Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: bodybuilder1234 on December 09, 2008, 03:32:00 PM
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my chest, back, shoulders are within satisfactory standards but my arms are not fantastic
My routine is as follows:
Monday: Biceps/ some back
Wednesday: Triceps/some shoulders/traps
THen ill do cardio 3 times a week, will this make my arms grow and reduce my bodyfat?
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to get bigger arms you need to get bigger.
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to get bigger arms you need to get bigger.
I dont want to get bigger, i just want bigger arms
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Train them more often.
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Train them more often.
training them twice a week would be overtraining?
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I dont want to get bigger, i just want bigger arms
and reduce fat too at the same time
maybe you can climb mount everest at the same time
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I dont want to get bigger, i just want bigger arms
As a rough guide one inch of extra arm size usually equates to about 10lb of bodyweight - got to get bigger dude.
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built the fvck out of them
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training them twice a week would be overtraining?
Nah, if you adjust the volume and intensity.
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Hit those bitches twice a day, ala bluto....
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this is ridiculous
I dont wanna put on 10lbs and eat 10 meals a day just to add an inch to my arms, i have other things to do.
I dont see why you cant train them, not worry about your diet, do abit of cardio and they will naturally grow. It seems to work for black people well enough.
Bulking should be abolished
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this is ridiculous
I dont wanna put on 10lbs and eat 10 meals a day just to add an inch to my arms, i have other things to do.
I dont see why you cant train them, not worry about your diet, do abit of cardio and they will naturally grow. It seems to work for black people well enough.
Bulking should be abolished
Maybe you should just quit.
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at least you got bigger arms than these people
14,6" bodybuilder1234
14" Man of Steel
12" Stella
12" dragonfist
12" basurablanco
12" Jason Pegg
11" _bruce_
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For real you should work arms by themselves so you will be stronger. After back and chest your arms are a lot weaker......hope this helps ;D
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You're right bulking is just a way of getting fat
you don't need to be in a caloric surplus to gain muscle
as for growing your arms try this
Tricep cable Pushdown, Bicep cable curls supersets
that means do a tricep pushdown then bicep curl then tricep push down with out breaks
8 sets of cable pushdowns, 8 sets of cable curls .................then rest for about 4 minutes and
do another 8 sets of each
do 10-15 reps
you'll gain
1 inch in 8 training sessions of this OR LESS depending on how you respond
let me know how you do
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For real you should work arms by themselves so you will be stronger. After back and chest your arms are a lot weaker......hope this helps ;D
well, thats not a problem because I train my biceps first then back.
So that way they will be fresh
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at least you got bigger arms than these people
14,6" bodybuilder1234
14" Man of Steel
12" Stella
12" dragonfist
12" basurablanco
12" Jason Pegg
11" _bruce_
HAHAHAHAHAHAHAHA
Jason Pegg 12 inch arms? ??? ;D
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this is ridiculous
I dont wanna put on 10lbs and eat 10 meals a day just to add an inch to my arms, i have other things to do.
I dont see why you cant train them, not worry about your diet, do abit of cardio and they will naturally grow. It seems to work for black people well enough.
Bulking should be abolished
Hey bro, you asked for advice, sorry if you dont like the answer but i gave ya the truth.
Good luck with the curls
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You're right bulking is just a way of getting fat
you don't need to be in a caloric surplus to gain muscle
as for growing your arms try this
Tricep cable Pushdown, Bicep cable curls supersets
that means do a tricep pushdown then bicep curl then tricep push down with out breaks
8 sets of cable pushdowns, 8 sets of cable curls .................then rest for about 4 minutes and
do another 8 sets of each
do 10-15 reps
you'll gain
1 inch in 8 training sessions of this OR LESS depending on how you respond
let me know how you do
1 Inch in 8 training sessions? oh brother! :D
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You're right bulking is just a way of getting fat
you don't need to be in a caloric surplus to gain muscle
as for growing your arms try this
Tricep cable Pushdown, Bicep cable curls supersets
that means do a tricep pushdown then bicep curl then tricep push down with out breaks
8 sets of cable pushdowns, 8 sets of cable curls .................then rest for about 4 minutes and
do another 8 sets of each
do 10-15 reps
you'll gain
1 inch in 8 training sessions of this OR LESS depending on how you respond
let me know how you do
i appreciate your input AXA, ill give it a go
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i appreciate your input AXA, ill give it a go
be ready for some skin splitting pumps
and after a while, bigger t shirts 8)
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Then your arms give out before your back gets any real work. I do Chest Monday Back Tuesday Shoulders Wednesday Biceps thursday Triceps Friday and Saturday Legs. You should work your bigger muscles at the beginning of the week so they have a lot of recovery time till next time you hit them. It works for me....maybe not everyone tho.
