I want bigger arms???
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I eat plenty and I do squat lol0
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eat more. and squat.
Yes, squat for bigger arms. Also make sure you're curling for bigger calves.0 -
Lol do sit-ups for bigger ears0
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eat more. and squat.
Yes, squat for bigger arms. Also make sure you're curling for bigger calves.
From my understanding squats, or other compound lifts that work the majority of the lower body, will help with bigger arms. Since legs are a larger muscle group when you work them your body releases more testosterone and HGH, this in turn helps all the other muscle you work along with legs use some of it to increase gains that you would otherwise not get.
This, and that working legs gives you a strong base to work from making you able to lift more on all other lifts.0 -
Lol yeah I gathered that's what he was shooting for, but all compound lifts generate more hormone for muscle growth.0
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eat more. and squat.
Yes, squat for bigger arms. Also make sure you're curling for bigger calves.
From my understanding squats, or other compound lifts that work the majority of the lower body, will help with bigger arms. Since legs are a larger muscle group when you work them your body releases more testosterone and HGH, this in turn helps all the other muscle you work along with legs use some of it to increase gains that you would otherwise not get.
This, and that working legs gives you a strong base to work from making you able to lift more on all other lifts.
Raising test or GH for a little bit for a few hours won't do crap for muscle gains. You're not even raising test above normal levels. Why do you think all these "natural test booster" products on the market are garbage?
Besides, wanna know what else "releases more testosterone and HGH?" Upper body exercises.0 -
Having sex and eating more nuts are mean't to raise testosterone too.0
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Still unhappy with arms
Guess its because I'm naturally skinny. Wish there was a miracle grow I could pump into my arms lol. 0 -
eat more and lift heavier. just don't overthink it.0
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eat more and lift heavier. just don't overthink it.0
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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.
Don't worry what you are looking and work with what you can. Looking at bigger arms before healthy eating is the first mistake most people make. So nutrition first, then stimulating the muscle second. A body is built in the kitchen friend.0 -
I've been aiming for 1lb per week or 4lbs per month while gaining. Yes, you add some fat.
Fat loss is about a million times easier than muscle gain so think long term
Also, here's my N=1 anecdotal evidence. Smolov squats 4x a week for 3 weeks. Dropped the heavy upper body stuff basically.
3 weeks later at about 2kg heavier I upped nuetral grip chins from 9,8,8 to 10,10,9. No idea on growth but 3 weeks is not going to make you're arms explode no matter how much you eat!
You never really explained what you are doing on you're upper body days either?
How have you varied rep/set schemes in the past? People respond differently. Some like low volume/frequency while others are the opposite. Mix it up and see what works best for you.0 -
Are you in the squat cage while curling?
:laugh:0 -
Still unhappy with arms Guess its because I'm naturally skinny. Wish there was a miracle grow I could pump into my arms lol.
Well awesome genetics help for arms lol. Not everything is about arms really man. Just keep working your body and fueling it properly. Reach your genetic potential. Symmetry makes a great body and not arms. A nice back, nice legs, nice shoulders etc.0 -
Are you in the squat cage while curling?
safety first0 -
you seem to suggest that you arent overtraining your arms so maybe you arent giving them what they need. drop the weight and go really slow , so id 2 secs up 4 secs down. try angle prone db curls to isolate the bicep and stop any swing which will use other muscles to aid the movement. lie frontward on a 45% angle bench and again use a really slow tempo.0
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Woah, dude if the rest of your body is progressing well then its not your eating.
I've always had the easiest time building biceps (could be genetics) but these moves seem to put size on my biceps fast:
Chin ups (best of the lot): with them being weight based I aim for 10-12, when I can hit 12 i put a little weight between my legs and go for it. On 20kgs at the moment.
Another variation for chin ups that works well is to go up for 1 second, squeeze your muscles at the top and then lower for 2-3 seconds. I hell of a pump.
