Arms aren't getting any bigger.. wtf?!

[TheLadiesMan]

My arms are semi-toned up... I mean you can see veins popping out, but I want to make my biceps bigger. I am stronger than I was two months ago I know this. Still, I want GUNS BABY!!!

Suggestions please on workout, diet, and supplements?

 

[dj ben2]

same old same old do core lifts which target the bigger muscle groups like deads squats and bench and your arms will grown with the rest of your body just working your amrs is stupid and will take twice as long

 

[Flyer]

http://www.sosuave.net/forum/showthread.php?t=78783&highlight=squat+big+arms

 

[Warboss Alex]

you are stronger than two months ago - you're on the right track.

however for significant improvements we're talking way longer than that. 3 months should be enough to see a difference but if you want a head-turning improvement you'll have to think in terms of a year or two.

for 2" on your arms you'll need to add ~40lbs of overall body mass, which depending on your genetics will take 1-2 years.

(assuming you are training correctly and eating enough to grow throughout this time)

 

[TheLadiesMan]

gotcha.... i keep lookin for it to happen overnight. thanks buds

 

[PhatE1vis]

I can attest to squatting for bigger arms....it works.

Just started squatting about 2 months ago as part of a new dedication to compound exercises (squats, deads, bench, pull ups, presses, dips, rows). I de-emphasized all isolations including curls.

While I'm still miles away from doing 150% of my bodyweight for squats, my arms have kept pace with the growth that I've seen overall.

Now I see dudes in the gym fussing around with the elaborate arm routines and I just want to shake them and convert them to squats and deads. If only I had come around about 2 years ago when I first started getting "serious" about strength training.

 

[Kerpal]

Only a few people at my gym do compounds (squat, deadlifts, etc). There are dozens of "curl zombies" (what I call them, because they remind me of zombies, all they do is stare off into space and curl over and over) all over the place though.

Guess which group has bigger arms?

 

[Quiksilver]

Good work on staying consistent.

So you want bigger guns do you? How much do you weigh, whats your bodyfat, and what are your squat/dead/bench numbers?

If you want decent(good sized) arms you're gonna have to be able to barbell curl up around 120-135lbs for reps. Now, your body might not be developed enough to be able to support that. You need to be strong everywhere to take your bicep curl to the next level.

 

[Flyer]

I can attest to squatting for bigger arms....it works.

Just started squatting about 2 months ago as part of a new dedication to compound exercises (squats, deads, bench, pull ups, presses, dips, rows). I de-emphasized all isolations including curls.

While I'm still miles away from doing 150% of my bodyweight for squats, my arms have kept pace with the growth that I've seen overall.

Now I see dudes in the gym fussing around with the elaborate arm routines and I just want to shake them and convert them to squats and deads. If only I had come around about 2 years ago when I first started getting "serious" about strength training.

lol. dont convert them! *slaps*

I dont wanna have a line for squat rack!

 

[mrRuckus]

While I'm still miles away from doing 150% of my bodyweight for squats

.

Is that some sort of common benchmark?

 

[TheLadiesMan]

squats, you mean, squats..... weights on your shoulders, been down, then back up.... squats? .....don't see how this will work my arms but.. ok, I'll try it.

 

[Quiksilver]

Alright then... pound out 20 sets of 20 reps, as light a weight as you can manage, remember to swing with your back, and only work the middle range of motion. Do this 14 times per week, once in the morning and once in the afternoon. Every 5 weeks take a deload week of 10x10, 7 days per week.

Is that the answer you're looking for?

 

[Flyer]

squats, you mean, squats..... weights on your shoulders, been down, then back up.... squats? .....don't see how this will work my arms but.. ok, I'll try it.

WBA answered this already:

"for 2" on your arms you'll need to add ~40lbs of overall body mass, which depending on your genetics will take 1-2 years."

Squats will give you that overall body mass. Combine that with deadlift and benching, military press and wide grip pullups. You have a winner!

 

[PhatE1vis]

Is that some sort of common benchmark?

Not sure, but it was cited in Effort's link that Flyer posted in this thread. I'm at about 100% now.

 

[PhatE1vis]

lol. dont convert them! *slaps*

I dont wanna have a line for squat rack!

True! And that did happen to me last night, so I hear ya.