how to squat for HUGE ARMS

**BobThePotato** · 07-17-2005, 02:44 AM

This post was taken down with the rest of the DC forum but i think it had some pretty good points and should be out here for the world to see :nosthumbs

Quote:

how to squat for HUGE ARMS
By Stuart McRobert

Adapted from his best-selling book BRAWN

To build muscle mass, you must increase strength. It’s that simple. You will never get huge arms, a monstrous back, a thick chest, or massive legs without lifting heavy weights. I know that probably doesn’t come as a revelation to anyone. But despite how obvious it seems, far too many people (and not just beginners) neglect power training and rarely make increasing the weights lifted in each successive workout a priority. You must get strong in the basic mass building exercises to bring about a significant increase in muscle size. One of the biggest mistakes typical bodybuilders make is when they implement specialization routines before they have the right to use them.

It constantly amazes me just how many neophytes (beginners), near neophytes, and other insufficiently developed bodybuilders plunge into single-body part specialization programs in the desperate attempt to build big arms. I don’t fault them for wanting big arms, but their approach to getting them is flawed. For the typical bodybuilder who is miles away from squatting 1 1⁄2 times their bodyweight for 20 reps (if you weigh 180 lbs., that means 20 reps with 270 lbs.), an arm specialization program is utterly inappropriate and useless.

The strength and development needed to squat well over 1 1⁄2 times bodyweight for 20 reps will build bigger arms faster then focusing on biceps and triceps training with isolation exercises. Even though squats are primarily a leg exercise, they stress and stimulate the entire body. But more importantly, if you are able to handle heavy weights in the squat, it logically follows that the rest of your body will undoubtedly be proportionally developed. It’s a rare case that you would be able to squat 1 1⁄2 times your bodyweight and not have a substantial amount of upper body muscle mass.

This is not to say that you don’t need to train arms, and squats alone will cause massive upper body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows—the exercises that develop the legs, hips, and back. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.

In every gym I’ve ever visited or trained in, there were countless teenage boys blasting away on routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ‘70s, they wanted arms like Arnold Schwarzenegger, in the ‘80s Robby Robinson was a favorite and currently Mr. Olympia, Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men as well as most other top bodybuilders have arm development far beyond the reach of the average (or even above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with physiques that don’t even have the faintest resemblance to those of bodybuilders are attempting to make progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny legs, don’t need body part specialization programs. Let’s not have skewed priorities. Let’s not try to put icing on the cake before the cake has been baked.

Priorities
Trying to stimulate a substantial increase in size in a single body part, without first having the main structures of the body in pretty impressive condition, is to have turned bodybuilding upside-down, inside-out and back to front.

The typical bodybuilder simply isn’t going to get much meat on his arms, calves, shoulders, pectorals and neck unless he first builds a considerable amount of muscle around the thighs, hips and back. It simply isn’t possible—for the typical drug-free bodybuilder, that is—to add much if any size to the small areas unless the big areas are already becoming substantial.
There’s a knock-on (additive) effect from the efforts to add substantial size to the thigh, hip and back structure (closely followed by upper body pushing structure-pecs and delts). The smaller muscle groups, like the biceps, and triceps will progress in size (so long as you don’t totally neglect them) pretty much in proportion to the increase in size of the big areas. It’s not a case of getting big and strong thighs, hips, back and upper-body pushing structure with everything else staying put. Far from it. As the thigh, hip, back and upper-body pushing structure grows, so does everything else. Work hard on squats and deadlifts, in addition to bench presses, overhead presses and some type of row or pulldown. Then you can add a little isolation work—curls, calf raises and neck work (but not all of this at every workout).

The “Driver”
The key point is that the “engine” that drives the gains in the small areas is the progress being made in the big areas. If you take it easy on the thigh and back you will, generally speaking, have trouble making gains in the other exercises, no matter how hard you work the latter.

All this isn’t to say just do squats, deadlifts and upper back work, quite closely followed by some upper-body pressing work. While such a limited program will deliver good gains on these few exercises, with some knock-on effect throughout the body, it’s not a year after year program. Very abbreviated routines are great for getting gains moving, and for building a foundation for moderately expanded routines. They are fine to keep returning to on a regular basis. The other training isn’t necessary all in the same workout but spread over the week. This will maintain balance throughout the body and capitalize upon the progress made in the thigh, hip and back structure.

Just remember that the thigh, hip and back structure comes first and is the “driver” (closely followed by the upper-body pushing structure) for the other exercises. These other exercises, though important in their own right, are passengers relative to the driving team.

Big Arms
To get big arms, get yourself on a basic program that focuses on the leg, hip and back structure without neglecting the arms themselves. As you improve your squatting ability, for reps and by say 100 pounds, your curling poundage should readily come up by 30 pounds or so if you work hard enough on your curls. This will add size to your biceps. While adding 100 pounds to your squat, you should be able to add 50-70 pounds to your bench press, for reps. This assumes you’ve put together a sound program and have worked hard on the bench. That will add size to your triceps.