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Again with the "advices" shit.
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1 Inch in 8 training sessions? oh brother! :D
If you havent worked this out already , ignore him..
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You're right bulking is just a way of getting fat
you don't need to be in a caloric surplus to gain muscle
as for growing your arms try this
Tricep cable Pushdown, Bicep cable curls supersets
that means do a tricep pushdown then bicep curl then tricep push down with out breaks
8 sets of cable pushdowns, 8 sets of cable curls .................then rest for about 4 minutes and
do another 8 sets of each
do 10-15 reps
you'll gain
1 inch in 8 training sessions of this OR LESS depending on how you respond
let me know how you do
LOL. If you work your arms mostly with cables, you end up with arms that look like you mostly use cables. :-X
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LOL. If you work your arms mostly with cables, you end up with arms that look like you mostly use cables. :-X
why is that?
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What im really asking is if its possible to isolate a bodypart and make it grow without training everything else, as in my first post im satisfied on how my back looks and likewise with chest.
I realise training your legs/back/chest releases testosterone and other hormones to help your arms grow.
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Use muscletech....that shit is dope!! HA ha ;D
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LOL. If you work your arms mostly with cables, you end up with arms that look like you mostly use cables. :-X
LOL yup..For a start you need to add weight to gain inches.So legs,back and chest etc..you wont add weight pissing round doing curls..
Arms them self need direct heavy compounds,bb/db work dips presses etc etc..fuckin pissy isolation work wont do jack shit for size.
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What im really asking is if its possible to isolate a bodypart and make it grow without training every single other bodypart, as in my first post im satisfied on how my back looks and likewise with chest.
I realise training your legs releases testosterone and other hormones to help your arms grow.
it's bullshit
if that was the case then guys wouldn't have chicken legs and huge upper bodies
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it's bullshit
if that was the case then guys wouldn't have chicken legs and huge upper bodies
And you wonder why you look like shit ::)
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For triceps you should do close grip bench presses with an easy-curl bar. Good pump and you really cant fuck up with the hand positioning.
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And you wonder why you look like shit ::)
keyboard warrior who has never posted a pic starting his bullshit again ::)
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keyboard warrior who has never posted a pic starting his bullshit again ::)
Whats me posting a pic got to do with you looking like shit?You look like shit mate..you have poor genetics and your height only makes this worse.
To add size to your arms you need to add weight to the scale..10-15 pounds for an inch in most cases.
You wont add weight pissing round with high rep cable curls and pushdowns..
He needs to get stronger on deadlifts,rows,squats,presses etc etc
The meat needs to go on his legs and back..
Arms themselves need heavy bb and db work..with dips , close grip bench etc..
You giving advice is a joke..you look awful and look at the flimsy advice you try to give. ::)
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What im really asking is if its possible to isolate a bodypart and make it grow without training everything else, as in my first post im satisfied on how my back looks and likewise with chest.
I realise training your legs/back/chest releases testosterone and other hormones to help your arms grow.
Only probably for the first 6-12 months of training, but that's mostly just adaptation to a new stimulus. To continue to get your arms to grow, in isolation, would be an investment in diminishing returns. As mentioned by lots, if you want bigger arms, get bigger legs, get a bigger back and chest, shoulders and traps, etc. The body really does like to work, and will respond, as a whole. That means heavy work. Most people aren't willing to put in that kind of effort.
