Getting Bigger Arms

Andrew Laeddis

Hi guys

Looking for some advice for getting bigger arms.

Is there a particular diet I need to pursue?

What about weights? How many? Do I need Dumbells etc?

How often? How long will it take?

Any advice appreciated

Alf Veedersane

Are you in a gym?

Why do you just want bigger arms rather than to build more muscle overall?

MaxPower89

Andrew Laeddis wrote: »

Hi guys

Looking for some advice for getting bigger arms.

Is there a particular diet I need to pursue?

What about weights? How many? Do I need Dumbells etc?

How often? How long will it take?

Any advice appreciated

Eat plenty of good food and use the dumbells to exercise the biceps and triceps. Try YouTube for some routines.

You should do other exercises in conjunction to avoid putting on pounds in places you don't want it.

No great secret with the arms.

discus

Someone quickly come up with a killer arm day workout. Biceps, triceps, forearms, the works!... For OP.... and me... so I can look swole on my 5km fun runs

drdeadlift

First time i walked into a gym..guy looks at me what do you want i said to lift weights and get bigger guy said eat the fcking table and train your bollocks off.The whole place was full of juice heads with high blood pressure...

The reason i say this is you remind me of my self and what i wanted when i first trained..mind you i dont think i will ever be happy about my arms

JakeArmitage

drdeadlift wrote: »

First time i walked into a gym..guy looks at me what do you want i said to lift weights and get bigger guy said eat the fcking table and train your bollocks off.The whole place was full of juice heads with high blood pressure...

The reason I say this is you remind me of my self and what i wanted when i first trained..mind you I don't think I will ever be happy about my arms

That kinda hap hazard approach will get one fat, building muscle is a slow process however it can be relatively quick if your your young or a newbie and quicker if your both, the only muscle growth that's faster is muscle regrowth due to muscle memory

Regarding diet eating 500 calories over maintenance , a good calorie goal is bodyweight in lbs x15 so if your 196lbs(14 stone) that's about 3000 calories


The best type of training for muscle growth is training that promotes strength and to get strong you have to lift heavy and incorporate reverse pyramid training

So if you want big arms do the following workout twice a week

Biceps

Barbell curls

Do 1 or 2 warm up sets

Set 1 -4-6 reps as much weight as you can handle, if you cant get 4 the weight is too heavy if you can get more than 6 the weight is too light(35kg barbell is an example)

Set 2-6-8 reps drop the weight 10% and do as above(30 kg barbell as example)

Set 3-8-10 reps drop the weight another 10% and do as above(25kg barbell as example)

Triceps

Do dips or narrow bench press and repeat what I said for biceps

drdeadlift

I would be surprised if a person looking to just grow arm dimensions would give a dam about cal intake.

JakeArmitage

drdeadlift wrote: »

I would be surprised if a person looking to just grow arm dimensions would give a dam about cal intake.

Would you be surprised if the same persons overall goal was to look good? Bottom line of one eats to excess they will get fat and its not only their biceps that will grow but their waistline as well

JakeArmitage

drdeadlift wrote: »

I would be surprised if a person looking to just grow arm dimensions would give a dam about cal intake.

Would you be surprised if the same persons overall goal was to look good? Bottom line if one eats to excess they will get fat and its not only their biceps that will grow but their waistline as well

Mellor

JakeArmitage wrote: »

...to get strong you have to lift heavy and incorporate reverse pyramid training

That was last month. This month men's fitness have decided some other useless approach is the best

Brian?

Mellor wrote: »

That was last month. This month men's fitness have decided some other useless approach is the best

When I first started training, reverse pyramids were all te rage. That was about 15 years ago. Have we circled back to them already?

I'm waiting to see a man with a handle bar moustache and red and white striped leotard on the front of men's fitness now. Someone is going to sell the "1870s Circus Strongman" routine sooner or later.

Brian?

As to the OP, you won't get decent looking arms by training arms alone. If nothing else, start with chin-ups and push-ups.

Alf Veedersane

Brian? wrote: »

I'm waiting to see a man with a handle bar moustache and red and white striped leotard on the front of men's fitness now. Someone is going to sell the "1870s Circus Strongman" routine sooner or later.

Today's article on T-Nation "Life is a circus; don't be the clown"

Mellor

Brian? wrote: »

When I first started training, reverse pyramids were all te rage. That was about 15 years ago. Have we circled back to them already?