Dropset curls: I have no idea if the science behind these works but it might be a nice change up for your muscles. For one set I will start at 16kgs and do as many as I can, then immediately without break drop down to 14 and get as many out, then 12 and so on until I get to 2 kgs and can only get 4-5 reps out of them by then0 -
I say focus more on quality reps (slow negatives,maybe a pause,ect) I recommend reverse curls, barbell curls, tricep pushdowns, close grip bench, skullcrushers. Shoot for 3-5 sets of 8-10 reps.0
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I hate when people squat in the curl rack...Are you in the squat cage while curling?0 -
I say focus more on quality reps (slow negatives,maybe a pause,ect) I recommend reverse curls, barbell curls, tricep pushdowns, close grip bench, skullcrushers. Shoot for 3-5 sets of 8-10 reps.
Amen, I use a lot of supersets with heavy weight. Then I use lighter weight.0 -
I hate when people squat in the curl rack...Are you in the squat cage while curling?
Classic! :laugh:0 -
Yeah I change my workout every 6 weeks and change my rep range also. I'm on 8-12 again now but was on 6-8 before. I have noticed some gains since I added an extra arm workout in, so I'm doing a 4 day split instead of a 3 atm.
I'm back doing chinups and pullups and think they're helping a lot. I still never seem to get the muscle ache in my biceps the next day like I do after working other muscle 0 -
No I only squat and deadlift in the squat cage lol0
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Yeah I'm only focused on my arms because its the place I have had the least gains.0
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I hate when people squat in the curl rack...Are you in the squat cage while curling?
Classic! :laugh:
have you tried preacher curls in the squat rack?0 -
Rule of thumb if the guy curls more than you squat, leave him alone if hes hogging the squat rack. Sorry, I had to. But if his arms are bigger than his legs tell him hes using the squat rack the wrong way.0
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Lol. I don't get the obsession with the squat rack. I only squat and dead lift in it. I've never seen people curling or anything else and I'm not sure how they would?
Oh and I've tried every exercise in the book. Am seeing some gains now as I added an extra session in. Still not what I'd like but I guess doing it naturally is a slow process.0 -
It is a slow process, its not a major muscle. It takes years to build big arms, I wouldn't focus on it too much it will come naturally with lifting. It took me 12 years to get to 20.5 arms and it took working tri's and bi's at every angle. The message here is don't neglect one body part just because you want big arms, example working on upper body so much you neglect lower. ZeroWoIf had a good pic one time of a dude with stick legs and a huge upper body. Friends don't let friends neglect leg day,lol. After a 12 year layoff from lifting I'm taking it slow and am satisfied with my progress. I work arms once a week, over training will cause more cutting and will not make size gains. Bulking in the winter to be able to do heavier and low reps builds size. Do you flex when you lift or do you just go through the motions? If you flex with lighter weight and get the pump that will help too. JMHO0
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Yeah its good to hear that it takes time from other people.
I guess a lot of my issue is I'm surrounded by steroid junkies at my gym and see people making crazy gains fast.
I never neglect any other part of my body but good advice to anyone else. I train every part of my body hard especially my legs
I do hold at the end of every range of motion and flex, you definitely feel it more.
I only work arms once a week but I do a little triceps with chest and biceps with back as these muscles are included in the push pull motions anyway.
Thanks for your input. Its always interesting to hear other peoples views and experiences etc 0 -
I've been training intense for the last 3 years and am looking to compete in the next couple of years depending on how my development goes.
Every bodybuilder uses the same exercises over and over why???? Because it works! It's ok to hit the muscle twice a week if your body allows this but otherwise, take some time out of the gym to grow! You grow when resting not when lifting!
As for bulking and food, you don't have to gain allot of fat if your diet and training are in place properly. For example when bulking i still do cardio, when i crank down i still do cardio but for a slightly longer period.
Here's my training:
Monday - Chest & Biceps (I find my biceps are stimulated better!)
Tuesday - Leg's & Ab's
Wednesday - Rest, but still do my low intensity cardio!
Thursday - Back
Friday - Shoulders & Triceps & Ab's
Here you can see, I'm indirectly hitting my arms twice a week! But with a good rest period in between.
Train smart eat well and you're get results.
Good Luck bro!0
