16 Inch Arms
Replies
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Where did I ever say skip direct arm work?? Today I worked Chest -20 sets. Tricep- 16 sets and Ab;s 8 sets. I would never suggest to someone to use SS. Learn how to read,
You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.
Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?
growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!
Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:
:grumble:
@krhn, don't listen to Tricep...
If you want to have big arms, DO NOT neglect direct arm work. It was the biggest mistake I made four years ago when I started strength training using SS. I still remember someone saying (It might have been Rippetoe himself on a video) that "people who squat or deadlift will get big arms", or some crap like that. I found myself a little over a year ago with big legs, chest and back, and the sorriest excuse for arms you could ever see. But, hey, don't take my word for it:
http://www.bodyrecomposition.com/research-review/casein-hydrolysate-and-anabolic-hormones-and-growth-research-review.html#more-2825
If you are too lazy to read the whole thing, skip to the summary at the bottom.
"If you want big arms, hammer your legs."
My response concerning not listening to you began and ended there. The rest of my response was reinforcing @krhn's assertion that curl bros do tend to have better arm and chest development at the expense of everything else, which you condescendingly batted down by implying that somehow squats and leg presses and any other leg exercise will magically make his arms bigger. Or that the lack of these exercises will magically hinder his arm development if he happens to go the curl bro route.
But maybe I have a lot to learn myself. So please, could you explain to me how hammering your legs will make your arms bigger?
Addendum: I was not knocking SS, it is a great program, especially for skinny *kitten* like I once was. My point was that I should have included accessory work for my arms.
Lol, good job! :happy:0 -
Those and weighted parallel dips.Weighted.Chinups.
***K I love dips, even bought my own belt when the gym I go to didn't have it. But my sternum has started cracking/popping and gets sore as hell. So... nevermind that lol Now I'm doing bench dips and skullcrushers.1. I don't understand this thread. You want 16+ inch arms but you don't want to be bulky or stocky.
Semantics probably but yeah I don't want to be a barrel chested man with limited movement. Doesn't suit a guy my height. I'm looking for something like this:
not like this:
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Guys that have 18+ inch arms and are under 5'6" are doing some massive juicing and are limited in movement because most of them don't work a lot on stretching/flexibility along with their training regimen.
Those and weighted parallel dips.Weighted.Chinups.
***K I love dips, even bought my own belt when the gym I go to didn't have it. But my sternum has started cracking/popping and gets sore as hell. So... nevermind that lol Now I'm doing bench dips and skullcrushers.1. I don't understand this thread. You want 16+ inch arms but you don't want to be bulky or stocky.
Semantics probably but yeah I don't want to be a barrel chested man with limited movement. Doesn't suit a guy my height. I'm looking for something like this:
not like this:
I hardly have to directly train arms anymore (mine respond very quickly to direct work) because they would be much more impressive than the rest of my physique and I look for an overall look.
But I stuck to the basics: barbell, preacher curls with an isolation movement put in and for triceps close grip benches, dips and an extension of some sort.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
If OP wants 16" arms without getting bulky he could just do synthol.... not srs
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i hate when people list all the TEST they passed along with their comments. just because you passed the test to be a trainer or whatever doesnt mean you know what the hell you are talking about. Let me see your clients and their results.0
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Lol, love the haters. Obviously I have no idea what I'm talking about. If you know anything about privacy, it's not allowable unless there's consent. Keep hating.:laugh:i hate when people list all the TEST they passed along with their comments. just because you passed the test to be a trainer or whatever doesnt mean you know what the hell you are talking about. Let me see your clients and their results.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
In defense of the work your legs to get big arms. That poster might have meant that squating and deadlifting cause greater testosterone release and therefore makes the curls you do more effective?
