floor, sit on the end of the bench and grab the weight and do as many wrist curls as you can, trying to bring the weight up to your legs. after you can't do anymore grab a lighter weight and do reverse wrist curls for as many reps as you can, grab a weight where you can manage 10-15. After those, grab your original weight, But wrap a towel around the bar and grab the weight around the towel and same as the second lift, sit at the end of the bench. But instead of curling the weight, just hold onto the weight as long as you can. It will start to burn but just hold on.

Forearm workout: Superset 2-3 sets
End of bench wrist curls to failure
Underneath Wrist curls to failure
Reverse Wrist curls to failure
Towel Hold to failure

This workout Is intense but should not last any longer then an hour. After you are done destroying your arms, take a hot shower, go home and take a high quality protien shake, and get some rest so you can grow. This workout will help you get huge gains, good luck

[Stonecoldtruth]

What's the deal with everyone saying 'wait for my article this week'? Just freaking post your article when it's done. I assure you that by saying "wait for what I write', we are not all waiting with bated breath to see what masterpiece you create. We don't need to anticipate your work of genius, just post the thing and be done.

Oh you so know you are waiting for my article! I didn't mean mine in that way, that was just my friendly way of letting you know I was back from my writing break, I know you missed me

[Big Boi 1906]

So when you say light, what kinda intensity are we talking about?

[Akashk_619]

There’s nothing as impressive as a big set of guns sticking out of your shirtsleeves – guns that are so huge that it looks like they’re about to explode. When you think about it, nothing says big and powerful as much as a big set of arms.

I actually bet that most of you started working out in order to attain those massive arms that girls always seem to get impressed by. However, you’re probably not pleased with what you have.
I guarantee you that after following this workout, your arms will have no choice but be blasted into new growth. And when you finally get your new girlfriend’s name tattooed on your arm, well, you’ll be able to use bigger letters.

The first stop in this journey is going to be the biceps. Before you venture out in this programme, I must warn you that this is going to be very painful, but it will, without doubt, give you the sudden spurt of arm growth that you have been looking for.

First of all, start by doing a quick stretch and a warm-up for your biceps. Perform 3 sets of barbell curls of 15 reps each (this is a warm-up and therefore SHOULD NOT be taken to failure). Use a weight that’s quite light and allows you to perform 15 reps easily. This will get blood flowing into that area and get you prepared for the grueling task ahead.

Now that you’re done with the warm-up, lets cut the talk and get down to it.

Below I have listed all the exercises that you are going to perform and in the order that you should perform them. Use as heavy poundage as you can, but do not sacrifice proper form for weights. Make sure you go through the full range of motion and control the weight on the ascend and on the descend.

Please note that this is a full routine for the advanced lifter. If you are a beginner, then performing the full routine can lead to over-training. Therefore, only perform the first four sets only (e.g. for the biceps, perform the chin-ups, then the standing barbell curls, followed by the chin-ups again and then finish off your biceps routine with the alternating kung-fu curls as listed below). If you insist on performing the whole routine, then use light weights and take longer breaks between sets.

(N.B. consider yourself a beginner if you are new to lifting or returning to it after a long lay-off)

The Arm-Blast Routine:

1)Chin-ups
Reps: 15 (the 15th one should be a struggle)

Take a 30-40 second rest and then immediately start performing barbell curls.

2) Standing Barbell Curls
Reps: 15
Special Technique: SLIGHTLY cheated, but do not go crazy.

Take a 90-120 second rest and take in some water to hydrate yourself.

3)Chin-ups
Reps: 10 (increase the weight if necessary – the 10th rep should be a struggle to finish)

Take a 30-40 second rest and then immediately start grab a pair of dumbbells and start performing kung-fu curls.

4)Alternating Kung-fu curls (also known as Dumbell Bicep Curl)
Reps: 10

The good thing about these is that they kill two birds with one stone. Not only do they work the biceps, but also the forearms, which are another very important muscle group.

5)Chin-ups
Reps: 1
Special Technique: Slow, Timed

(here, you will need a stop-watch and someone keeping track of the time).

