Skinny Arms

K09

Hi,
I have puny arms - especially forearms. upper arms not bad.

I want to make my arms much bigger. What strength exercises would be of great benefit for this?

Thanks.

Remmy

Deadlift or deadlift varients would add meat to your forearms.If you want to hit them directly then a few sets of hammer curls will do the job either but go for the bigger lift first if you arent already doing it.

itsallaboutheL

My arms are shit and i deadlift a bit.

Rycn

Pullups will mince your forearms, try a close grip.

Remmy

itsallaboutheL wrote: »

My arms are shit and i deadlift a bit.

Your forearms are ****?I would have thought that deadlifting a good amount would sort that out?

itsallaboutheL

Remmy wrote: »

Your forearms are ****?I would have thought that deadlifting a good amount would sort that out?

Entire arm, i have no size at all. Lack of direct arm work ftl.

Brian?

itsallaboutheL wrote: »

Entire arm, i have no size at all. Lack of direct arm work ftl.

But all direct arm work and now heavy pulling FTL also.

Heavy deads, rows and chins + some direct arm work FTW.

Eating won't hurt either.

Especially as meat week is coming

http://www.meatweekisreal.com/news

discus

Rycn wrote: »

Pullups will mince your forearms, try a close grip.

I can pop out 18 chin ups or 19 pull ups at a go... Tiny forearms.

Someone grab Parsleys Arnie dictionary!... maybe if we curl that we'll have swole forearms

ambid

What size bicep, forearm, and wrist do you have?

discus

Wrist is 6.5 inches, forearm 10.5 inches, bicep (I assume you mean upper arm?) 11 inches. I've nothing to refer them to, but Will Heffernan regularly refers to me as "twig"

Rycn

discus wrote: »

I can pop out 18 chin ups or 19 pull ups at a go... Tiny forearms.

Someone grab Parsleys Arnie dictionary!... maybe if we curl that we'll have swole forearms

I weigh around 80kg and pullups (not chinups) burn the **** out of my forearms, they are one of the prime movers especially closegrip.

I know "twigs" that have never been in a gym that can do more pullups than me, yet my forearms are way more developed. It's the weight.

Parsley

reverse curls, wrist curls, reverse wrist curls will isolate the forearms. barbells or dumbbells.

ironballsmcgee

for my two cents i find dumbbell presses work my forearms, also try squatting, i know its a leg excercise but it packs on muscle everywhere.

RMD

Close grip reverse curls on an EZ bar. I always feel it after that.

K09

Remmy wrote: »

Deadlift or deadlift varients would add meat to your forearms.If you want to hit them directly then a few sets of hammer curls will do the job either but go for the bigger lift first if you arent already doing it.

Hi,
Haven't tried this. Any chance of quick link to these and/or possible program that would really help increase arm size?

Thanks so much!

grimloch

ironballsmcgee wrote: »

for my two cents i find dumbbell presses work my forearms, also try squatting, i know its a leg excercise but it packs on muscle everywhere.

Squats for forearm development.

I've heard it all.

ironballsmcgee

grimloch wrote: »

Squats for forearm development.

I've heard it all.

maybe you should read more closely.....

Hanley

Squats for forearm size.... amazing.

Not training a muscle you're looking to improve and hoping it'll get better from other stuff... even better.

This thread has so much potential.

Here's some ideas on things to do:
-reverse preacher curls w/ BB or DB
-reverse curls
-wrist roll ups
-hammer curls
-gain weight
-pick better parents next time

superfish

Lots of dips and heavy skull crushers as the tricep makes up 70% of your arm. I also found when curling heavy weight with a thicker bar than normal worked wonders on my forearms as you have to strain a lot more. I had the same problem as you at age 20 my arms were pathetic im 28 now and they are 18inch and my forearms are 15inch my advice is to eat well, train hard, train heavy, sleep well and get yourself on some creatine, glutamine , protein and fish oil you want to be taking around 1.5 gram of protein for every 1lbs of body weight per day. also when training your arms or any other muscle you would like to develop train as heavy as you can lift for 4 reps until you become stronger and can push out more reps then just up the weight keep doing this until you are happy with your size. I can give you much more detailed advice tommorow ehn im not so tired hope this helps for now

Hanley

+1 for fat bar/grip training actually

JJayoo

I have added an inch and a half to my arms in last few months by throwing in some curl skullcrusher supersets at the end of gym session. In this time I have also gained almost 1stone 9 pounds, and have added weight to both pressing and pulling movements.

To add muscle you need to add weight to your frame by eating more. Your efforts in the gym will then decide what will happen to these extra cals.

