I want bigger arms???
AlmondTheGreat
Posts: 92
I think its genetics but I've never been happy with the size of my arms( forearm and upper arm ) My shoulders are developing well and so is everywhere else but I always think my arms are too small.
I have a well rounded routine and know I need to do a fair amount of compound movements, mixed in with isolations too. Is there something I can do to increase arm size?
My routine is:
Day 1
Chest and triceps. I have added some Bicep curls in too.
Day 2
Back and Biceps
Day 3
Shoulders and Legs. I have added a tricep set in too.
Any advice would be great.
I have a well rounded routine and know I need to do a fair amount of compound movements, mixed in with isolations too. Is there something I can do to increase arm size?
My routine is:
Day 1
Chest and triceps. I have added some Bicep curls in too.
Day 2
Back and Biceps
Day 3
Shoulders and Legs. I have added a tricep set in too.
Any advice would be great.
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Replies
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put up what bi's and tri's lift your doing .sets reps0
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are you eating a caloric surplus?0
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Are you in the squat cage while curling?0
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Yeah I'm eating a surplus of calories and have my diet set to 30% protein. I do 4 different exercises for triceps and biceps on the routines. Not sure what you mean about curling in the squat cage??0
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Isolation movements or whole routine?0
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I think its genetics but I've never been happy with the size of my arms( forearm and upper arm ) My shoulders are developing well and so is everywhere else but I always think my arms are too small.
I have a well rounded routine and know I need to do a fair amount of compound movements, mixed in with isolations too. Is there something I can do to increase arm size?
My routine is:
Day 1
Chest and triceps. I have added some Bicep curls in too.
Day 2
Back and Biceps
Day 3
Shoulders and Legs. I have added a tricep set in too.
Any advice would be great.
Are your workout days back to back, or do you have a day off in between. I as as you should not work bis 2 days in a row, they won't have time to build and recover.
The four exercises for bis and tris may be overdoing it a little, unless you are only doing 2 sets of each exercise. if you are doing 3 sets that is 12 sets on top of the work they get from the compound lifts, which may be too much.0 -
No I have rest days in between workout days and am eating plenty. I am developing everywhere else fine but my arms always lag behind??
My routine
Day 1
chest and triceps
Day 2
rest
Day 3
Back and Biceps
Dat 4
rest
Day 5
Shoulders and legs
Day 6 and 7
Rest0 -
No I have rest days in between workout days and am eating plenty. I am developing everywhere else fine but my arms always lag behind??
I am not judging here, I just want to point out what I see based on your avatar. It appears your arms are more developed (relatively larger) than your chest. In other words you arms don't look small when compared to the rest of your body that you can see in the picture.0 -
Lol my chest is massive and I wish that was true. Criticism is welcome mate if its gonna help0
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Lol my chest is massive and I wish that was true. Criticism is welcome mate if its gonna help
Not criticizing, just pointing out what I see, but all I can go on is your pic.
How many sets/reps are you doing on the bis and tris?0 -
I stick with the 8 - 12 reps and mainly do 3 sets. I have changed a couple of exercises to 4 sets just to mix it up a little.0
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Yeah I'm eating a surplus of calories and have my diet set to 30% protein. I do 4 different exercises for triceps and biceps on the routines. Not sure what you mean about curling in the squat cage??
how long have you been in a surplus and how much weight have you gained?0 -
Probably 6 months and gained about 8 pounds I'd say. Don't want to be gaining too much as it would be mostly fat.0
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Probably 6 months and gained about 8 pounds I'd say. Don't want to be gaining too much as it would be mostly fat.
If you want to bulk slow to minimize fat gains that's fine, but don't expect your muscle mass to increase by leaps and bounds either.0 -
From my research and knowledge, the natural body builder can only put from 6 to 8 pounds of muscle on in a year anyway. Anything else would be fat. My gains are good its just my arms I am trying to improve...0
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From my research and knowledge, the natural body builder can only put from 6 to 8 pounds of muscle on in a year anyway. Anything else would be fat. My gains are good its just my arms I am trying to improve...
True, but that doesn't mean that if you gained 8 lbs in a year it would all be muscle.
But again, the point is if you're set on gaining slow, then you're going to have to accept gaining slow.0 -
So how would you suggest gain faster? I have added 8 pounds already in 6 months lol. I wish there was a faster way to do it naturally lol.0
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Perhaps I can share my experience. I've been lifting for over 30 years and even though I'm in my 50's now I've added some great mass to my arms over the past year that might even exceed what I did in my 20's.