Start off with your hands on shoulder-width apart of the bar (palms facing you) and completely straight and still. The time-keeper will give you a signal and start recording the time. Very slowly begin to pull yourself up. Inch your way up as slowly as you can, all the while keeping your body as still as you can and placing all the stress on your biceps. Take as long as you possibly can on the ascend. Then take as long as you can on the descend, resisting on the way down. By this time, your arms will be burning, and your mind will be screaming for you to give-up – but keep on going! (Aim for 30seconds up and 30seconds down. If you achieve this target, then aim for a higher target).

As soon as you’ve finished performing the timed chin-ups, take a small break 30-40 seconds long and then start performing one set of seated preacher curls.

6)Standing Barbell Curls.
Reps: 10
Special Technique: Cluster


For those of you that don’t know, cluster is a very hard, yet effective, training technique. Grab the barbell curl and add 70 - 80% of your 1 rep max weight onto the bar.

Perform 1 rep (strict form) with that weight and put the bar down. Take a 10second rest and straight away pick up the bar and perform another rep. Rest again for 10seconds before performing your third rep. Do this for the desired number of reps.

*

Next come the triceps. Triceps make up almost 2/3 of the mass on your arms – therefore, building a good set of triceps is key to immense guns. You will do something very similar to what you just did to your triceps. However, instead of performing chin-ups, you will now perform dips. (I told you it was going to be painful!)


1)Dips
Reps: 15
30-40 second rest

Dips are a great exercise for adding mass to the triceps. They’re, at the same time, great for building up the chest.

2)Close-grip decline bench-press
Reps: 8-10 reps
Take a 90-120 second rest


3)Dips
Reps: 10
30-40 second rest

4)Decline skull-crusher
Reps: 6-8
90-120 second rest

5)Dips
Reps: 1
Special Technique: Slow, timed
30-40 second rest

Here, you are going to do exactly the same as you did with the chin-up. Take as long as you possibly can to perform the dip. Set a reasonable aim for yourself (e.g. 60seconds to perform the whole dip)



6)Overhead Tricep Extension:
Reps: 8
Special Technique: Cluster

Finally, we come to training the wrists and the forearms. These have already been indirectly trained when doing the biceps and triceps, but it’s important that we target them by themselves as well if you really want monster forearms. The wrist and the forearms are probably the most important when it comes to arm-wrestling. Therefore, if you’re looking to make some extra cash at the pub or in school, or just wanting to embarrass some guys by beating them at arm-wrestling, then its important we train them. However, keep in mind that the fore-arms are a small muscle group and can be easily over-trained, therefore, its important that we do not over-do it when we train them.

Forearms and Wrists:

1) Reverse barbell curls – 3sets of 8 reps each
2) Barbell wrist curls – 3 sets of 15 reps each

These exercises will be enough to beef up those forearms and strengthen those wrists.


I personally like to train my whole arm in one session, but it is possible to split up some of these muscles and incorporate with other body parts. E.g. it is possible to train biceps and back on one day, and then triceps and chest on the other.
The reason that I prefer to train my arms in one session is that that it allows me to give my full attention to the arms.

By training the whole arm in one session, I can superset the different muscle groups. E.g. I can perform one set of chin-ups, immediately followed by a set of dips. You can, if you want, super-set this programme (e.g. one set of biceps followed by one set of triceps) and this, to some people, may be very beneficial. If you want, you can also do biceps on one day, and then triceps on the other. However, the most important thing is to keep variety in your workout – keep the body guessing what you’re going to do next. And as well as that, by constantly changing your routine, you keep the workout interesting for you.

I feel that Markus Ruhl has the most complete package in the arm department. He is the owner of some pretty freaky guns – not only does he have huge triceps, but a perfect ‘baseball’ bicep. On top of that, he has massive forearms that make you think he’s been wrestling with gorillas. This IFBB Pro bodybuilder is definitely one to watch out for.

[Squats]

Workout of the Week 36: Workout for Building Huge Arms

The Theory

When someone is looking to build huge arms, they always look to a workout with the most complex components that it would take a person with a PhD to understand. A lot of people like to over complicate concepts when it comes to working out, but one of the best methods to add muscle mass is to keep workouts short and simple. There is one thing you need to understand before we jump into the rest of this article. To gain an inch on your arms, it takes 10-15 pounds of muscle mass. So would an arm workout be the best thing to make the arms grow? In theory it doesn’t take a complex arm workout, but a total mass gaining program to build huge arms. So you can keep your arm workout very simple and plain with an overall mass gaining workout to build huge arms.