When i was younger, before youtube or any point of reference better than mens health mags, I used to do loads of curls, but never added any size as my weight was staying the same.

Then in college i thought it was cool not to do direct arm work :pac: got a bit bigger, arms stayed the same. Its only since i started to bulk and add some consistant arm training that i have noticed any gains.

superfish

im sorry but i cant help myself, squats for forearm size ? id say he would get more forearm size from having a good w.ank than he would squats. sorry had to get that out of my system

JJayoo

having a good w.ank

sorry had to get that out of my system

You make me sick

Hanley

JJayoo wrote: »

You make me sick

Makes the worm sick too. Vomit everywhere.

Rycn

ironballsmcgee wrote: »

for my two cents i find dumbbell presses work my forearms, also try squatting, i know its a leg excercise but it packs on muscle everywhere.

Keep your 2 cents, with advice like that you'll be declaring intellectual bancruptcy in no time.

drdeadlift

I put on 4" on to my upper arm in just under half a year,i found sticking to the same weight training regime for 5 or so months does wonders,volume training one body part a week.
Most people don't stick to it long enough to get any results.

Degsy

Rycn wrote: »

Keep your 2 cents, with advice like that you'll be declaring intellectual bancruptcy in no time.

Now now..John Berardi probably told him that.

Degsy

drdeadlift wrote: »

I put on 4" on to my upper arm in just under half a year.

Have you got any proof of this please?
Not saying i dont beleive you,just its a quite ammazing feat unless you were dying or something 6 months ago.

rubadub

This was one study done on training just arms or legs and arms, no size measured, they could have had a few more groups too. Seems odd to have such a difference and difficulty matching the groups, surely they should have tested them and then made the groups.

http://www.ncbi.nlm.nih.gov/pubmed/11782267

The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels.

Hansen S, Kvorning T, Kjaer M, Sjøgaard G.

Institute of Sports Science and Clinical Biomechanics, University of Southern Denmark, Odense University.
Abstract

The effect of strength training and endogenously elevated hormone levels (plasma testosterone, growth hormone (GH) and cortisol) was studied in 16 young untrained males, divided into an arm only training group, A, and a leg plus arm training group, LA, in order to increase circulating levels of anabolic hormones. Both groups performed the same one-sided arm training for 9 weeks, twice a week. Group A trained only one arm (AT), the contralateral arm serving as control (AC), whereas group LA additionally trained their legs following the training of the one arm (LAT), with the contralateral arm serving as control (LAC). In spite of the attempt to match the two groups, the initial isometric arm strength was 20-25% lower for group LA compared to group A (significant for the arm to be trained). Isometric strength increased significantly in LAT and LAC by 37% and 10%, respectively, while the 9% and 2% increases in AT and AC, respectively, remained insignificant. Isokinetic strength increased at one out of three velocities tested for the trained arm relative to the untrained arm in both group A and group LA (P<0.05). Functional strength increased significantly by 20% in LAT, 18% in LAC, 19% in AT, and 17% in AC. Hormonal responses were monitored during the first and last training sessions. Resting hormone levels remained unchanged for both groups. However, during the first training session plasma testosterone as well as plasma cortisol increased significantly in group LA but not in group A. Plasma GH rose in all exercise tests, except during the last test in group LA, but was significantly higher in group LA than in group A in the first training session. In conclusion, a larger relative increase in isometric strength was found in the group having the highest hormonal response. However, due to the initial difference in isometric strength caution must be taken with the interpretation of this finding, which may only indicate a possible link between anabolic hormones and muscle strength with training.

Jarren

:pac:

itsallaboutheL

rubadub wrote: »

This was one study done on training just arms or legs and arms, no size measured, they could have had a few more groups too. Seems odd to have such a difference and difficulty matching the groups, surely they should have tested them and then made the groups.

http://www.ncbi.nlm.nih.gov/pubmed/11782267

I got like 8 words into that paragraph and started tying a noose, anyone want to TL;DR it?

gregers85

www.exrx.net

Not a bad site has video tutorials for excersizes and a body map to select muscle groups

drdeadlift

Degsy wrote: »

Have you got any proof of this please?
Not saying i dont beleive you,just its a quite ammazing feat unless you were dying or something 6 months ago.

No proof.Family and friends did say your on steroids!!!
I had just stopped working for an airline and decided being 65kg wasnt right,changed lifestyle overnight trained my bollox off etc.

drdeadlift

Actually i might have a bit of evidence at home

squod

Cable tricep yokes push-downs. Hammer curls n'stuff.

