How To Get Bigger, Stronger Arms!

[Mad Manic]

Seen a few posts lately about members wanting to bring up their arms or to make them a stand out bodypart. For bodybuilders arms are a very important bodypart as they are very visible to the average person and on stage they are used in all of your poses. A big set of arms is IMO one of the bodyparts that shows power and size when someone looks at your physique.

From experience, I know that most people benefit from higher volume with arms but this does not mean lots of sets and reps. Quality over quantity. But the key is to get the muscles both stronger and bigger and to wear those fibres down.

For powerlifters, triceps are a very important muscle group for Bench Press, it's the muscle group most responsible for the final portion of the lift (lock out). To bodybuilders, triceps are very important ... they make up 2/3rds of the arm and thus manifest size.

Triceps

CG Bench: 3 x 5, 1 x 8
Tricep Dips: 3 x 8-10
DB OH Ext: 3 x 8-10
Pressdowns: Triple Drop Set

Biceps

Olympic Curls: 3 x 5, 1 x 8
DB Curls: 3 x 8-10
Machine Curls: Triple Drop Set

We start off with our basic mass builders with lower reps, as the workout progresses we do higher reps and intensity methods to fully wear down the fibres. Take most if not all sets to failure, it's important to push yourself in the gym as that's how you get gains. I advise good form; not perfect form. If you're doing every rep perfectly, the weight isn't enough. Swing a little to get that extra rep or two out, this is what gets you growth. Put all you've got to getting that extra rep or two out even if form goes sloppy.

MM

 

[Flyer]

This workout should be done only if your traditional bench, squat, and deadlift are maxed.

 

[shaunuk]

Why? There's nothing wrong with putting some arm work into your routine. Especially for the bigger/stronger guys with lagging arms, but even for beginners and intermediates there's no reason why you shouldn't put some bicep and tricep work in.

 

[Mad Manic]

This workout should be done only if your traditional bench, squat, and deadlift are maxed.

Getting big arms and having big numbers on the 3 powerlifts have little to do with one another. You do not need big arms to have big numbers on the big 3, conversely big numbers on those 3 does not mean big arms. For big arms you need to work hard on tricep and bicep exercises, period. Never met anyone who had big arms and didn't work them hard. My arms have grown from 12.5" to 17" in 15 months because I know how to work my arms. Squats and Deads do not make your arms grow. Thighs and Back yes, but arms no.

MM

 

[Flyer]

You can incorporate the exercise into your routine if you have the time.

I'm pointing out that if this is the only program you do, it is very unlikely that you will go far. Big arms seldom connect to a small core.

Beginners could misinterpret what you're saying and redirect their efforts into isolation exercises with that program.

 

[cuzza]

Doubtful Flyer, it expressly says it's only for biceps and triceps.

Looks like a pretty good little routine there MM. I need to sort out my arm work, I'm usually very 'whatever' by the time it comes to do it. Really should sort it.

 

[Mad Manic]

http://www.youtube.com/watch?v=1cC1X5Jz-KA&feature=related

Yes, pause the link at 2 mins 57 secs, if that doesn't motivate you to get big arms then I don't know what will. ;-)

MM

 

[future_strongguy]

Tricep dip is bad for the shoulder, no? Puts them in a pretty abnormal position.

 

[Master Bates]

What's the difference between a tricep dip and a regular dip, or are they the same thing?

 

[Mad Manic]

The bars are further inwards and you keep upright as possible and no they are fine for the shoulder unless you have a problem with your shoulder.

 

[MrS]

the best are ring dips. Even better are muscle ups.

 

[future_strongguy]

Perhaps it's bench dips then that are bad then. I think I remember Mehdi explaining why over at stronglifts.com. By bench dips I mean having your feet on a bench, and hands on another bench.

 

[Mad Manic]

I am OK with the OP's idea about curling for arms, but I don't like the fact that no one on this post has yet come close to mentioning the significance of diet...big arms are built in the kitchen...thus, the tools for forming big arms involve mainly a fork and a plate. You don't eat enough? Forget about big arms, then.

Also, if one works his body consistently with progressively heavy weights, big arms will invariably result because arms are used in virtually every upper body workout; also, squats induce big arms via indirectly.

Also, big arms should involve pullups, preferably reverse grip.

I agree yes, diet is very important, but I thought I'd cover the training part as diet is covered in general in other threads. But diet is very important for building muscle mass. Reverse grip pull ups are a good exercise, but I class them as more of a back exercise and have them on a back day tbh.

MM

 

[wolf116]

so often we overlook the basics, especially the newbies who naively assume muscle can be built by weights alone.

So true. I'm a very poor student and ran into some major money problems recently. I've been training as hard as ever but I'm regressing in size and strength due to only being able to afford half the calories.

 

[Drum&Bass]

I've been training as hard as ever but I'm regressing in size and strength due to only being able to afford half the calories.

????? Even when I eat like crap, I don't lose strength, I may fatigue faster, but how the hell does someone lose strength from a lack of calories ????????

 

[wolf116]

????? Even when I eat like crap, I don't lose strength, I may fatigue faster, but how the hell does someone lose strength from a lack of calories ????????

When you loose weight your squat and bench numbers usually go down. Deadlift not so much but it is still affected.

It's just the same as the strength everyone looses while cutting.

Eating like crap is different to not eating enough.

 

[MrS]

take a break!
take a good 6-7 days off if you're starting to go backwards.
Afford half the calories, that's a fairly weak excuse brother.
How much is tuna?
Spaghetti?
Baked beans?
Chicken drumsticks!
Get a job.

 

[MrS]

Elaborate, please.

Rings.
Gymnasts rings.

Dips on them!
A muscle up is a pullup turned into a dip.
Explosive pullup so you end up in the dip position and then dip.
You can do this on a bar as well! Like a pullup, just make sure you have space to pull yourself all the way up and dip it.

 

[wolf116]

take a break!
take a good 6-7 days off if you're starting to go backwards.
Afford half the calories, that's a fairly weak excuse brother.
How much is tuna?
Spaghetti?
Baked beans?
Chicken drumsticks!
Get a job.

I'm nearly going to get kicked out of this house due to missing rent and I haven't payed the rego on my car I need to get to school. Trust me I'm not the sort of guy who gives in, I'm slamming down all the raw eggs and beef mince I can. I also made a veggie patch to get some free veggies and sweet potato(how many people go that far?) I have a part time job! It isn't easy being an unsupported student. Not everyone has a supportive family.

I'm also intolerant to beans, wheat, oats and milk.

 

[wolf116]

Rings.
Gymnasts rings.

Dips on them!
A muscle up is a pullup turned into a dip.
Explosive pullup so you end up in the dip position and then dip.
You can do this on a bar as well! Like a pullup, just make sure you have space to pull yourself all the way up and dip it.

I'm very impressed if you can do a muscle up! I'm not even close.