If you’re desperate to add a couple of inches to your upper arms you’ll need to add 30 pounds or more over your body, unless your arms are way behind the rest of you. Don’t start thinking about 17” arms, or even 16” arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can get big arms without having a big body. You’re unlikely to be one of the exceptions.

15 sets of arm flexor exercises, and 15 sets of isolation tricep exercises—with a few squats, deadlifts and bench presses thrown in as an afterthought—will give you a great pump and attack the arms from “all angles”. However, it won’t make your arms grow much, if at all, unless you’re already squatting and benching big poundages, or are drug-assisted or genetically gifted.

As your main structures come along in size and strength (thigh, hip and back structure, and the pressing structure), the directly involved smaller body parts are brought along in size too. How can you bench press or dip impressive poundages without adding a lot of size to your triceps? How can you deadlift the house and row big weights without having the arm flexors—not to mention the shoulders and upper back—to go with those lifts? How can you squat close to 2 times bodyweight, for plenty of reps, without having a lot of muscle all over your body?

The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body. Think it through. Suppose you can only squat and deadlift with 200 pounds, and your arms measure about 13”. You’re unlikely to add any more than half an inch or so on them, no matter how much arm specialization you put in.

However, put some real effort into the squat and deadlift, together with the bench press and a few other major basic movements. Build up the poundages by 50% or more, to the point where you can squat 300 pounds for over 10 reps, and pack on 30 pounds of muscle. Then, unless you have an unusual arm structure, you should be able to get your arms to around 16”. If you want 17” arms, plan on having to squat more than a few reps with around 2 times bodyweight, and on adding many more pounds of muscle throughout your body (unless you have a better-than-average growth potential in your upper arms).

All of this arm development would have been achieved without a single concentration curl, without a single pushdown and without a single preacher curl. This lesson in priorities proves that the shortest distance between you and big arms is not a straight line to a curl bar."

Apootheosis · 07-17-2005, 02:58 AM

Hmm, my knees are startin to feel crappy, should i switch from squats to deadlifts?

Good post.

**spytech** · 07-18-2005, 10:30 PM

Interesting article. I would never go so far to say that doing squats will build your arms as good as actual direct arm work would. From personal experience, squatting over 2x my bodyweight barely brings any arm work into my squats.

What this article should be really stating (and maybe I missed it), is that the hormonal releases triggered by squats and deadlifts will immensely help overall musculature and growth (compared to isolated movements, or not doing them at all). I would guarantee that if I could put 2 identical guys together on the same routine - with one doing squats and deads, the other doing isolation movements (leg curls, seated curls, hyperextensions) as the only difference - the one doing the core movements would experience much better overall growth.

**BobThePotato** · 07-19-2005, 03:04 AM

Quote:

Originally Posted by spytech

What this article should be really stating (and maybe I missed it), is that the hormonal releases triggered by squats and deadlifts will immensely help overall musculature and growth (compared to isolated movements, or not doing them at all).

hmm thats what i took out of it.. but yeh i guess that wasnt stated very clearly within the article.

**spytech** · 07-19-2005, 03:11 AM

Quote:

Originally Posted by BobThePotato

hmm thats what i took out of it.. but yeh i guess that wasnt stated very clearly within the article.

Yeah I think that was kind of what the author was trying to imply, but it kind of comes off like hes trying to say that stimulation from squats is just as good for your arms as actual curls are, lol.

**johnsbod** · 07-19-2005, 03:15 AM

Quote:

Originally Posted by spytech

Interesting article. I would never go so far to say that doing squats will build your arms as good as actual direct arm work would. From personal experience, squatting over 2x my bodyweight barely brings any arm work into my squats.

What this article should be really stating (and maybe I missed it), is that the hormonal releases triggered by squats and deadlifts will immensely help overall musculature and growth (compared to isolated movements, or not doing them at all). I would guarantee that if I could put 2 identical guys together on the same routine - with one doing squats and deads, the other doing isolation movements (leg curls, seated curls, hyperextensions) as the only difference - the one doing the core movements would experience much better overall growth.

While I'm a big believer in compound lifts I think the GH release from doing squats is usually overstated.

**spytech** · 07-19-2005, 03:26 AM

Quote:

Originally Posted by johnsbod

While I'm a big believer in compound lifts I think the GH release from doing squats is usually overstated.

It may be, and while I do not have any numbers to back me up, I would bet that squats activate more GH release than say...leg curls

I remember reading an article how deadlifts are the 'best exercise ever' and had all these insane reasons, one was something about the GH release from deadlifts being 100x greater than other lifts, I will have to dig it up - hilarious read.

**johnsbod** · 07-19-2005, 03:29 AM

Quote:

Originally Posted by spytech

It may be, and while I do not have any numbers to back me up, I would bet that squats activate more GH release than say...leg curls

I remember reading an article how deadlifts are the 'best exercise ever' and had all these insane reasons, one was something about the GH release from deadlifts being 100x greater than other lifts, I will have to dig it up - hilarious read.

The best thing for hormonal release is sleep.

I'm definately NOT saying that you should not squat, but the "science" behind some of these claims is a little lacking. It does make sense though that it is easier for your body to grow proportionally. At any rate, you don't want to have a huge upper body and stick legs.

