Big Arms, Big Physique - Poliquin

[mrRuckus]

Big Arms, Big Physique

Q: Is it true you have to gain a bunch of muscular body weight overall in order to get big arms?

A: Typically, you have to gain 15 pounds of overall body weight to add an inch to your upper arm measurements. Now, if you want to go from 21 to 22-inch arms, which is enormous, it'll be more like a 25 pound gain.



Weider writers claimed that Arnold used to have a 22 inch arm COLD. Arthur Jones said they were full of ****. Arthur Jones was right: The Weider camp was full of ****. For Arnold to have a legitimate 22 inch arm, he would've had to weigh 308.

If you're going from a 14 inch arm to 16, then 30 pounds will do it. But going from 18 to 20 inches will require more like a 50 pound gain.

Editor's Note: For more on this topic, see Charles's article, The Truth About Bodybuilding Arm Measurements.

Now, let's say that starting tomorrow all you did was arms. There's something — and I think it has to do with acupuncture meridians — that would cause your arms to stop growing until you restore balance. So in other words, if you don't put four to five inches on your thighs, then your arms will stop growing.

Bodybuilder Troy Alves has huge arms. We were talking about this one day and he said he couldn't get his arms to grow anymore until he started training his legs.



And remember, you have far more anabolic output from training legs than training arms. So, all these people who don't like split routines are retarded. If I train arms on Monday then Tuesday I train legs, my leg workout will actually make my arms grow. The next session I do my chest and back, which will help my legs and my arms grow. The point is that the anabolic response you get is systemic.

If your arms haven't grown since Hilary Clinton smiled, then don't train them for four months. Concentrate instead on chest and back work. You may lose half an inch on your arms, but once you go back to arm training your arms will grow right away and surpassyour previous arm size.

In my years of putting size on, I found that the best way to grow arms was to NOT train arms directly for four months out of the year. I still did chins and dips of course, but no direct arm exercises.

tada

 

[Quagmire911]

Funnily enough I read that same post yesterday. So true...

 

[wolf116]

As did I, haha

 

[Mad Manic]

I don't agree with these claims at all. Of course arm size correlates with putting on weight but you don't need to add 15 lbs of weight to add an inch on your arms. The body likes to grow in proportion (hence this statement) in terms of your genetics etc. but it will undergo growth that isn't exactly in these proportions, infact it always does. The bis and tris are small muscles, so logically you won't need to add much LBM to these parts. That means it's possible to add significant arm size without a big weight increase. From experience that's true, once I started blasting my arms with high reps, drop sets and increased frequency I got big growth quick. In the time I added 15 lbs or so my arms must have grown around 1.75".

You'll always have people telling you to squat and deadlift for big arms and do minimal direct arm work. These guys will have huge numbers on the big 3 and mediocre arms for their torso size and indeed their strength. You'll then get aspiring BBers who do lots of direct arm work and have mediocre lifts on the big 3 but great arms and shoulders and great proportions. Horses for courses.

If there is anyone with big arms esp. in proportion to their torso on here who has done little iso work, then I'd like to see the pics. Otherwise, I'll continue to abandon it as an over-reaction to the 'dont' curl all the time' routines.

And yes, Arnold had cold, flexed RIPPED 22 inch arms. The writer doesn't even disprove that, just says it's BS because he wants his little article to fit in with it. The reality is Arnold did a lot of direct arm work so maximized their growth for the LBM he added.

"In my years of putting size on, I found that the best way to grow arms was to NOT train arms directly for four months out of the year. I still did chins and dips of course, but no direct arm exercises." - Well that's BS. There's hardly ever been a BBer who didn't do direct arm work in abundance, or an aspriring BBer with great arms either. Logically if everything else grows best with direct work then that logic must apply for arms. The results show that's true. Big Numbers on the big 3 help but don't maximize arm growth.

MM

 

[spesmilitis]

I have a hunch that good time to do focus on getting biceps bigger is when you can one-armed pull ups. Gymnastic athletes have the best arm development compared to every other sport, and the one-armed pull up is something they have to be good at.

I can do them, but right now I'm struggling to get mass on my legs, back and chest so I haven't focused on this exercise.

 

[mrRuckus]

Could you possibly argue about something the article says rather than dragging another thread's topic into it? The article doesn't say anything about deadlifts, squats, doing "minimal arm work", or doing "little iso work."

