Thicker arms? (not necessarily the muscle but the wrists too)

[dot]

I started lifting a bit to maintain some muscle I gained, and I'm not too worried about muscle, but how do you get more solid and wider arms near the wrists towards to triceps? My triceps stick out half more than at my wrists, which are really skinny.

I drink about 2-3 glasses of 2% milk a day. I don't know what else develops bones or that area.

 

[Skilla_Staz]

Your wrists are bones. Bones only become wider (denser) when they have to. You can't force this to happen, it will occur over years of lifting because the body is adapting to the heavy weights.

And your post doesn't really make a whole lot of sense...

"wrists towards to triceps"?
"half more than at my wrists"?

Are you saying your triceps (upper arm) are larger than your wrists? I would hope so. My wrists are about 6.75" around, and my arms are just about double that.

 

[dot]

Your wrists are bones. Bones only become wider (denser) when they have to. You can't force this to happen, it will occur over years of lifting because the body is adapting to the heavy weights.

Meh. What can I do to ensure the bones grow + stay strong? Just drink milk?

Are you saying your triceps (upper arm) are larger than your wrists? I would hope so. My wrists are about 6.75" around, and my arms are just about double that.

Yeah that's what I'm saying. Haha I know, but I'm just saying there's a noticeable difference and I just wish my wrists down to the triceps were wider too.

 

[eminence]

do you know what a tricep is?

 

[sexy_kuta]

i think hes referring to forarms LOL

 

[Skilla_Staz]

I'm thinking he might be.

Your forearms (elbows to wrists) or your triceps (rear of your upper arm)?

The bones will grow if there is need to grow. Lift heavy and in due time, they will become denser and thicker.

 

[dot]

HAHA whoops. Yeah I was talking about forearms.

 

[donjuanjovi]

You can do wrist curls to strengthen your forearms. You can also buy some grippers to strengthen your grip which will also make your forearm larger.

 

[Skilla_Staz]

Thats true, but generally speaking, lifting heavy weights will improve forarms naturally.

Good exercise to add to the list, hammer curls.

 

[Deadly_Ripped]

One of the best ways to grow any muscle is to do a bunch of different kinds of exercises for that muscle.

Give your triceps as much exercise as you give your biceps and your arms will grow HUGE.

I have been lifting now for 3 weeks and have gained 3/8 of an inch on each arm circumference. 12 1/2 ---> 12 7/8

I do standard easy curl bar curls
I do reverse grip easy curl bar, which just means that my knuckles are facing upwards
Hammer curls
standing dumbell curls rotating from hammer position to wasy curl position

usually in reverse order as i lsited them

for triceps I do standing overhead tricep extentions
laying down tricep extensions
Standing tricep extensions with overhead cable and rope or angled bar.

There are 3 muscles in the triceps, and each of those exercises listed for triceps works out each part.

 

[Mr. Unique]

Meh. What can I do to ensure the bones grow + stay strong? Just drink milk?

yeah, My wrists are pretty small too, but overtime I know they will get bigger cause of calcium. Just drink milk, or find another source for calcium and stay active. Bones stop growing long but they keep getting thicker until 25 or 30.

 

[Skilla_Staz]

Or if you want some quick bone thickness, beat your wrist with a hammer on a regular basis. The trauma may cause calcification lol.

 

[Mr. Unique]

lol, yeah, hammer you're cheeks, chin, and jaw too. You might end up looking like a male model.

 

[Skilla_Staz]

Exactly lol. Either that or you'll just look like you got your ass kicked.

 

[wimac489]

u want thick ass arms? simple as doing pull ups with ur palms facing you with a slightly wide grip. your brachilias muscle or w/e its called makes ur arms look thick. curls will help mostly from a side kinda view if u feel me.

 

[grr]

has to be said: CURLS FOR THE GIRLS