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Not true that heavy basic compounds or working the rest of the body's necessary, that's just one of those theories. I made gains on arms when i put the effort in on them, not by doing the heavy squats I also did later.
You've already gotten some good advice, now go try some of it and find out, instead of wasting time complaining about the suggestions. ;) Twice weekly frequency is what most top guys have used for decades, and for arms most of the work's not compounds. The idea though is to increase the weight, doesn't have to be componds nah. "Good" weight gain at the same time will help, probably even essential.
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Not true that heavy basic compounds or working the rest of the body's necessary, that's just one of those theories. I made gains on arms when i put the effort in on them, not by doing the heavy squats I also did later.
Yep, for the body adaptation is about survival, and not about balance.
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Yep, for the body adaptation is about survival, and not about balance.
Exactly, very simple but many seem confused. The body adapts only when forced to AKA going beyond status quo into failure some of the time. Compounds aren't necessary for that either, for arm work it's just exercises that are effective, often not compounds at all. Then just increasing the weight over a period of time, not about sticking to rules about trying to lift as much weight as possible with compounds.
For growth the body also needs a positive nitrogen balance, which is greatly assisted by good quality foods and some good weight gain.
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For growth the body also needs a positive nitrogen balance, which is greatly assisted by good quality foods and some good weight gain.
Another area..diet you need to eat..if you eat like a bird you willlook like a bird.
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There's no singular magic exercise. Pick six exercises and do 3 per workout (and the other 3 the next workout) if you want to him 'em hard, bis after back and tris after chest imo. Vary the rep scheme as well, heavy 4-6 for two weeks, moderate 10-12 for two weeks. Record your lifts and add weight each time, even if it's only 1 lb, or get an extra rep or two. If you consistently get no progress with adding weight or reps, look at your diet, sleep, and hydration. My training knowledge sucks compared to some guys here but that's what I'd try for lagging bodyparts.
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a lot of drummers have big arms.
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a lot of drummers have big arms.
like who?
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like who?
The guy from Def Leppard :D
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Whats me posting a pic got to do with you looking like shit?You look like shit mate..you have poor genetics and your height only makes this worse.
To add size to your arms you need to add weight to the scale..10-15 pounds for an inch in most cases.
You wont add weight pissing round with high rep cable curls and pushdowns..
He needs to get stronger on deadlifts,rows,squats,presses etc etc
The meat needs to go on his legs and back..
Arms themselves need heavy bb and db work..with dips , close grip bench etc..
You giving advice is a joke..you look awful and look at the flimsy advice you try to give. ::)
Quoted for accuracy. If you have shitty arm genetics, there's not much you can do. You'll just have to put on some size. 8 supersets followed by 8 supersets is serious overtraining. Cables aren't going to help you put on size. They're better for definition.
If you're only lifting a few times a week and doing three days of cardio, you're not going to get bigger arms or at best you will very slowly. You should do arms alone on one day. Additionally, if your biceps aren't drained after doing back, you can throw in a few sets after.
I think a five day split works well in general:
Chest, Back, Shoulders, Arms, Legs
Two rest days whenever. You can do some extra triceps work after chest if you need it.
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Cables aren't going to help you put on size. They're better for definition.
Another stereotype, that cables are for definition and "finishing". That one usually accompanies the other classic here, about "having to do heavy compounds".
Work up over time to heavy weight on any good exercise including cable non-compounds like curls and extensions and the arms will get about as big as they can be, everything else equal.
http://www.getbig.com/articles/biceps2.htm
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The guy from Def Leppard :D
big arm
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Another stereotype, that cables are for definition and "finishing". That one usually accompanies the other classic here, about "having to do heavy compounds".
Work up over time to heavy weight on any good exercise including cable non-compounds like curls and extensions and the arms will get about as big as they can be, everything else equal.
http://www.getbig.com/articles/biceps2.htm
Epic misinterpretation and word twisting...
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Epic misinterpretation and word twisting...
