lookin for a good arm workout...

[cntryboy0531]

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

[Nole795]

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.

[Grift]

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...

[NY BLUE 86]

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.

[K-9MALY]

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

[The13ig13adWolf]

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.

[GrayPatriot]

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...

[KnightRider3702]

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

[mpd145]

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