Bigger Arms

[big ferrigno]

I have been training for a little over a year now, and I really want bigger arms. I went from having 13 to 15 1/2 in about 8 months, now they don't really grow anymore. I am 6'2, so i would like to have 17" arms by the end of this year. Any advice would be greatly appreciated!

 

[bleachcola]

4 sets Preacher Curls
4 sets Skull Crushers
4 sets Incline DB Curls
4 sets Close Grip Bench
4 sets Zottman Curls
4 sets Rope Pressdowns

Give it a shot.

 

[big ferrigno]

I've only been training for 1 1/2 year, wouldn't that be over training?

 

[r3ver3nd]

Well, I wouldnt do it all in one day. But 12 sets per body part. Not bad...

 

[Eze]

Remember that triceps make bigger part of your arms than biceps. Keep your workout simple. Here is something I did over the summer and I was awesome.

Barbell Curls & Close Grip Grip Bench (Superset) 5sets x 5reps
Incine Curls
Dips
Dumbell Curls
Tricep Pressdowns.

 

[bleachcola]

I've only been training for 1 1/2 year, wouldn't that be over training?

Depends on the person. Whenever my arms reach a plateau, I hit both bi's and tri's on the same day using compound sets (I think that's the right term). Always works for me.

 

[huskyguy]

Believe it or not squatting will help you get bigger arms, squatting is the key metabolic exercise and heavy squats can help you get out of a growth rut.

 

[0nyx]

check your pm

 

[Dominance]

Believe it or not squatting will help you get bigger arms, squatting is the key metabolic exercise and heavy squats can help you get out of a growth rut.

Any links to information on that? Just curious cause your the first I've seen to mention that.

 

[pullinbig]

heavy core movements will always unlock a new growth from all body parts. I dont work bis and got 19" guns relaxed. heavy back work hits um plus the other hevy core movements, dead, squat and bench release GH which stimilates growth. endless studies on it just search the internet.

 

[Cymric_Knight]

I guess I'm blessed. At 6'1" I have 18" arms. I just want them to grow bigger ......

 

[pipes]

I hit my triceps with 3 excersises and bi's with two. My last workout looked like this:
E-z curl bicep curls 3 sets 12,10,8
E-z curl skull crushers 3 sets 12,10,8
Dumbell Curls 3 sets 12,10,8
Tricep Pressdown 3 sets 12,10,8
Dips 3 sets to failure
Cable Wrist curls 3 sets 12,10,8
Cable Wrist extensions 3 sets 12,10,8
I superset back and forth between bi and tri exercises.

 

[big ferrigno]

Thanks for the replies guys, i do bis and tri's usually together. And about the squat thing is that true, i usually do pretty heavy squats, and i can't really notice the diff in my arms, i can in the quads though!! haha
THanks for the pm Onyx

 

[Mudge]

What is your bodyweight? At 6'2" I would carry 17"+ in the 210-215 range.

 

[daan69]

Rows and weighted chinups are dope.

Work out your back hard and your arms will get bigger.

 

[pipes]

As far as the squat thing, its not only squats its also all other heavy compound movements. They put massive loads of stress on your body causing your body to release hormones in response.

 

[huskyguy]

Do not be afraid to squat and deadlift heavy, I have always considered myself to be a hard gainer, squats and deadlifts--heavy with strict form have made all of the difference. Two years ago I weighed 150lbs at 5ft 7 now I am approaching 210 at the same height and my bodyfat is fairly low, just over 9%. Heavy compound movements, lots of food and adequate rest has been the key. I used to focus on arm exercises for arm growth, and I was failing to realize that the entire system needs to be shocked into growth, deadlifts and squats have helped with overall growth.

 

[pullinbig]

Do not be afraid to squat and deadlift heavy, I have always considered myself to be a hard gainer, squats and deadlifts--heavy with strict form have made all of the difference. Two years ago I weighed 150lbs at 5ft 7 now I am approaching 210 at the same height and my bodyfat is fairly low, just over 9%. Heavy compound movements, lots of food and adequate rest has been the key. I used to focus on arm exercises for arm growth, and I was failing to realize that the entire system needs to be shocked into growth, deadlifts and squats have helped with overall growth.

someone besides me on this site has finally realized what i have been saying. congrats on the gains bro.

 

[big ferrigno]

What is your bodyweight? At 6'2" I would carry 17"+ in the 210-215 range.

My bodyfat is around 10% and i am 215 (6'2)