Brutal attempted back-peddle ;)
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Brutal attempted back-peddle ;)
Epic not knowing what you are talking about. ;)
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my chest, back, shoulders are within satisfactory standards but my arms are not fantastic
My routine is as follows:
Monday: Biceps/ some back
Wednesday: Triceps/some shoulders/traps
THen ill do cardio 3 times a week, will this make my arms grow and reduce my bodyfat?
train biceps and triceps 2 times a week until you re satisfied with their growth.
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All you need is barbell curls and preacher curl. 2 progressive warmups with 1 all out max intensity set works very well.
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to get bigger arms you need to get bigger.
qft
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Another stereotype, that cables are for definition and "finishing". That one usually accompanies the other classic here, about "having to do heavy compounds".
Work up over time to heavy weight on any good exercise including cable non-compounds like curls and extensions and the arms will get about as big as they can be, everything else equal.
http://www.getbig.com/articles/biceps2.htm
What does that mean in English? And throwing up a Ronnie link is not gonna help some average-responding Joe in Podunk City.
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All you need is barbell curls and preacher curl. 2 progressive warmups with 1 all out max intensity set works very well.
If you do heavy BB, you have to be careful with your form or one arm can start to get bigger than the other. A while ago, I realized this was happening to me so I do mainly DB. Still working on closing the gap. I always do my smaller arm first with one handed exercises.
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Find out what works and just do it
thus the thread...
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If you do heavy BB, you have to be careful with your form or one arm can start to get bigger than the other. A while ago, I realized this was happening to me so I do mainly DB. Still working on closing the gap. I always do my smaller arm first with one handed exercises.
lmfao. You've either got some sort of denervation causing atrophy of the biceps or brachialis, or a muscle tear. There's absolutely no reason that one arm should grow significantly more than the other. Both arms are seeing equal forces and travel equal distances. If you are swinging the weight so bad that one side is up in the air and the other is not then I think you know what's wrong ;)
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What does that mean in English? And throwing up a Ronnie link is not gonna help some average-responding Joe in Podunk City.
2 paragraphs is too complicated lol
It means get off your ass.
Hope this helps.
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it's all genetics.
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lmfao. You've either got some sort of denervation causing atrophy of the biceps or brachialis, or a muscle tear. There's absolutely no reason that one arm should grow significantly more than the other. Both arms are seeing equal forces and travel equal distances. If you are swinging the weight so bad that one side is up in the air and the other is not then I think you know what's wrong ;)
Both arms are only seeing equal force if you keep strict form.
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Both arms are only seeing equal force if you keep strict form.
Did you read the last sentence of my post? :-\
There's no reason not to be using good form. It's really not that hard. Use the right amount of weight and curl the bar up.
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Did you read mine?
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Skip all the hard work and just shoot up some synthol.
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squat.
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- Give your arms their own day of training and alternate the exercises between bicep and tricep to keep blood in the general area (ex. barbell curls > skull crushers > preacher curls > pushdowns > etc etc.)
- It might help to do 3 to 4 sets of tricep and bicep work on complementary muscle days (ex. pushdowns at the end of your chest or shoulder day, and concentration curls after back day). These sets should be about concentration and getting a pump, thus high volume.
- As a tip, try to do a couple of tricep exercises where the triceps are stretched (e.g. overhead extensions, lying pullover presses, etc). Triceps take up 2/3 of your upper arm's muscle mass, and if you're a hard gainer doing this will be an effective stimulus.
- Try starting your arm workouts with isolation exercises, and then do bigger compound movements. Its possible that you might need to improve your mind-muscle connection.
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my chest, back, shoulders are within satisfactory standards but my arms are not fantastic
My routine is as follows:
Monday: Biceps/ some back
Wednesday: Triceps/some shoulders/traps
THen ill do cardio 3 times a week, will this make my arms grow and reduce my bodyfat?
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dbol
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masturbate more
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All you need is barbell curls and preacher curl. 2 progressive warmups with 1 all out max intensity set works very well.