I imagine they circled back to them a few times in the last 15 years.
I'm training less than that and I've definitely been aware that they were fashionable for a while.

I think your man Martin Berkham/Leangains popularized them for a while.

I'm waiting to see a man with a handle bar moustache and red and white striped leotard on the front of men's fitness now. Someone is going to sell the "1870s Circus Strongman" routine sooner or later.

Moustache, Leopard skin, fig leaves and cartoon dumbells

http://wolfandiron.com/eugen-sandow-part-4-sandows-exercise-routine/

guile4582

finish your session with biceps 21s

Brian?

guile4582 wrote: »

finish your session with biceps 21s

Why just the biceps? If this notion works why not do it for everything?

guile4582

i do a complete body workout 3 times a week
when I want to bring up an area I will add more exercises for that muscle group for a select period

when i wanted to add some size on my biceps I ended my session wits 21s with perfect form and timing

that's the context my comment was based upon

Alf Veedersane

Brian? wrote: »

Why just the biceps? If this notion works why not do it for everything?

Can you imagine 21s for squats?!

Muzi5434

This website has good exercises for biceps and triceps you could do!

http://exrx.net/Lists/ExList/ArmWt.html

Brian?

guile4582 wrote: »

i do a complete body workout 3 times a week
when I want to bring up an area I will add more exercises for that muscle group for a select period

when i wanted to add some size on my biceps I ended my session wits 21s with perfect form and timing

that's the context my comment was based upon

Grand. But context is key here. The OP is currently doing nothing, as far as I can figure out, 21s in isolation from aren't an answer for him. Get me?

I'm not convinced 21s are an answer for anyone to be honest.

guile4582

Brian? wrote: »

Grand. But context is key here. The OP is currently doing nothing, as far as I can figure out, 21s in isolation from aren't an answer for him. Get me?

I'm not convinced 21s are an answer for anyone to be honest.

what are you basing that on? I have seen actual development in that muscle group by using this exercise lashed in with my normal routine. My arms got bigger. so for me, being honest, i am convinced by this exercise
I exhausted the muscle, it burned on the 7th rep of each of the 3 different positions. i worked the crap out of it -> it grew

Brian?

guile4582 wrote: »

what are you basing that on? I have seen actual development in that muscle group by using this exercise lashed in with my normal routine. My arms got bigger. so for me, being honest, i am convinced by this exercise
I exhausted the muscle, it burned on the 7th rep of each of the 3 different positions. i worked the crap out of it -> it grew

I'm not saying it won't work. But it's probably the extra volume that did the trick, not the method itself

Mellor

guile4582 wrote: »

I exhausted the muscle, it burned on the 7th rep of each of the 3 different positions. i worked the crap out of it -> it grew

None of that is really indicative of anything tbh.

You went from doing fullbody x3/week to doing fullbody x3/week plus extra bicep volume. It makes most sense that the extra volume did the trick rather than 21s being a magic growth protocol.

If you worked the crap out of it with 12-15 straight reps while standing on one foot you'd probably have gotten similar results. Focusing on the stablising balance muscles. "Hoppers" for biceps could be the next big thing.

guile4582

OP - just start juicing mate

ffs

Andrew Laeddis

guile4582 wrote: »

OP - just start juicing mate

ffs

What's juicing m8?

drdeadlift

Taking pears apples and oranges and putting them into a Juicer

Dtp1979

Andrew Laeddis wrote: »

What's juicing m8?

Steroids

DFGrange

I've given up on my forearms they just won't grow. No problems bulking up everywhere else but still have tyrannosaurus arms.

Any suggestions or is it just genetics?

Alf Veedersane

DFGrange wrote: »

I've given up on my forearms they just won't grow. No problems bulking up everywhere else but still have tyrannosaurus arms.

Any suggestions or is it just genetics?

What were you doing for your forearms?

guile4582

DFGrange wrote: »

I've given up on my forearms they just won't grow. No problems bulking up everywhere else but still have tyrannosaurus arms.

Any suggestions or is it just genetics?

i'm the same, i figure by being able to rep 140kg for a deadlift that they're just doing fine

drdeadlift

DFGrange wrote: »

I've given up on my forearms they just won't grow. No problems bulking up everywhere else but still have tyrannosaurus arms.

Any suggestions or is it just genetics?

This problem should have just stayed in your head,no need to look for the answer here when its obvious.Train harder eat well be patient.