[Week 25's Topic] - Big arms, how do you get them?

**Trick D** · 10-26-2005, 04:13 PM

Everyone has different theories on how to get big arms, but what is your theory. A lot of reps? Supersets? Low reps high weight? Please help some of us with small arms!

BBAddict · 10-26-2005, 05:12 PM

I'm sure a lot of people here know it, but one of the common fallacies is that doing curls will give you big arms. Increasing tricep size is much more effective in increasing the overall girth of the arm.
As far as exercise technique, I'm a believer in maximum weight to squeeze out 8-10 good reps per set for maximum muscle hypertrophy. Occasional powerlifting strategies to increase strength (low reps/high weight) are good for ego and overall strength, and they may increase the amount of weight that you can use for higher reps eventually. But I stick to the higher reps for myself.
I've also finally learned that not overtraining helps!!

**warriors** · 10-26-2005, 07:12 PM

Synthol...

**EME** · 10-26-2005, 07:21 PM

Everybody wants big arms...... "but don't nobody want to lift no heavy ass weights!"

- EME

BBAddict · 10-26-2005, 07:29 PM

Quote:

Originally Posted by EME

Everybody wants big arms...... "but don't nobody want to lift no heavy ass weights!"

- EME

Is that a Ronnie quote?? Sounds like something I remember him saying.

**EME** · 10-26-2005, 07:34 PM

LOL... yeah basically...

Ronnie has one that goes something along the line of "Everybody wants to be a bodybuilder but don't nobody want to lift no heavy ass weights"

Just having a little fun with it..... but it's pretty much the truth. :bigthumbu

- EME

Quote:

Originally Posted by BBAddict

Is that a Ronnie quote?? Sounds like something I remember him saying.

BBAddict · 10-26-2005, 07:44 PM

Quote:

Originally Posted by EME

but it's pretty much the truth.

Unfortunately, that's the truth. When they hear theres no magic supplement, they're not so interested--especially after they realize it takes years of work, not months!

datruodb · 10-26-2005, 09:14 PM

I have never done heavy ass weights to get my arms big..I would not call them big by any means, but I can hold my own in the arms dept for being natural....

**Grunt76** · 11-06-2005, 08:05 PM

My triceps have always been much larger than my biceps. Much stronger, too. 6 months ago I began training my biceps 2x a week. Bingo, my biceps must have contributed 1" to my arm circonference since then. Went from curling 60s to 75s too.

It's a small muscle with lots of blood flow, it does recover super fast.

silent_circus · 11-06-2005, 08:15 PM

Quote:

Originally Posted by ss01

My triceps have always been much larger than my biceps. Much stronger, too. 6 months ago I began training my biceps 2x a week. Bingo, my biceps must have contributed 1" to my arm circonference since then. Went from curling 60s to 75s too.

It's a small muscle with lots of blood flow, it does recover super fast.

Right now I train biceps on back day only... which is once a week. If i add a day to train biceps twice, what day should it be on?

If it helps, my routine is in my sig.

**Grunt76** · 11-06-2005, 11:13 PM

I would have liked it on your chest day, but since you're doing that right after biceps day, that's a no-go.

I figure, add a few sets of curls between your leg sets, shouldn't be terrible.

Otherwise switching Chest/tri for Delts and vice-versa would allow you to do your biceps on Friday with the Chest/Triceps.

**Ikaika** · 11-07-2005, 05:08 AM

For the longest time I trained high-volume for arms, usually doing 3-4 exercises of 4 sets each and 8-12 reps/set. And, suprise suprise, my arms didnt grow. I made the switch to Max-OT this past January, and my arms have gone from 16.5 to 18". Obviously, heavy presses have helped in the triceps, but I think the heavy barbell curls have done me a world of good. High intensity, low volume for these arms!

**johnsbod** · 11-07-2005, 05:16 AM

Honestly, my best growth for arms has been from limited arm volume. I only lift 3 days a week, but I do a chest/bis and back/tris split with limited volume for bis and tris. I feel that for me this kind of split works best. This way my arms get hit both directly and indirectly 2 times per week and I get 2 growth periods, with the lower volume giving me the ability to recover more quickly. From past experience I know that for me this kind of split only works if I keep the volume down for the direct arm work.

**DarkFalcon** · 11-07-2005, 07:17 AM

Quote:

Originally Posted by Ikaika

For the longest time I trained high-volume for arms, usually doing 3-4 exercises of 4 sets each and 8-12 reps/set. And, suprise suprise, my arms didnt grow. I made the switch to Max-OT this past January, and my arms have gone from 16.5 to 18". Obviously, heavy presses have helped in the triceps, but I think the heavy barbell curls have done me a world of good. High intensity, low volume for these arms!

Wow 1.5 inches in 10 months is pretty sweet. :nosthumbs

chlaxman · 11-07-2005, 12:42 PM

Quote:

Originally Posted by johnsbod

Honestly, my best growth for arms has been from limited arm volume. I only lift 3 days a week, but I do a chest/bis and back/tris split with limited volume for bis and tris. I feel that for me this kind of split works best. This way my arms get hit both directly and indirectly 2 times per week and I get 2 growth periods, with the lower volume giving me the ability to recover more quickly. From past experience I know that for me this kind of split only works if I keep the volume down for the direct arm work.

