Help with arms...

[Fuglydude]

Hey all,

just wondering if you guys would be willing to share any tips when it comes to getting bigger arms. My arms are very stubborn and never seem to respond no matter how much I beat on them. Its pretty frustrating. Current stats:

26 years old, 5'8" 168, bodyfat...no clue, but around 12 or so...I've got pics posted around. My arms are only 15". I've been working out for over 9 years, and my arms have always been small. In contrast my waist is 29", my chest around 42", quads 24", and my shoulder girdle 52".

I know you guys all say to do other lifts to get bigger arms. Currently my 1 RM deads are sitting at 430 lbs, my back squat at 325 lbs (yes I go below parallel). I don't bench because of bad rotator cuffs, but I get 6-8 reps with 85-90 lb dumbells for incline bench press. My powerclean is 225 or so.

I've been focussing on doing lots of compound exercises and super-setting, but my arms still don't respond. Example: Yesterday I did a bicep day because I felt lazy, and I did 20 narrow grip chin ups (no added weight), super setted with light hammer curls. I do weighted dips for tri's... along with cable work.

I'm very lost as to what approach to take on getting bigger arms, so any suggestions/tips are welcome. Thanx

 

[simon]

This and this may help.

 

[EFFORT]

you need to add more overall mass to your body, get up to 200lbs and watch how your arms grow.

 

[Fuglydude]

Simon...great articles. Thanx a lot!

EFFORT, man I wish I could hit 200...I know I will one day. I can typically put on weight reasonably well when I actually try... but for now I NEED to stay lean... by lean I mean: waist below 30" with vascularity in lower abs, and fairly defined upper abs because of work. I have crappy genetics for abs, so I have to stay pretty lean to ensure I have some semblance of abdominal definition. Ideally I'd like to maintain single digit body fat.

I wish I could get to 200 lbs and still keep my waist below 30!

 

[Mad Manic]

To get big arms you're going to need to add mass. Given your bodyweight, bodyfat level (seen your pics) and height etc. 15 " seems about right. But personally for me, having an arms day, along with working your bis on back day and tris on chest day to finish them, works well. Also incorporating dropsets on my arm day and taking most sets to failure, then again I do that with most things.

e.g.) On your Chest day, do heavy pressdowns and tricep dips to finish them.
On back day, do some ez bb curls and preacher curls to finish them.

On your arm day, do CG Bench Heavy, Tricep Dips, DB Ext and drop sets on Pressdowns to finish. With Bis, do BB Curl Heavy, DB Curls and then machine curls dropsets to finish.

But that's me, I train hard, long, high volume and I take most things to failure. My arms are 17" and fairly lean, I do need to shed some bf soon but very little of it is stored on my arms. Mostly around the hips, stomach and bum.

MM

 

[Mad Manic]

I've been focussing on doing lots of compound exercises and super-setting, but my arms still don't respond. Example: Yesterday I did a bicep day because I felt lazy, and I did 20 narrow grip chin ups (no added weight), super setted with light hammer curls. I do weighted dips for tri's... along with cable work.

CG Chins are more of a back exercise and 20 reps is too high anyway, hammer curls are more of a forearm exercise and going light isn't good, and cable work for tris is not very good for packing on mass.

BB Curls, DB Curls, Machine Curls, CB Bench, Tricep Dips, Machine Pressdowns, DB Ext are the things you should be doing. Go heavy on your bread and butter stuff (BB Curls, CG Bench), medium on your secondary stuff then higher reps on your finishing moves.

MM

 

[Quiksilver]

You have a good strength base, but as EFFORT said, you're going to have to pack on some mass(bump up your protein/carb intake about 300kcals) if you want bigger arms.

I believe Semag was a well respected trainer, here's what he has to say about arm size

http://www.sosuave.net/forum/showthread.php?t=82422

 

[L B]

Try stop doing compound exercises. Focus one day only on bi/tri only. Do isolation exercises like bicep curl, hammer curl, curl with rope. For tricep: skull crusher, narrow grip bench (if your rotator cuff can handle it), one arm cable tri extension.

Compound exercises fatigue your arm bi/tri, so you might not be able to work them with great intensity.

 

[Drum&Bass]

WTF dude !!!!! your MAD strong for 5'8 168lbs with 12% body fat.

I'm 5'9 170lbs with 6.9% bodyfat and my numbers are no where near what yours are.

you are blessed with strength.