 

[Quagmire911]

I don't agree with these claims at all. Of course arm size correlates with putting on weight but you don't need to add 15 lbs of weight to add an inch on your arms. The body likes to grow in proportion (hence this statement) in terms of your genetics etc. but it will undergo growth that isn't exactly in these proportions, infact it always does. The bis and tris are small muscles, so logically you won't need to add much LBM to these parts. That means it's possible to add significant arm size without a big weight increase. From experience that's true, once I started blasting my arms with high reps, drop sets and increased frequency I got big growth quick. In the time I added 15 lbs or so my arms must have grown around 1.75".

You'll always have people telling you to squat and deadlift for big arms and do minimal direct arm work. These guys will have huge numbers on the big 3 and mediocre arms for their torso size and indeed their strength. You'll then get aspiring BBers who do lots of direct arm work and have mediocre lifts on the big 3 but great arms and shoulders and great proportions. Horses for courses.

If there is anyone with big arms esp. in proportion to their torso on here who has done little iso work, then I'd like to see the pics. Otherwise, I'll continue to abandon it as an over-reaction to the 'dont' curl all the time' routines.

And yes, Arnold had cold, flexed RIPPED 22 inch arms. The writer doesn't even disprove that, just says it's BS because he wants his little article to fit in with it. The reality is Arnold did a lot of direct arm work so maximized their growth for the LBM he added.

"In my years of putting size on, I found that the best way to grow arms was to NOT train arms directly for four months out of the year. I still did chins and dips of course, but no direct arm exercises." - Well that's BS. There's hardly ever been a BBer who didn't do direct arm work in abundance, or an aspriring BBer with great arms either. Logically if everything else grows best with direct work then that logic must apply for arms. The results show that's true. Big Numbers on the big 3 help but don't maximize arm growth.

MM

You just keep prattling on don't you?

Obviously you know more than Poliquin and as you put it his opinion is "BS". :crackup:

 

[Mad Manic]

Could you possibly argue about something the article says rather than dragging another thread's topic into it? The article doesn't say anything about deadlifts, squats, doing "minimal arm work", or doing "little iso work."

Well he says it's about adding lots of mass to your whole body and he says that avoiding direct arm work and doing compounds is the best option. So yes it is about squats, deads etc. and not doing much 'iso work'.

MM

 

[Mad Manic]

You just keep prattling on don't you?

Obviously you know more than Poliquin and as you put it his opinion is "BS". :crackup:

He outright says that Arnold's arms aren't 22 inch because it's 'impossible'. So yes that's a nonsense argument when they were 22 inch. And this isn't my own crackpot theory, it's the opinions of the bodybuilding world. And frankly since your chest is under 40 and your arms are under 15 yet you have good lifts on the big 3, then who is right so far? SQ, DL and BP do not give big arms. Dips, Chins do so better. Isolation work even better. Yes you need your squats but arms grow best from direct stimulation just like with legs and back.

MM

 

[Quagmire911]

He outright says that Arnold's arms aren't 22 inch because it's 'impossible'. So yes that's a nonsense argument when they were 22 inch. And this isn't my own crackpot theory, it's the opinions of the bodybuilding world. And frankly since your chest is under 40 and your arms are under 15 yet you have good lifts on the big 3, then who is right so far? SQ, DL and BP do not give big arms. Dips, Chins do so better. Isolation work even better. Yes you need your squats but arms grow best from direct stimulation just like with legs and back.

MM

Grrrrrrr.

We have been through this, the reason my chest isn't over 40" is because I am 170. I have been this weight for 4 months, because I chose to maintain. If I was 180+ by now, which I could have been, doing the same routine as I have been my chest would be over 40". Arms there could have been a chance they could have gotten over 15", but they generally aren't my best part. Upper arm that is.

Do you really think that if you deadlift 500+ and weigh 200, that you will not have big arms? Maybe if you had done your curls to, they could be even bigger but that is not the point. The point is you do not need isolation work to get big arms.

Knowone is saying that direct arm work will not help eventually, the fact of the matter is for most beginners it is purely unnecessary.

 

[EFFORT]

Grrrrrrr.

We have been through this, the reason my chest isn't over 40" is because I am 170. I have been this weight for 4 months, because I chose to maintain. If I was 180+ by now, which I could have been, doing the same routine as I have been my chest would be over 40". Arms there could have been a chance they could have gotten over 15", but they generally aren't my best part. Upper arm that is.

Do you really think that if you deadlift 500+ and weigh 200, that you will not have big arms? Maybe if you had done your curls to, they could be even bigger but that is not the point. The point is you do not need isolation work to get big arms.