I keep direct arm work down as well, and I have found that it is the best way for me to grow large arms in proportion to the rest of my body. For me, I tend to stick to 3 sets at most of direct bi and tri work (3 of each to be clear).

**Ikaika** · 11-08-2005, 02:24 PM

Quote:

Originally Posted by DarkFalcon

Wow 1.5 inches in 10 months is pretty sweet. :nosthumbs

Yeah I've been pleased with my progress this year...diet=important

**EME** · 11-08-2005, 02:49 PM

On June 1st, my arms measured 15".. this was shortly after my April competition.

On August 13th, the date of my August competition, my arms measured 16".

Today, they are 16.81 ".

That is a gain of 1.81 inches in 5 months!

1 inch of that gain was actually achieved when I was cutting between June and August for my August show, and .56 of it was gained in one day last Saturday!

This has been my basic arm workout for the past 5 months:
All sets are done with a weight that will allow me to get 6-10 reps

Bi's - Once Per week - trained with Back

4 Sets Straight Bar Curls
3 Sets One Arm Dumbbell Preacher Curls
3 Sets Concentration Curls

Tri's - Once Per week - trained with Chest

4 Sets Weighted Dips
4 Sets Cable Press Downs
3 Sets Kickbacks with a twist at the top

- EME

pammiejoe6 · 11-08-2005, 03:33 PM

wow EME way to go! youre awesome!

10-26-2005, 05:12 PM	#2
BBAddict Pro Stature Join Date: Sep 2005 Location: In The Gym Posts: 101 Recipes: 0 Rep Power: 4	I'm sure a lot of people here know it, but one of the common fallacies is that doing curls will give you big arms. Increasing tricep size is much more effective in increasing the overall girth of the arm. As far as exercise technique, I'm a believer in maximum weight to squeeze out 8-10 good reps per set for maximum muscle hypertrophy. Occasional powerlifting strategies to increase strength (low reps/high weight) are good for ego and overall strength, and they may increase the amount of weight that you can use for higher reps eventually. But I stick to the higher reps for myself. I've also finally learned that not overtraining helps!! __________________ PAIN IS WEAKNESS LEAVING THE BODY.

10-26-2005, 07:12 PM	#3
warriors The world is yours Join Date: Apr 2005 Posts: 1,134 Recipes: 0 Rep Power: 29	Synthol... __________________ Not Around...

10-26-2005, 07:21 PM	#4
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	Everybody wants big arms...... "but don't nobody want to lift no heavy ass weights!" - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

10-26-2005, 09:14 PM	#8
datruodb Pro Stature Join Date: Oct 2005 Location: Tulsa, Ok Posts: 326 Recipes: 0 Rep Power: 6	I have never done heavy ass weights to get my arms big..I would not call them big by any means, but I can hold my own in the arms dept for being natural.... __________________ Vanilla Gorilla

11-07-2005, 05:08 AM	#12
Ikaika shippin dem stacks Join Date: Jul 2005 Location: San Diego, CA Posts: 3,649 Recipes: 0 Rep Power: 207	For the longest time I trained high-volume for arms, usually doing 3-4 exercises of 4 sets each and 8-12 reps/set. And, suprise suprise, my arms didnt grow. I made the switch to Max-OT this past January, and my arms have gone from 16.5 to 18". Obviously, heavy presses have helped in the triceps, but I think the heavy barbell curls have done me a world of good. High intensity, low volume for these arms! __________________ No supplement can make up for the lack of a strong work ethic.

11-07-2005, 05:16 AM	#13
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	Honestly, my best growth for arms has been from limited arm volume. I only lift 3 days a week, but I do a chest/bis and back/tris split with limited volume for bis and tris. I feel that for me this kind of split works best. This way my arms get hit both directly and indirectly 2 times per week and I get 2 growth periods, with the lower volume giving me the ability to recover more quickly. From past experience I know that for me this kind of split only works if I keep the volume down for the direct arm work. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

11-08-2005, 02:49 PM	#17
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	On June 1st, my arms measured 15".. this was shortly after my April competition. On August 13th, the date of my August competition, my arms measured 16". Today, they are 16.81 ". That is a gain of 1.81 inches in 5 months! 1 inch of that gain was actually achieved when I was cutting between June and August for my August show, and .56 of it was gained in one day last Saturday! This has been my basic arm workout for the past 5 months: All sets are done with a weight that will allow me to get 6-10 reps Bi's - Once Per week - trained with Back 4 Sets Straight Bar Curls 3 Sets One Arm Dumbbell Preacher Curls 3 Sets Concentration Curls Tri's - Once Per week - trained with Chest 4 Sets Weighted Dips 4 Sets Cable Press Downs 3 Sets Kickbacks with a twist at the top - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

11-08-2005, 03:33 PM	#18
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,162 Recipes: 0 Rep Power: 84	wow EME way to go! youre awesome!