If you want bigger arms you need to do more weighted pull up work. You got real good number with the obvious 3 but how much weight can you pull up with full ROM ??

You also need to do weighted dips.

Those 2 tips are just the start, the more exercises you do RAW the better it is is for building up your arms. Your arms aren't gonna get super huge or anything like that but you won't be disappointed with how they look.

Jumping up to 200 lbs is such a cheesy answer. You'll get there when you get there, theres no switch that can make that happen any faster than time and genetics will allow. While your waiting for that to happen LIFT RAW and do lots of hanging exercises.

 

[Fuglydude]

Thanks for the responses everyone...interesting what works for everyone. I'm definitely gonna change up my routine soon.

LB how much should I drop on the basic big compound movements? I do a lot of low rep strength work, like 2 sets of singles and then 2-4 sets of triples w/ heavier weight, etc. Then 2 work sets of like 8-10 reps with things like back and front squats and deads. I take my chins/dips, rows and presses to higher reps.

D&B thanx for the complement. You're ridiculously lean at 6.9%! Not quite sure what my bf% is...check out my pics. Question for you: how much volume should I do with the exercises you highlighted. I already do weighted pull up work but like MadManiac said its hard because my back just dominates the movement. I can get 6-8 reps with a plate (45 lbs) for both wide and narrow grip chins...should I go down to 25 lbs and do more reps? Similarly for weighted dips I can get 8 reps w/ 90 lbs hanging off me...but should I go lower, say a 45 lb plate and go for 10-15 reps?

I find isolation work tough because my back and shoulders just dominate and take over the movement. Guess I'll just have to focus a lot more on getting isolation.

Thanks for the suggestions everyone.

 

[EFFORT]

Simon...great articles. Thanx a lot!

EFFORT, man I wish I could hit 200...I know I will one day. I can typically put on weight reasonably well when I actually try... but for now I NEED to stay lean... by lean I mean: waist below 30" with vascularity in lower abs, and fairly defined upper abs because of work. I have crappy genetics for abs, so I have to stay pretty lean to ensure I have some semblance of abdominal definition. Ideally I'd like to maintain single digit body fat.

I wish I could get to 200 lbs and still keep my waist below 30!

Are you a model? You can try a lot of stuff out but i really don't think your going to lift your way to bigger arms while staying at 168lbs.

 

[EFFORT]

Jumping up to 200 lbs is such a cheesy answer. You'll get there when you get there, theres no switch that can make that happen any faster than time and genetics will allow. While your waiting for that to happen LIFT RAW and do lots of hanging exercises.

How is that a cheesy answer?

 

[Mad Manic]

Are you a model? You can try a lot of stuff out but i really don't think your going to lift your way to bigger arms while staying at 168lbs.

I agree with this, as your bodyweight goes up then as long as you work your whole body and your arms hard, your arm size will go up. I used to moan about arm size and whatnot too but now they are 17" and lean, it's about hard work and consistency.

MM

 

[LoneSilver]

I wouldn't consider 15 inch arms small on a guy 5-8 and if they are looking hard and not just a fat bicep then most likely you'll get respect.

I am 6-2 230 and my arms cold flexed are that size and I don't sweat it and don't work my arms directly yet but will and when I do I know from previous years I have had them at close to 17. Big biceps like Hulk Hogans who has 21guns is genetics and I can bet you could even juice and not get that big an arm properly before Hogan even started lifting his arm was 18 already.

Being proportional is whats important go to this link below and compare. I don't bodybuild but powerlift but I wanted something to work toward for my height and weight as with strength comes size and mass if the diet is on. Surprisingly the short time I have been hittin' the weights the big 3's I am right on target except for my calves and like I said earlier my biceps but remember nothing is written in stone and no one person coach or trainer know it all take what they give and plan accordingly to your type of body and spirit and kick ass.

LoneSilver

http://www.illpumpyouup.com/articles/symmetry-chart-for-bodybuilding.htm

 

[Drum&Bass]

honestly I think your gonna know better than me whats gonna have a stronger effect on your body as far as volume.

If you find your getting stuck at a plateau then you might want to experiment with higher volume. In the meantime your numbers are awesome, I definitely wouldn't mess around with what your currently doing because it seems to be working.