Although getting that from "want big arms, hammer your legs" is a bit of a stretch.0 -
You can work your legs harder than any other part of your body, Hammering your legs causes your body to produce and release more testosterone and growth hormones then if you hammered your arms (which you shouldnt do anyway because of risking over training them) By hammering your legs, you will not only cause your arms to grow but every other muscle group in your body aswell. So if you want to increase your training to get bigger arms, hammer your legs and do a normal arm routine and dont over train them.1. I don't understand this thread. You want 16+ inch arms but you don't want to be bulky or stocky.
2. You DON'T need to do ANY arm isolation work to have bigger arms. Bench and Rows will work your triceps and biceps enough. Let Squats, Deadlifts and Military Press take care of the rest.
3. Eat food and grow
4. Whoever said that they expected to get bigger arms by doing Squats and Deadlifts, well you're not too bright. You didn't do Bench, Rows, and OHP? Really?0 -
Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo.
Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might take to reach my goal.
Does anyone who has been measuring have any insight?
How big are your thighs at their largest point?0 -
I see your from PA. land not too far from York. Come to York Barbell with me once, I will introduce to some professional BBers ( they are on steriods) but know their stuff. Then you can decide for yourself.
Where did I ever say skip direct arm work?? Today I worked Chest -20 sets. Tricep- 16 sets and Ab;s 8 sets. I would never suggest to someone to use SS. Learn how to read,
You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.
Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?
growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!
Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:
:grumble:
@krhn, don't listen to Tricep...
If you want to have big arms, DO NOT neglect direct arm work. It was the biggest mistake I made four years ago when I started strength training using SS. I still remember someone saying (It might have been Rippetoe himself on a video) that "people who squat or deadlift will get big arms", or some crap like that. I found myself a little over a year ago with big legs, chest and back, and the sorriest excuse for arms you could ever see. But, hey, don't take my word for it:
http://www.bodyrecomposition.com/research-review/casein-hydrolysate-and-anabolic-hormones-and-growth-research-review.html#more-2825
If you are too lazy to read the whole thing, skip to the summary at the bottom.
"If you want big arms, hammer your legs."
My response concerning not listening to you began and ended there. The rest of my response was reinforcing @krhn's assertion that curl bros do tend to have better arm and chest development at the expense of everything else, which you condescendingly batted down by implying that somehow squats and leg presses and any other leg exercise will magically make his arms bigger. Or that the lack of these exercises will magically hinder his arm development if he happens to go the curl bro route.
But maybe I have a lot to learn myself. So please, could you explain to me how hammering your legs will make your arms bigger?
Addendum: I was not knocking SS, it is a great program, especially for skinny *kitten* like I once was. My point was that I should have included accessory work for my arms.0 -
You can work your legs harder than any other part of your body, Hammering your legs causes your body to produce and release more testosterone and growth hormones then if you hammered your arms (which you shouldnt do anyway because of risking over training them) By hammering your legs, you will not only cause your arms to grow but every other muscle group in your body aswell. So if you want to increase your training to get bigger arms, hammer your legs and do a normal arm routine and dont over train them.1. I don't understand this thread. You want 16+ inch arms but you don't want to be bulky or stocky.
2. You DON'T need to do ANY arm isolation work to have bigger arms. Bench and Rows will work your triceps and biceps enough. Let Squats, Deadlifts and Military Press take care of the rest.
3. Eat food and grow
4. Whoever said that they expected to get bigger arms by doing Squats and Deadlifts, well you're not too bright. You didn't do Bench, Rows, and OHP? Really?
I've maybe done a few set of curls once every few months. You get enough bicepital stress doing your compounds, you don't need to isolate the bicep unless it really is lagging behind.0 -
Its not a stretch, Hammering your legs will make your workouts for every muscle group more effective, including your arms.In defense of the work your legs to get big arms. That poster might have meant that squating and deadlifting cause greater testosterone release and therefore makes the curls you do more effective?
Although getting that from "want big arms, hammer your legs" is a bit of a stretch.0 -
Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo.
Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might take to reach my goal.