**spytech** · 07-19-2005, 03:47 AM

Quote:

Originally Posted by johnsbod

The best thing for hormonal release is sleep.

I'm definately NOT saying that you should not squat, but the "science" behind some of these claims is a little lacking. It does make sense though that it is easier for your body to grow proportionally. At any rate, you don't want to have a huge upper body and stick legs.

mmmm....sleeep.

Stecman · 07-19-2005, 04:37 AM

I recently finished reading a few of McRoberts books and am trying it out -

- Got rid of a lot of my single joint exercises - curl, leg curl, leg extension, tricep extension
- Focus on four primary lifts - Dead, Squat, Bench, Press
- Fill in a few other multi lifts - pulldown, dips, shrugs
- Working out 2x a week instead of 3x. Resting more.

We'll see if it works.

http://www.thesteckers.net/fitness/L...20program.html

bluehazard · 07-20-2005, 03:04 AM

Quote:

Originally Posted by johnsbod

While I'm a big believer in compound lifts I think the GH release from doing squats is usually overstated.

I believe that the 20 rep squat type programs bring about success for another reason. 20 rep squats suck big time. When you're actually doing them right, you are busting your ass. Near the end you're totally exhuasted trying to press out a few more reps. Very few people actually learn how to workout that hard. If you can press yourself that hard on squats, forcing yourself through a hard set of benches, rows or military presses seems really easy in comparison.

airborneKS · 10-02-2008, 08:22 AM

great read. alot of truth to it. i have trained ignoring squats (quite frankly it just sucks), and also with squats as my main leg lift (now religiously) and the overall body gains are ever apparent. as a defensive end back in high school i had a buddy who was heavier than me and way stronger on bench but cheated on squats (he never went parrallel unless it was max time) so my legs were stronger. i'd knock him on his ass every time.

BeyondAdaptation · 10-04-2008, 01:21 AM

i little off subject but it made me think... im not real sure what the standard is for what people say as a one rep max for squats. is it until parallel? just checking because i do full squats and im pretty sure you would need to be a beast to full squat 1.5X body weight 20 times.

airborneKS · 10-04-2008, 05:33 AM

the general rule of thumb i have always been told is about 1 inch below parrallel.

07-18-2005, 10:30 PM	#3
spytech Getting Stronger Join Date: May 2005 Posts: 1,567 Recipes: 0 Rep Power: 37	Interesting article. I would never go so far to say that doing squats will build your arms as good as actual direct arm work would. From personal experience, squatting over 2x my bodyweight barely brings any arm work into my squats. What this article should be really stating (and maybe I missed it), is that the hormonal releases triggered by squats and deadlifts will immensely help overall musculature and growth (compared to isolated movements, or not doing them at all). I would guarantee that if I could put 2 identical guys together on the same routine - with one doing squats and deads, the other doing isolation movements (leg curls, seated curls, hyperextensions) as the only difference - the one doing the core movements would experience much better overall growth. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 700x2d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

07-19-2005, 04:37 AM	#10
Stecman New Member Join Date: Jun 2005 Posts: 22 Recipes: 0 Rep Power: 0	I recently finished reading a few of McRoberts books and am trying it out - - Got rid of a lot of my single joint exercises - curl, leg curl, leg extension, tricep extension - Focus on four primary lifts - Dead, Squat, Bench, Press - Fill in a few other multi lifts - pulldown, dips, shrugs - Working out 2x a week instead of 3x. Resting more. We'll see if it works. http://www.thesteckers.net/fitness/L...20program.html __________________ Progress Page - Currently 11.5% bf, 160lbs

10-02-2008, 08:22 AM	#12
airborneKS New Member Join Date: Sep 2008 Posts: 6 Recipes: 0 Rep Power: 0	Re: how to squat for HUGE ARMS great read. alot of truth to it. i have trained ignoring squats (quite frankly it just sucks), and also with squats as my main leg lift (now religiously) and the overall body gains are ever apparent. as a defensive end back in high school i had a buddy who was heavier than me and way stronger on bench but cheated on squats (he never went parrallel unless it was max time) so my legs were stronger. i'd knock him on his ass every time.

10-04-2008, 01:21 AM	#13
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 77 Recipes: 0 Rep Power: 6	Re: how to squat for HUGE ARMS i little off subject but it made me think... im not real sure what the standard is for what people say as a one rep max for squats. is it until parallel? just checking because i do full squats and im pretty sure you would need to be a beast to full squat 1.5X body weight 20 times. __________________ --------------- 142 lbs Bench: 215 Deadlift: 315 Squat: 225 Dips: 5+50lbs

10-04-2008, 05:33 AM	#14
airborneKS New Member Join Date: Sep 2008 Posts: 6 Recipes: 0 Rep Power: 0	Re: how to squat for HUGE ARMS the general rule of thumb i have always been told is about 1 inch below parrallel.

07-17-2005, 02:58 AM	#2
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	Hmm, my knees are startin to feel crappy, should i switch from squats to deadlifts? Good post.

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