When it comes to the forearms, I believe in simple grip work. Now as told by a member on this board that you can only make your forearms grow to a certain genetic potential. I don’t believe in this observation because of all that I have seen from hardcore grip builders, is that they all have huge forearms. But, your wrist size is genetic based on your frame. For example if you have a bigger frame your wrists would be in the six plus inches.

The Workout

One of my favorite mass building routines would be the squats and milk program which has a heavy emphasize on 20-rep squats three times a week with a few simple compound exercises to build muscle on your arms and the rest of your body.

This workout will be a variation of the 20-rep squat workout with an added arm workout in the mix. Based on a AM/PM workout schedule. With this workout, the frequency will be high and the sets will be cut short of failure to allow enough recovery to work your arms three times a week in a full-body workout. It will also have two workouts for grip work to beef up the forearms.

Monday
AM
General mobility workout to get blood moving
Optional sled dragging for 5-10 minutes light
Full squats 2-3 warm-ups, move to a weight you can do 10 reps to failure, take rest breaks and keep popping off reps till you get to 20 reps.
Barbell pull-over 1 easy set of 20 reps (not to failure, right after 20-rep squats)
Barbell curls supersetted with barbell triceps extension 3-4 sets of 8-12 reps (using 10-14 rep maximum, 2-3 minutes rest between sets).
Dynamic stretches, 5-10 minutes after main exercises

PM

General mobility workout to get blood moving
A set of chin-ups for as many as you can
Rest a minute
A set of parallel bar dips as many as you can
Rest a minute
A set of decline bench sit-ups as many as you can

Repeat this 2-3 times.

Captain of Crush or Heavy Grip grippers 1-2 set warm-up, 2 sets of max reps with a tougher gripper.
Plate pinch 3 sets of 15-30 seconds (pinch two plate with flat sides facing outward)

Do this on Monday and Friday.

Wednesday and Friday would be the same as Monday. You can change the workout days to fit your schedule, but make sure you get a full rest day between each workout.

On off days, you can do light intensity cardio on the treadmill with a moderate incline or some sled dragging for 10 minutes.

Make sure to get at least eight hours of rest at night everyday for increased recovery.

With this program you can expect to put on 20-30 pounds of muscle mass and 1.5-3 inches onto your arms in a few weeks. Of course these results are to be expected with enough rest and proper nourishment.

And for nutrition, try and eat healthy foods in large quantities. Get six meals a day with moderate protein, carbohydrates, and healthy fats. Consuming 18-19 calories per pound of bodyweight each day. 1.5 grams of protein per pound of bodyweight, 3-4 grams of carbohydrates per lb. of bodyweight, and 0.5-0.8 grams of healthy fat per pound of bodyweight.

[nextteenamateur]

Here you go:

PS: Cut the original question out of the top of the page, I left it in by accident.

[juggernaut=-=]

Ok, im not going to go through the stuff about what workout does what and all that stuff we all already know, thats just boring reading. Im just going to give you my workout and if it doesent make your arms scream in pain then you cant be human, lol.
Note: These are not supersets, they are alternating sets, rest 45-60 seconds between each set and massage, squeeze, and stretch your arms to help push blood through. Dont rep out too fast, with higher intensity, volume lowers, (total number of reps) and the last sets in your workout will suffer too. There are no "light weight finishing exercises" in this workout. Also, its all free weights, no cables or machines, those are for people with injuries or for shaping muscles, not for getting big. Make sure you concentrate on the muscle your working and squeeze it to get as much blood into it as possible, no cheating, controlled, quality movement will give you a better pump.

warm up: close grip bench presses 2x15
+ standing barbell curls 2x15 (barbell curls done with a stright
bar, not ez curl, stright bar
activates more muscle fibers)

working sets:1- close grip bench presses 3 sets 10/8/6 (keep elbows out)
+ standing barbell curls 3 sets 12/10/8