Does anyone who has been measuring have any insight?
Seems a bit much. I'm 6'3 and about 285 and have roughly 16 inch arms right now. As I lose more weight I hope to keep it right about where it is through lifting.
16 inch arms on someone a foot shorter than me would seem to be way too much, but that's just me. Do what makes you happy. And remember that triceps make up far more of your arm than biceps.
And somewhat in line with some of the previous posters, you do not want to be the short guy in the gym with gigantic arms and pecs and toothpick legs. Doing leg work will create a strong, full-body foundation that will allow you to fine-tune the other parts of your body (arms included) as you see fit.
Squats, deadlifts and bent-over rows will do wonders for you.0 -
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Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo.
Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might take to reach my goal.
Does anyone who has been measuring have any insight?
Seems a bit much. I'm 6'3 and about 285 and have roughly 16 inch arms right now. As I lose more weight I hope to keep it right about where it is through lifting.
16 inch arms on someone a foot shorter than me would seem to be way too much, but that's just me. Do what makes you happy. And remember that triceps make up far more of your arm than biceps.
And somewhat in line with some of the previous posters, you do not want to be the short guy in the gym with gigantic arms and pecs and toothpick legs. Doing leg work will create a strong, full-body foundation that will allow you to fine-tune the other parts of your body (arms included) as you see fit.
Squats, deadlifts and bent-over rows will do wonders for you.
Agreed, but I have to find alternatives. I have a bad back so I have to be careful not to tweak it... squats are out of the question even with perfect form (dipping with weight on my shoulders is a huge risk) but the leg press machine is fine. I'm going to be trying deadlifts for the first time next week, starting as you should with low weight and see how my back responds. I've already been doing machine hyperextensions for a while at about 210, so we'll see how that goes.
As for isolation, I only do arm isolation once a week. The rest of the week I'm focusing on chest, back, shoulders, and legs; shoulders being my favorite.0 -
Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo.
Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might take to reach my goal.
Does anyone who has been measuring have any insight?
How big are your thighs at their largest point?
21 Inches at mid-thigh. Any development of my legs so far is due mostly to cycling.0 -
I see your from PA. land not too far from York. Come to York Barbell with me once, I will introduce to some professional BBers ( they are on steriods) but know their stuff. Then you can decide for yourself.
Where did I ever say skip direct arm work?? Today I worked Chest -20 sets. Tricep- 16 sets and Ab;s 8 sets. I would never suggest to someone to use SS. Learn how to read,
You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.
Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?
growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!
Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:
:grumble:
@krhn, don't listen to Tricep...
If you want to have big arms, DO NOT neglect direct arm work. It was the biggest mistake I made four years ago when I started strength training using SS. I still remember someone saying (It might have been Rippetoe himself on a video) that "people who squat or deadlift will get big arms", or some crap like that. I found myself a little over a year ago with big legs, chest and back, and the sorriest excuse for arms you could ever see. But, hey, don't take my word for it:
http://www.bodyrecomposition.com/research-review/casein-hydrolysate-and-anabolic-hormones-and-growth-research-review.html#more-2825
If you are too lazy to read the whole thing, skip to the summary at the bottom.
"If you want big arms, hammer your legs."
My response concerning not listening to you began and ended there. The rest of my response was reinforcing @krhn's assertion that curl bros do tend to have better arm and chest development at the expense of everything else, which you condescendingly batted down by implying that somehow squats and leg presses and any other leg exercise will magically make his arms bigger. Or that the lack of these exercises will magically hinder his arm development if he happens to go the curl bro route.
But maybe I have a lot to learn myself. So please, could you explain to me how hammering your legs will make your arms bigger?
Addendum: I was not knocking SS, it is a great program, especially for skinny *kitten* like I once was. My point was that I should have included accessory work for my arms.
Training protocols for drug using bodybuilders do not necessarily carry-over to natural competitors.0 -
I don't think there are any cals in synthol. If measured size is your only goal it might be the easiest option. I don't know anything about health risks related to it.
