Police Officer Preparation & Law Enforcement Resource - Archive

Heyas all,

Does anyone know a good arms workout that I can bulk my arm size? I need to fill out my shirt a bit more ;) I have access to free weights (which I perfer) and the machines.

Thanks in advance,
Steve

Why don't you just tailor your shirt sleeves so they are tighter????


:D And I've seen that!



Try these.

Biceps

Standing barbell curls with either EZ curl bar or straight bar.

Seated or inclined dumb bell curls.

Preacher curls with either barbell or dumb bell.

Triceps - hit the tri's hard to get size.

Skull crushers. I think its the best to gain muscle mass in the arms.

Dumb bell kickbacks.

Overhead dumb bell press.

Close grip bench press.

Just do whatever workouts you want. Theres no magic exercise thats gonna bulk up your arms. Just hit your bis, tris, and shoulders.

The triceps are the most important part and the biggest on the arm. They take up almost 3/4 of your arm size. You'll want to be doing close grip bench, skull crushes, things of that nature for your triceps. Dumbbell curls work for the biceps, but I never do them because you wont really notice a difference in strength.

Make sure you're eating enough too, in order to gain muscle. Mix in some whey protein with your glass of milk, because in order to build muscle, the body must have adequate amounts of protein.

And for toning (bigger arms), you'll want to do high reps, low weight. (not too low) For strength, you'll want low reps, high weight.

4 sets of good chins and dips will get your arms bigger than 16 sets of curls/triceps extensions.

I have a good arm workout I discovered when I was about 13. PM me and I'll tell ya how it's done. The only drawback to it is one of your forearms will be huge, your palms may grow hair and you might go blind. I have not gone blind yet but I do keep NAIR in business.

I have a good arm workout I discovered when I was about 13. PM me and I'll tell ya how it's done. The only drawback to it is one of your forearms will be huge, your palms may grow hair and you might go blind. I have not gone blind yet but I do keep NAIR in business.

13?????


:rolleyes: Late bloomer!!!!


:D

Deadlifts, pullups, and squats and bench for size.

I have a good arm workout I discovered when I was about 13. PM me and I'll tell ya how it's done. The only drawback to it is one of your forearms will be huge, your palms may grow hair and you might go blind. I have not gone blind yet but I do keep NAIR in business.

With that catchy title, I had assumed someone was gonna tell him. And, if ya switch arms occasionally, they'll come out almost the same size!


:rolleyes:

:D

push ups and lots of them!

how often are you training your arms? what does your split look like? as an aside, overtraining will hinder growth just as much as undertraining in addition to not eating enough.

p.s. please don't tailor your shirts lmao :cool:

You guys are hillarious! I love it.


I say what ever you do switch it up. Left, right, left, right, sort of like marching!

what does your split look like?
I've learned that you can't just jump right on in with questions like that, at least buy him a drink first;)

I've learned that you can't just jump right on in with questions like that, at least buy him a drink first;)

cute :p

Nothing wrong with having your shirts tailored!


...well I guess as long as you have at least a little something to fill them with!


:D

So many comments, not nearly enough time... :D

Heyas all,

Does anyone know a good arms workout that I can bulk my arm size? I need to fill out my shirt a bit more ;) I have access to free weights (which I perfer) and the machines.

Thanks in advance,
Steve

I posted before on 21. Get a barbell, and the first 7 reps, curl the barbell halfway, which would be the down position to your bellybutton (midpoint). The the next 7 reps, curl from the midpoint to your highest degree (chest). Your last 7 reps will be a standard full arm curl.

Your going to want to start out lighter then what you normally curl due to the excess reps. I had to start 10 pounds lighter.

Hope it works, I know it did for me.

Darin also mentioned Skull Crushers, which are great for the arms.

4 sets of good chins and dips will get your arms bigger than 16 sets of curls/triceps extensions.