If there's no wasted sets, that is if all are taken to failure, not many are needed BUT to rely on only 1 set and effectively fatigue the muscle would require HIT IMO, meaning taking the set into negative failure using forced reps, cheats, etc. Some can do that, most would prefer to spread the pain out into 2-3 sets taken to positive failure, AKA to the point another full rep can't be done.
There's absolutely no reason that one arm should grow significantly more than the other. Both arms are seeing equal forces and travel equal distances. If you are swinging the weight so bad that on e side is up in the air and the other is not then I think you know what's wrong
Have to agree that if there's an imbalance it's better to use DBs, because with a BB the stronger arm can lift more of the load even when the bar appears balanced.
As far as strict vs. cheats, that doesn't have to affect balance, it's possible to cheat without putting the load inordinately on one side or the other.
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if youve trained hard for at least a handfull of years you might as well get used to your arm size, cos it wont change much unless you mega dose gear, then slin then site oil....
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training them twice a week would be overtraining?
i started trainin arms twice a week... one heavy session one light session
put on half a inch and i mean a quality half a inch not fat under 7% 19 and a half
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dumbell curls will get you girls.
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squats score twats
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(http://dallas.theoffside.com/files/2008/04/pdiddy.png)
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haha, is that Puff Daddy and Oprah dancing ?!? hahaha
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(http://www.myspaceantics.com/images/funny/scary-dude.jpg)
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axle rose bulking up for the new tour.........
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use an armblaster like arnold...i think that might be hide or kris dim in that picture...
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(http://www.mingers.com/photos/week/SexyPeople(1).jpg)
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(http://www.mingers.com/photos/week/SexyPeople(1).jpg)
Jame Phoenix has put on some quality size.
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synthol
hope this helps
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dumbell curls will get you girls.
good post
Its why 80% of people lift
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Buy some big heavy rocks. Get a friend. Throw those rocks around the backyard for 30- 60 mins with said friend 2 to 3 times per week. Wear party hats to make it more fun.
Heavy hammer curls are fun too. and close grip chins.
I haven't found a fun triceps exercise yet. It should be all about the fun you see.
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weak body parts will always be weak if you've been training for years
E
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weak body parts will always be weak if you've been training for years
E
as I said, it's all genetics. Too many stupid guys in this thread.
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while doing any biceps exercise make sure ur elbow doesn't move at all.. the part from ur shoulder till ur elbow must stay without any slight movement.. this is very important.. another thing that hs really helped me with arms is supersets.. also try not to repeat the same routine every time.. u can add new exercises and/or change the order of the same exercises..
good luck..
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dbol
best answer so far.
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as I said, it's all genetics. Too many stupid guys in this thread.
I'm sure some thought you were kidding with that dumb answer. Sometimes the genetic potential takes some effort to realize; if Arnold had believed your theory he'd have settled for mediocre calves instead of finding ways to unlock the potential.
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I believe the original poster is asking if specialization work will help his arms grow, whilst mantaining the rest of his physique.
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Precisely
Most people cant seem to understand what im really asking, I know how to train my arms but that wasnt the question.
So Again, Is it possible to specialize and improve on one bodypart alone or not?!!?!!?
That's already been answered by several people, my easy-reading friend. The question was fully understood. ;)
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That's already been answered by several people, my easy-reading friend. The question was fully understood. ;)
i know man, i read your answer. thanks
But alot of people are just telling me to dumbell curls n shit, i know all of that.
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i know man, i read your answer. thanks
But alot of people are just telling me to dumbell curls n shit, i know all of that.
And someone else mentioned drummers, which can be true. Also true is that sprinters, sprint cyclists, rowers, gymnasts and ice skaters like Heiden have/had development specific to their sports.
As far as most of the posts, were you seriously expecting quality here?
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i know man, i read your answer. thanks
But alot of people are just telling me to dumbell curls n shit, i know all of that.
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And someone else mentioned drummers, which can be true. Also true is that sprinters, sprint cyclists, rowers, gymnasts and ice skaters like Heiden have/had development specific to their sports.
As far as most of the posts, were you seriously expecting quality here?
i was kinda kidding about the drummers, it was from a skit on a comedy show.
