i just want to build my arms....need your advices

[England_1]

All you need is barbell curls and preacher curl. 2 progressive warmups with 1 all out max intensity set works very well.

[Bluto]

to get bigger arms you need to get bigger.

qft

[dr.chimps]

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.

[aglifter]

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.

[aglifter]

Find out what works and just do it

thus the thread...

[England_1]

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 

[pumpster]

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.

[Bast000]

it's all genetics. 

[aglifter]

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. 

[England_1]

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.

[aglifter]

Did you read mine?

[CalvinH]

Skip all the hard work and just shoot up some synthol.

[DK II]

squat.

[Rich2]

- 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.

[chester_bbb]

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?

[The Showstoppa]

dbol

[Man of Steel]

masturbate more

[pumpster]

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.

[local hero]

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....

[mesmorph78]

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

[mass 04]

dumbell curls will get you girls.

[Man of Steel]

squats score twats

[Mars]

[The Showstoppa]

haha, is that Puff Daddy and Oprah dancing ?!? hahaha

[Mars]