Knowone is saying that direct arm work will not help eventually, the fact of the matter is for most beginners it is purely unnecessary.

I'd stop arguing with this guy, he has his opinion and isn't going to change it.

 

[Mad Manic]

Do you really think that if you deadlift 500+ and weigh 200, that you will not have big arms?

Yes you won't unless you do direct arm work or at the very least 'arm dominant' compounds like dips and pull ups. There are heavy guys I know with crappy arms on forums, gyms etc. So I don't think you'll have them.

Maybe if you had done your curls to, they could be even bigger but that is not the point. The point is you do not need isolation work to get big arms.

I honestly believe you do, certainly proportionally to your other bodyparts. Logically if you directly smack your back, chest and legs and rely on secondary stress for your bi's, tris and delts, which bodyparts will be best?

Knowone is saying that direct arm work will not help eventually, the fact of the matter is for most beginners it is purely unnecessary.

Well I disagree, I've been training barely a year and for me and most people I know it's essential.

 

[fireguy]

Again with the olympians. Those guys have the best genes in the world. Should we be comparing us to them? Could you train for 4 hours a day? Would you be growing of that? Maby if you used sterids like they did, but do you see my point? Pouliquin has ben training people for what... 20-30 years? Who are you to be arguing with him?

 

[Quagmire911]

And frankly since your chest is under 40 and your arms are under 15 yet you have good lifts on the big 3, then who is right so far? SQ, DL and BP do not give big arms. Dips, Chins do so better. Isolation work even better. Yes you need your squats but arms grow best from direct stimulation just like with legs and back.

MM

You know whats funny, I actually do some isolation work. Thank you for proving me right...The only reason as I have said that I don't have 15"+ arms is because of my weight/genetics.

 

[Mad Manic]

Again with the olympians. Those guys have the best genes in the world. Should we be comparing us to them? Could you train for 4 hours a day? Would you be growing of that? Maby if you used sterids like they did, but do you see my point? Pouliquin has ben training people for what... 20-30 years? Who are you to be arguing with him?

Olympians? I just said for myself and most people I know it's been essential. My Arms would be 2" smaller if it wasn't for direct arm work IMO. What has pro BBers genes got to do with it? If anything since their genes are so great they wouldn't need all the volume stuff as their genes would 'take care of it'. It's not me vs Pouliquin it's BBers vs PLers on how average joes should train.

MM

 

[Mad Manic]

You know whats funny, I actually do some isolation work. Thank you for proving me right...The only reason as I have said that I don't have 15"+ arms is because of my weight/genetics.

Why are you maintaining weight though? It's not really of much use whether you're BBing or PLing. You'll soon enough plateau strength wise because you'll need mass to get stronger. Likewise you won't gain mass if you don't bulk up.

MM

 

[wolf116]

I'm maintaining weight because I can't afford the food required ATM lol

 

[mrRuckus]

Well he says it's about adding lots of mass to your whole body and he says that avoiding direct arm work and doing compounds is the best option. So yes it is about squats, deads etc. and not doing much 'iso work'.

He simply does not. Quote the lines. Seriously. Where?

He says take a break from isolations in a certain circumstances but he never comes even close to saying don't do them in the quote above, but as young guys do, you choose to see only the extremes. Can you really not see his words forming this idea?



--

I just deleted 90% of my post so my rep as "Mr grumpy" doesn't because "Mr banned" or "Mr FlipsHisSh1t"

 

[mrRuckus]

Yes you won't unless you do direct arm work or at the very least 'arm dominant' compounds like dips and pull ups. .

rofl. Um. Yeah. No one ever said ignore that stuff. See, more taking stuff to the extreme. Powerlifters do more than regular flat bench, deadlift, and squats.

Powerlifters don't do 3-4-5 board presses, lockouts, and CGBP just for fun. (if you really need the blanks filled in for you it's to hit the triceps hard for the bench lockout)


but anyway i'm done with this. this isn't even when the thread is about since poliquin never said for everyone to stop doing isolations for arms. go back to ruining the other thread.

 

[Mad Manic]

He says to take 4 months off a year from doing direct arm work and he quotes these (false) figures about needing to add x weight to add y inches on the arms. This means he doesn't advocate direct arm work in the main and he thinks compounds + bulking = big arms. I seriously doubt someone who stops arm work for 1/3 of the year then prioritizes it during the other months. That makes no sense and since it's about 'adding 15 lbs to gain an inch' then that means direct work isn't prioritized that much at any point tbh.

MM