Are you talking standard, weighted, slow negatives, or what? It seems like all I do are pull-ups and dips, and I do A LOT of them, and my arms barely maintain their size, let along gain much.

In addition, at what point should someone be using arm isolation techniques (preachers, etc) and how should they be integrated into a workout involving pull-ups, dips, and other body weight boot-camp stuff? Is it just for definition? I believe you're a certified trainer, so I thought I 'd throw these questions out to you in the arm-growing thread...

Actually the best way to get your arms bigger is by doing heavy squats. Squats are the best workout known to man because it is working the most muscle of any workout and naturally releases the most growth hormone. If you also notice your biceps are in a flexed position during the squat which allows the biceps to grow as well (better than any arm workout). Also the squats as you know are mostly about the legs, but the whole body truly benefits from this. The main core mass building exercises are the best for overall muscle mass. It is very difficult to get big arms without these exercises. Yes you can do bicep curls and a variety of bicep workouts but that should just be the finisher or the touch up at the end of a squat workout just to pump some more blood in the bicep. I've been training for years, and my arms never got big until I altered my workout to the basics. Heavy squats followed by 4-5 days rest, Deadlifts followed by 4-5 days rest, and clean and snatch followed by 4-5 days rest. Also I like doing pullups every once in a while (which is good for biceps as well). That with a lot of protein, sound nutrition and good rest (atleast 8 hrs of sleep per night) will put you on path to success.

Actually the best way to get your arms bigger is by doing heavy squats. Squats are the best workout known to man because it is working the most muscle of any workout and naturally releases the most growth hormone. If you also notice your biceps are in a flexed position during the squat which allows the biceps to grow as well (better than any arm workout). Also the squats as you know are mostly about the legs, but the whole body truly benefits from this. The main core mass building exercises are the best for overall muscle mass. It is very difficult to get big arms without these exercises. Yes you can do bicep curls and a variety of bicep workouts but that should just be the finisher or the touch up at the end of a squat workout just to pump some more blood in the bicep. I've been training for years, and my arms never got big until I altered my workout to the basics. Heavy squats followed by 4-5 days rest, Deadlifts followed by 4-5 days rest, and clean and snatch followed by 4-5 days rest. Also I like doing pullups every once in a while (which is good for biceps as well). That with a lot of protein, sound nutrition and good rest (atleast 8 hrs of sleep per night) will put you on path to success.

That is actually pretty close to what I was gonna post to you. I was born with pretenders arms....all my biceps are crammed up into a big ball and they look pretty big. It doesn't hurt that I am a Samoan half breed too.

The main lifting that I would recommend to you should you not want to squat or do heavy dead lifts is to do pull ups and dips. Someone else stated that too I think, and it will quickly incorporate all your muscle fibers and push them to total exhaustion. After you break your muscles down, you need to feed them with with protein and rest. Add some water, maybe some genetics and taaaadaaa, bigger biceps. :D

In addition, at what point should someone be using arm isolation techniques (preachers, etc) and how should they be integrated into a workout involving pull-ups, dips, and other body weight boot-camp stuff? Is it just for definition? I believe you're a certified trainer, so I thought I 'd throw these questions out to you in the arm-growing thread...

compound movements are more beneficial than any isolation exercise, any day. do you keep track of your diet in any way, shape or form? if you're not eating enough, you're not gonna grow.

I was told a long time ago to concentrate on triceps to gain arm size and I swear by it now.

I agree with the squats too, but I run too much for heavy leg training. Deadlifts and military presses also help build size to your arms...

compound movements are more beneficial than any isolation exercise, any day. do you keep track of your diet in any way, shape or form? if you're not eating enough, you're not gonna grow.

qft

@ OP: I have a 3 phase routine that works quite well...if you'd like the detailed version of it, PM me so that I can send it to you when I'm on my home computer

I say go to HOOTERS and be done with it. :rolleyes:
Best arm workout you'll ever get. lmao