0 -
A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.
what would that be for chicks who lift? I think i'll be doing good with 120 -
Don't want to get too bulky eh?
Your man-card is revoked.0 -
Agreed, but I have to find alternatives. I have a bad back so I have to be careful not to tweak it... squats are out of the question even with perfect form (dipping with weight on my shoulders is a huge risk) but the leg press machine is fine. I'm going to be trying deadlifts for the first time next week, starting as you should with low weight and see how my back responds. I've already been doing machine hyperextensions for a while at about 210, so we'll see how that goes.
what about split squats?0 -
The first minute and a half of that is pure comedy gold.0 -
Just ask this dude.
0 -
As a female, I managed to gain .75" to my arms in about 9 months (so if that growth rate continued it would be 1" per year). Men put on muscle much faster so I'd imagine you could put on an inch in six months or less.0
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Agreed, but I have to find alternatives. I have a bad back so I have to be careful not to tweak it... squats are out of the question even with perfect form (dipping with weight on my shoulders is a huge risk) but the leg press machine is fine. I'm going to be trying deadlifts for the first time next week, starting as you should with low weight and see how my back responds. I've already been doing machine hyperextensions for a while at about 210, so we'll see how that goes.
what about split squats?
Hmmm, this is actually a really awesome suggestion! I was already doing walking lunges with a medicine ball, and that doesn't hurt my back at all, this could work. This is a great suggestion, thank you! And on a "arm" topic no less.
I got so excited I just tried the movement next to my desk here at work.... this could work!!0 -
Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo.
Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might take to reach my goal.
Does anyone who has been measuring have any insight?
Get low body fat, fatceps aren't impressive.
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Agreed, but I have to find alternatives. I have a bad back so I have to be careful not to tweak it... squats are out of the question even with perfect form (dipping with weight on my shoulders is a huge risk) but the leg press machine is fine. I'm going to be trying deadlifts for the first time next week, starting as you should with low weight and see how my back responds. I've already been doing machine hyperextensions for a while at about 210, so we'll see how that goes.
what about split squats?
Hmmm, my first thought is that stability at high weight could be a big problem. But it's worth a try, and this is actually a really great suggestion! Might not mess with my back, thanks!
I am with Governor Schwarzenegger on chin-ups/pull-ups:
http://www.reddit.com/user/GovSchwarzenegger
As for strengthening legs with a bad back, try one-legged leg presses--unlike the two-legged variety, they make it mechanically difficult to round your back, so you are less likely to injure it or exacerbate existing injury. Split squats could work, too, but they are more difficult technically. Lyle McDonald has a nice article on the technique (and there's a gajillion other sites that discuss it).0 -
Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?
growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!
Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:
0 -
Here is a link http://www.bodybuilding.com/fun/drobson207.htm
what does your wrist measurements have anything to do with your Arm measurements, Thanks!!A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.
My wrists = 7.5. My arms = just over 17.5
I remember reading this wrist size to body measurements from the book Brawn
John McCallum’s realistic measurement ideals for hard gainers
6.5 times your wrist gives chest girth
85% of the chest girth produces the hips
Take 70% of the chest girth for the waist
53% of the chest gives the thigh girth
The neck size is 37% of the chest
36% of the chest produces the upper arm girth
The calves come out a little less at 34%
The forearms get 29% of the chest measurement
This is probably a good goal for the avg trainee to shoot for.
Does anyone know of a similar set of ideals for females?0 -
In defense of the work your legs to get big arms. That poster might have meant that squating and deadlifting cause greater testosterone release and therefore makes the curls you do more effective?
Even if he did, he would still be wrong.
http://broscience.com/broscience-com-approved-articles/561-growth-hormone-great-expectations.html0
https://www.youtube.com/watch?v=JHiKDa4ip_Q
This discussion has been closed.
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