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i was kinda kidding about the drummers, it was from a skit on a comedy show.
You cant be serious....
I just ordered a new drum kit yesterday from ebay because of you
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You cant be serious....
I just ordered a new drum kit yesterday from ebay because of you
i guess if you use progressively heavier drum sticks, you still have hope!haha
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i was kinda kidding about the drummers, it was from a skit on a comedy show.
No worries, there was some unintended truth to it even if not realized. Drumming's the equivalent of endurance training, like longer-distance running. Development would be skewed towards endurance and definition using slow-twitch fibers.
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Follow Arnold's arm routine and yours will look like his. :D
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its not that my arms are so horrible but they are long and quite hard to make them appear massive.
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its not that my arms are so horrible but they are long and quite hard to make them appear massive.
you're pretty massive yourself, Dutch Freight Train.
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haha i have quite the monkey arms, but hey, im tall, blonde, broad shouldered and white.
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haha i have quite the monkey arms, but hey, im tall, blonde, broad shouldered and white.
don't sell yourself short big stud, your arms are pretty cannonballish yourself Hague Hero.
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haha i have quite the monkey arms, but hey, im tall, blonde, broad shouldered and white.
Sounds like you're quite the Hitler Ideal, Mars.
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I'm sure some thought you were kidding with that dumb answer. Sometimes the genetic potential takes some effort to realize; if Arnold had believed your theory he'd have settled for mediocre calves instead of finding ways to unlock the potential.
arnold's calves were weak in the beginning because he didn't train them hard
if you train a body part hard for years and it's still weak, it will always be weak
E
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arnold's calves were weak in the beginning because he didn't train them hard
if you train a body part hard for years and it's still weak, it will always be weak
E
Actually that's not quite accurate. He said he did in fact train them hard and they didn't respond. It required changes in his approach regarding both the routine and his perception of what hard work was-other people might also find those changes helpful but never explore them. On both counts he made adjustments and brought out unrealized potential. The same could apply to most here-if you're not open to new ideas, it becomes a self-fulfilling prophecy. ;)
If he just followed the "just genetics" dogma common here he'd not have been open to new means of tapping unrealized potential.
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DROP SETS DROP SETS DROP SETS....everyone is different but they worked well for me over the years....put like 15's,20's,25's and 30's all in a line and go at each weight (8-12 reps) starting from heavy to light....this will have your arms filled with blood like there about to explode and give you an insane pump if you can push through the intense pain of it.....use this along with your basic arm excerices, maintian good from and squeeze the hell out of them at the top and slow negative as you go down and in a couple months I will bet some nice changes will take place....beat of luck to ya bud.....
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DROP SETS DROP SETS DROP SETS....everyone is different but they worked well for me over the years....put like 15's,20's,25's and 30's all in a line and go at each weight (8-12 reps) starting from heavy to light....this will have your arms filled with blood like there about to explode and give you an insane pump if you can push through the intense pain of it.....use this along with your basic arm excerices, maintian good from and squeeze the hell out of them at the top and slow negative as you go down and in a couple months I will bet some nice changes will take place....beat of luck to ya bud.....
Exactly. This is the kinda thing you do before giving up with the getbig classic "it's just genetics" line. Be creative, try different things then have the balls and do it.
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PUMPSTER SAID IT PERFECTLY......change up your routine, experiment with diff. techniques and see what works for you cause we are all diff and what works for one guy is not the same for the next...bottom line is just fucking go out and do it with everything you got and stop using the genetics shit as an excuse when you dont put out the effort or try new things and your arms dont grow...no shit they dont grow....
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PUMPSTER SAID IT PERFECTLY......change up your routine, experiment with diff. techniques and see what works for you cause we are all diff and what works for one guy is not the same for the next...bottom line is just fucking go out and do it with everything you got and stop using the genetics shit as an excuse when you dont put out the effort or try new things and your arms dont grow...no shit they dont grow....
You said it perfectly aswel BIG & HONEST TBUNZEE
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Lifting weights is rocket science.