In the past year both due to work travel and reading about Mike Metzner and Dorian Yates I've reduced my # of workouts a week from 5 to 3 and my sets from 12 to 5 to 8 depending on the body part. However I've been pushing HARD to lift HEAVY. so as an example I used to do 6 sets of Incline Dumbell presses starting with 70 lb dumbells and then went to 75, 80, 85, 90 and finally 95. Reps was 15, 12, 10, 8, 6, 6. Now I do 5 sets....70, 80, 90, 110 and 115 (took me awhile to get there) and the 115's I only do 4 or 5 reps. So the 1st 3 sets are basiclly warmup and the last 2 sets are where all the work happens. Also rest 2 to 3 mins. between those sets. So applying this to arms I've reduced Triceps from 9 sets to 6 and Biceps from 6 sets to 4. 1st 3 sets are to get everything warmed up and the last 3 I use as much weight as I can handle with good form but don't go above 6 reps.
I make sure I get a rest day inbetween every workout and east 160 to 200 grams of protein (really good proten no junk food) every day. My arms grew an inch over the past year to over 18" now and I'm over 50.
So one note...don't jump into this too fast. It takes the joints and tendons longer to handle heavy weights than the muscles. And of course no guarantee this will work for you as everyone is different but oh how I wish I could bo back 30 years when I used to do 12 to 15 sets per body part. It's all about Quallity not Quantity. And Quality is strict form with the heaviest weight you can handle for 4 to 6 reps once your warmed up.
Hope this helps!0 -
So how would you suggest gain faster? I have added 8 pounds already in 6 months lol. I wish there was a faster way to do it naturally lol.
Eat more0 -
I appreciate the advice an will take your experience on board my friend.
So you are suggesting going to lower reps and increasing the amount of sets I do? So would I have to drop the number of exercises per body part to achieve this? If not I may be in the gym for hours, doing 5 or 6 sets although the lower rep range would speed things a little iI suppose.0 -
I would of added 16lbs if I continue the way I am in 1 year. If the maximum muscle I can gain is 8 pounds then I don't understand how eating more can help me gain more muscle than I would be already??0
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Actually my workouts now take about 1/2 as long as they used to. I've dropped the # of sets AND dropped the reps. But this won't work unless you push really hard to increase the weight. The logic for this type of working out is muscles won't get stimulated by lots of reps with a low weight. They get stimulated (torn up) by lifting more weight then they are used to or comfortable lifting. But if you do this you have to rest and eat allot of protein throughout the day to let them rebuild. There is a great book on Amazon called High Intensity Training the Mike Metzner way. Thsi goes into allot of detail on this type of training.
Good luck!0 -
Okay I'll check it out. Thanks. I eat lots of protein in a number of meals already. I'll try lifting heavier for less reps and add an extra warm up set in.0
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I would of added 16lbs if I continue the way I am in 1 year. If the maximum muscle I can gain is 8 pounds then I don't understand how eating more can help me gain more muscle than I would be already??
You can gain 8 lbs of new muscle tissue. That doesn't count the water, glycogen and new connective tissue needed to support the new muscle.
To state my point for the third time, going with the slow approach is perfectly fine, but you can't decide to go that route on one hand and be impatient with the rate of your growth on the other.0 -
Okay so how much over would you suggest I eat? I'm about 500kcal a day at the minute and when I have increased it more than that then I just seem to get fat fast.
And its only one area that I'm not happy with my current progress.0 -
Okay so how much over would you suggest I eat? I'm about 500kcal a day at the minute and when I have increased it more than that then I just seem to get fat fast.
And its only one area that I'm not happy with my current progress.
I think you could slowly increase cals to the point where your current rate of progress jumps to about 2lbs per month. I find that to still be a fairly conservative goal0 -
I'll look into it. Thanks for your input
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Could you post your exact routine including which exercises?0
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eat more. and squat.0
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Its kinda mixed up atm as I've just joined a Gym. I was working out at home until 2 days ago.
I generally do 4 exercises for the big muscle groups and 3 for the small.
You could point me toward a good workout if you like as I'm due for a change over the next couple of weeks anyway. I try to change it up every 6 - 8 weeks.0