2- close grip bench presses 3 sets 12/10/8 (keep elbows in
tight to body)
+ dumbell hammer curls 3 sets 12/10/8

3- seated chambered bar triciep extentions 3 sets 15/12/10
(keep elbows in
tight to head)
+ incline dumbell curls 3 sets 12/10/8

4- lying chambered bar triciep extentions 3 sets 12/10/8
(keep elbows in
tight to head)
+ chambered bar preacher curls 3 sets 12/10/8

5- sitting dumbell triciep extentions 3 sets to failure
(use non-working
hand to do a few
forced reps)
+dumbell concentration curls 3 sets to failure
(use non-working
hand to do a few
forced reps)

6- barbell wrist curls 3 sets 15/15/15
+ barbell reverse wrist curls 3 sets 15/15/15 (should be plenty
as your forearms
should already be
tired out)

there it is, give it a try.
bonus question: hes not well proportioned, but his arms are awesome, Lee Priest!

[<Deadlifter>]

Simply the best...(Revised article)

[bitterplacebo]

One from me.

[RC26]

Good luck!

[The_Line]

I hope this has a shot against some of the other tremendous articles I read. Good luck to everyone

[colin2002]

Just in Time!

[ho_124]

Its not really super big it just has 2 pics

[Aussie LTD]

most complete arm workout:

[coolguy676767]

Of course any serious bodybuilder likes to build every facet of his body, all in proportion and symmetry without letting one bodypart fall behind. However the thing that is shown off or most noticable of your physique when your walking down the street is your arms. So if anything is going to fall behind in the mass department it shouldn't be your arms.

Big Defined Arms: Women love them, other men fear them

Walk into almost any gym at any time of the day and look over by the dumbells and easy bars and chances are you going to see more people doing biceps and curls than doing tricep exercises. These people as hard as they work may make gains, but not near the gains they would make if they did as many tricep exercises as they did biceps because of the pure fact that your tricep is such a large portion of your arm. It is what will add the most mass and inches onto the upper arm that really gives the powerful coveted look that most people yearn for.

Then there are the other people in the gym who spend equal time on biceps and triceps but don't pay any attention to their forearms. Who wants a huge upper arm, but a forearm that can't even hold onto the bar without straps. Not me and neither should you. You want a powerful and defined looking arm throughout so a workout on your forearms is essential.

So lets jump into a description of some of the most common exercises for each of the components of the arm.

(All of these exercises unless otherwise noted have a full description and pictures at http://www.bodybuilding.com/fun/exercises.htm so that way I can save time of trying to explain each exercise.

Triceps-

Decline EZ Bar Tricep Extension (Skullcrushers)-

Not only is this a great exercise for the triceps it has a great nickname as well. It is done with an EZ bar and in this case is on a decline bench but could also be done on a flat bench as well. Your place your hands one the close grip section of the EZ bar and on the bench your starting position should be fully extended above your head, then to begin the rep, lower the weight over your head while keeping your bicep, tricep and elbow in place. The only axis of rotation should be at the elbow to lower arm. The bar should come to about an inch from your head right around your hair line and then be extended back to the starting position


Dumbell Tricep Extension (referred to as Decline Dumbell Tricep Extension on the bodybuilding exercise page)-

This is the second best exercise for Triceps and is done by making the shape of a diamond with both your thumbs and index fingers with palms facing outward. The place your hands beind your head so that your palms are facing the sky. Have a spotter hand you a dumbell so that your palms are holding just one side of the dumbell, and the bar of the dumbell is through the center of the diamond. Then keeping your bicep, tricep and elbow in place extend your arms so that your arms lock out and then lower the weight back down in a controlled motion.

Pushdowns-

Many people use this exercise and although its not as good as the other two I already mentioned it still is effective for focusing on the tricep. I prefer to do this with a rope as I think it helps to make sure your controlled and develop your stabilization. Start with your arms at your side, and bent at the elbows where your hands are at a position higher than your elbow. Extend down only moving form the elbow down until your arms are just short of being locked out and then return to starting position.