COH

drdeadlift wrote: »

No proof.Family and friends did say your on steroids!!!
I had just stopped working for an airline and decided being 65kg wasnt right,changed lifestyle overnight trained my bollox off etc.

You had some photos on bebo didn't you .... I can dig them up if ya like!

Typhoon.

Lou in the simpsons has decent forearms

drdeadlift

COH wrote: »

You had some photos on bebo didn't you .... I can dig them up if ya like!

Bebo do you remember that,.dont do it were mates lol

Remmy

Typhoon. wrote: »

Lou in the simpsons has decent forearms

Its an isometric contraction from holding the pistol in a gangsta lean..

Hanley

Typhoon. wrote: »

Lou in the simpsons has decent forearms

Black dude genetics at play.

Remmy

Hanley wrote: »

Black dude genetics at play.

lol..He may have jacked forearms but you just know he has tiny calves..:D

Gator

superfish wrote: »

Lots of dips and heavy skull crushers as the tricep makes up 70% of your arm. I also found when curling heavy weight with a thicker bar than normal worked wonders on my forearms as you have to strain a lot more. I had the same problem as you at age 20 my arms were pathetic im 28 now and they are 18inch and my forearms are 15inch my advice is to eat well, train hard, train heavy, sleep well and get yourself on some creatine, glutamine , protein and fish oil you want to be taking around 1.5 gram of protein for every 1lbs of body weight per day. also when training your arms or any other muscle you would like to develop train as heavy as you can lift for 4 reps until you become stronger and can push out more reps then just up the weight keep doing this until you are happy with your size. I can give you much more detailed advice tommorow ehn im not so tired hope this helps for now

Completely agree...dips and close grip benching made my triceps grow....its all about the triceps....biceps are used in so much other activity but you can isolate them with curls etc...id focus on the triceps

superfish

also never train triceps if you have been training your chest the day before or visa versa. always leave a day or so inbetween training these two muscle groups as you use your triceps when benching as a secondary muscle. both muscle groups need sufficient time to be rested you will gain more mass and strength if you stick to this. a mate of mine recently could not understand why he could not put any mass on his chest he told me "its mad im doing like 500 pushups everyday and benching 60 kg for 3 sets of 20, I gave him similar advice to what i gave you in my previous post stop the push ups add 30kg to your bench and lower your reps some times less is more :rolleyes:. I also stopped him from training chest and triceps on consecutive days, no joke the results were unreal a couple of month passed and this guy looked like someone had stuck a bicycle pump up his ass and doubled his mass

KilOit

https://www.youtube.com/watch?v=x5eDC3ZEdEQ

kumate_champ07

squats will also help. unless youre entering a male beauty pagent it shouldnt matter what size your arms are

Remmy

kumate_champ07 wrote: »

squats will also help. unless youre entering a male beauty pagent it shouldnt matter what size your arms are

lol wut?

Parsley

kumate_champ07 wrote: »

squats will also help. unless youre entering a male beauty pagent it shouldnt matter what size your arms are

face

****ing

palm.

kumate_champ07

maybe some people arent squatting/eating enough. I know its harder for some people to gain muscle and that genetics do play a part but if youre squating heavy with correct form and following a good diet you should gain overall muscle mass including your arms.

after a good squat session you will also have a huge appetite, go heavy and intense enough with the weight and you will release growth hormones, moreso than with any other exercise


its farily basic, squats will make you grow all over. at least at the begining
deadlifts,squats,presses, they'll all add more size than isolation exercises, some people perhaps will always struggle with certain body parts and its nothing to worry about

Hanley

kumate_champ07 wrote: »

maybe some people arent squatting/eating enough. I know its harder for some people to gain muscle and that genetics do play a part but if youre squating heavy with correct form and following a good diet you should gain overall muscle mass including your arms.

after a good squat session you will also have a huge appetite, go heavy and intense enough with the weight and you will release growth hormones, moreso than with any other exercise


its farily basic, squats will make you grow all over. at least at the begining
deadlifts,squats,presses, they'll all add more size than isolation exercises, some people perhaps will always struggle with certain body parts and its nothing to worry about

Why don't weightlifters have MASSIVE arms then?!

They're squat:bodyweight ratio is amongst the best in the world, and they're some of the most genetically gifted human beings alive. It's a f*cking stupid argument to make.

Remmy

kumate_champ07 wrote: »

maybe some people arent squatting/eating enough.

Yep thats probably it alright..

john t

wrist curls off a bench, or basicly squeeze every bar u hold. basic bar arm curls should stimulate forearm development if hold bar tight..