I think I saw your pics awhile back, you have a dark complexion and a shaved head ?? You are without a doubt hands down DEFINITELY IN SINGLE DIGIT BODY FAT RANGE (possibly even lower than me), i have no idea where you got that 12% BS. Don't let magazines, websites and the media fool you into thinking a juice head with crazy vascularity is the definition of ripped, its all clever lighting and anabolics.

Also I've seen guys who are our size that over 200lbs of solid ripped muscle. Its not easy to do and maintain, its more a pain in the ass unless you plan on getting a little bit chubby.

At your height your weight is ideal, I wouldn't get to absorbed in the numbers game, forget trying to make 200lbs garbage, if it happens it happens but if your force yourself to bulk up to that weight you'll find yourself putting on fat and then losing ALL of it and ending up right where you started when you begin to cut.

Someone said the most important thing is symmetry and proportion, I'm gonna have to agree with them on that. Unless you plan on taking gear, keep doing what your doing and don't try to force your genetics !

 

[EFFORT]

honestly I think your gonna know better than me whats gonna have a stronger effect on your body as far as volume.

If you find your getting stuck at a plateau then you might want to experiment with higher volume. In the meantime your numbers are awesome, I definitely wouldn't mess around with what your currently doing because it seems to be working.

I think I saw your pics awhile back, you have a dark complexion and a shaved head ?? You are without a doubt hands down DEFINITELY IN SINGLE DIGIT BODY FAT RANGE (possibly even lower than me), i have no idea where you got that 12% BS. Don't let magazines, websites and the media fool you into thinking a juice head with crazy vascularity is the definition of ripped, its all clever lighting and anabolics.

Also I've seen guys who are our size that over 200lbs of solid ripped muscle. Its not easy to do and maintain, its more a pain in the ass unless you plan on getting a little bit chubby.

At your height your weight is ideal, I wouldn't get to absorbed in the numbers game, forget trying to make 200lbs garbage, if it happens it happens but if your force yourself to bulk up to that weight you'll find yourself putting on fat and then losing ALL of it and ending up right where you started when you begin to cut.

Someone said the most important thing is symmetry and proportion, I'm gonna have to agree with them on that. Unless you plan on taking gear, keep doing what your doing and don't try to force your genetics !

D&B not sure what you read but the guy posted here about having trouble getting his arms to grow. He's 168lbs, the solution to his problem is to add more overall mass. You of all people should know that. (Hopefully you just misread something)

 

[Fuglydude]

EFFORT I strip part time and its stagette season, so I need to be lean...its tough to stay as lean as I'd like to and still put on weight. I'm in school fulltime and have 2 other jobs, and although I do my best with my diet its tough to be 100% good all the time. Plus I don't get enough sleep.

I know I'm making excuses, and gotta try harder to tighten things up.

D&B...i'm not sure who you saw man...but this is me again:

http://i102.photobucket.com/albums/m91/Treydesmon/DSC02411.jpg

http://i102.photobucket.com/albums/m91/Treydesmon/DSC02440.jpg

Whenever I get tested for bf% with ELG it says I'm in the 11-12% range...I'm not sure what to believe anymore because I haven't had a caliper bf% test done in over a decade.

I was on a herbal diuretic for these shots, so I know that makes me look leaner. I do like the point about not getting wrapped up in numbers tho...

Thanks again for the responses guys.

 

[EFFORT]

EFFORT I strip part time and its stagette season, so I need to be lean...its tough to stay as lean as I'd like to and still put on weight. I'm in school fulltime and have 2 other jobs, and although I do my best with my diet its tough to be 100% good all the time. Plus I don't get enough sleep.

I know I'm making excuses, and gotta try harder to tighten things up.

D&B...i'm not sure who you saw man...but this is me again:

http://i102.photobucket.com/albums/m91/Treydesmon/DSC02411.jpg

http://i102.photobucket.com/albums/m91/Treydesmon/DSC02440.jpg

Whenever I get tested for bf% with ELG it says I'm in the 11-12% range...I'm not sure what to believe anymore because I haven't had a caliper bf% test done in over a decade.

I was on a herbal diuretic for these shots, so I know that makes me look leaner. I do like the point about not getting wrapped up in numbers tho...

Thanks again for the responses guys.

I understand man, adding more weight is never easy since we all have a life. Your just gonna have to wait until you have the time to really nail it. You've obviously done a great job with your body though and the only thing you would have to do is up your calorie intake.