Now on to Biceps

Alternating Rotating Hammer Curls-

These are done just like Hammer Curls except as you curl the bar you are going to rotate your palms from facing each other to instead facing upward, so at the top it looks like a regular curl and at the bottom looks like a hammer curl.

Preacher Curl-

This will help develop your bicep into a larger peak more-so than the other bicep exercises and does the best job of isolating the bicep as well. Its done on a preacher curl bench obviously, and your arms begin on the bench in front of you and the weight is curled towards you while you keep the upper arm in contact with the bench.

Cocentration Curls-

This is done one arm at a time where the arm your focusing on is in between your legs that are spread apart, and you put your elbow on the inside of your leg. These are much harder and normally require a lot less weight than other bicep exercises.

Free-motion Cross Body alternating Rotating Hammer Curls-

Although the name sounds very complicated this is a very simple exercise. I like finishing my workout with a Cable machine doing Cross Body Hammer Curls. It provides free range of motion and not matter in what direction your move the resistance stays constant in an opposite direction. You do these by
starting arms at your side and do it just just like rotating hammer curls except on the way up will your arm across your body so that your active arm reaches towards your opposite shoulder. Then repeat with the other arm.


Fore-arm Exercises-

Palms down Dumbell Curl over a bench-

Put your arms over a bench with a dumbell in each and palms down. The while keeping your whole arm in place only move at your wrise at your try to roll your hand up and back.

Palms Up Dumbell Curl over a bench-

Same as previous exercise but Palms up instead.

Plate Pinch-

This is a very diffucult exercise but one of my favorites. Grab at least 2 plates of any weight and put them together with smooth sides facing outwards. Pinch the weights in your hands and keep them from falling. This is very diffucult

Wrist exercises-

Wall Push

Stand facing a wall and put palms on the wall and put your hands as low as you can go and then push with your fingertips while leaning towards the wall, it increases wrist strength, flexibility, and Range of Motion.

Now for my actual workout-

Close Grip Bench- 4 sets of 8
Decline EZ Bar Tricep Extension (Skullcrushers)- 4 Sets of 8-12
Overhead Dumbell Tricep Extension- 3 sets of 10-12
Pushdowns- 3 sets of 8

Alternating Rotating Hammer Curls- 4 sets of 6
Preacher Curl- 3 sets of 8
Cocentration Curls- 3 sets per arm of 6-10
Free-motion Cross Body alternating Rotating Hammer Curls- 3 sets 10-12

Palms down Dumbell Curl over a bench- 3 sets of 12
Palms Up Dumbell Curl over a bench- 3 sets of 12
Plate Pinch- 5 sets till failure

Wall Push 5 sets of 30 seconds.

[coolguy676767]

oh for my weightlifter with the best arm package it has to be Arnold who revolutionized the workout, and has probably the best bicep peak ever.

[DomzyCuttin]

I've noticed that a lot of personal trainers like to have a 30 min work out session, and they don't let you rest in between sets. All they do is give you a good pump and burn calories so that you think your getting "bigger arms". Thats bull. Getting a good pump is important but theres more to it. Every serious weight lifter knows thatyou need to rest in between each sets.

Here is my great arm work out for getting big arms:

First train with a sweatshirt on (keeps the muscles and joints warm throught the whole workout), and rest inbetween each set

They say if you eat green tomatoes every day you will gain an inch to your arms, the problom is finding green tomatoes
Triceps/Biceps/Forearms Sets Reps

Seated cambered bar tricep extenions 3 8/6/4 Pyramid up
Seated dumbell tricep extensions 3 8/6/4 Pyramid up
Tricep Rope Pulldowns 3 To Failure Pyramid up

Standing Bar curls 3 8/6/4 Pyramid up
Preacher curls 3 6
Standing Alt. Dumbell curls 3 8/6/4 Pyramid up
Standing Alt. Hammer curls 3 6
Pull Ups 2 To Failure

Note* It's easy to over train forearms so train them once evey 2 weeks
Wrist curls 3 8
Reversed Wrist curls 3 8

I hope no body actually will follow this!

[cantbench]

Squats is the only person who knows what he talking about. Your ams will get bigger in relation to the rest of your body. No arm work out is going to give a 70kg pencil neck 18inch arms you need a complete body mass program.