building massive arms

latin22

New member
I looking for some suggestions on putting more mass on my arms.I'm about to go on a cycle so I want to sure my routine is good.I currently do barbell curls, zottman curls and concentration curls for biceps 4 sets each 10 reps each set.For triceps I do close grip benches,skullcrushers and lying french presses.
 
Do squats--Yes squats the best exercise for massive arms is a leg exercise. To much arm work w/o squats will give you tight vascular skinny arms. For all around mass squats should be the core of your workout.
 
You dont want biceps doing the work on deads though, thats affirmative unless you want seperated biceps.

I do 4 sets for biceps and 6ish for triceps, no more french presses aka skullcrushers at all.
 
i always usually let my back day take care of my biceps, and i just finish off my bi's with some wide grip BB curls.....and i have decent sized arms....most of the mass came from heavy ass Deads, heavy ass Bent over BB rows, pulldowns, etc...
 
gymphreak said:
i always usually let my back day take care of my biceps, and i just finish off my bi's with some wide grip BB curls.....and i have decent sized arms....most of the mass came from heavy ass Deads, heavy ass Bent over BB rows, pulldowns, etc...

Ditto, my arms only really got bigger AFTER I cut back to 1 movement specifically for them per workout and let the back work take care of the rest.
 
thanks for the responses everyone! I'm surprised that most of you suggest one exercise for biceps and triceps and letting the back do the rest but I can see the logic behind.The biceps do help when you work the back.Thanks again
 
the only biceps exercise I do is close grip underhand chin ups for 3 sets of 6-8 reps. Besides that deads, rows and wide prip pull ups.
 
Latin22, keep in mind that if you look at Powerlifters, they have huge arms, and yet they dont work their biceps directly all that much. They let the major movements of back work the biceps directly. The same logic applies to Delts and triceps while doing chest.
 
i work bi/back same day....i do one direct bi's workout, heavy standing bbell curl 1x10, i let my closegrip chins 2x6,deads,rows take care of bi growth...My arms werent growing when i used to do 3 sets of direct bi workouts...i seen difference within couple of weeks of doing indirect bi workouts...i let chest workouts take care of my tri growth i only do one direct tri workout skullcrushers for 1x10
 
Hey Assman said:
Jesus so many people are cutting back way to much nowadays. I do between 14-18 sets for bi's and my arms are becoming my best feature now. Lee Priest, Arnold, etc all do a ton of exercises and they are known for their arms. Quit making exuses about that overtraining bullshit and get to work.

Here we go boys. Hey assman, you got any pics of those guns that can take a beating like 14-18 sets will give 'em.... just for BICEPS???

There is proven fact in overtraining principles and although high volume and low volume training can and will both help you grow, a post saying that overtraining is not viable is ridiculous.

And you do realize that Lee Priest and Arnold are both genetic freaks that should not be compared to anyone with a normal body type!!! Especially when talking about biceps.
 
Your arms will always stay somewhat in line with the rest of your bodies development. Its the shape that makes some look better than others, but Im telling you...arm development is highly dependant upon the rest of your body. If you think you can add 1" on your arms and neglect the rest of your body, your flat out kidding yourself. (unless your at the lowest level of newb bodybuilding)

Crazy sets worked for arnold, but how many arnolds do you know? 4 sets is plenty for direct work. I know a guy with legit 20's, cut as all hell. He works bi's for 4 sets between clients at the gym. It takes time.

Ive never seen a guy with skrawny arms dead big weight. If it does happen, its rare and that guy deserves a hand shake.
 
I do 4 sets for biceps and they have always been one of my best features. I refuse to abuse my tendons because I already feel them now and again, I wont do pulldowns for example because of that shyt.

I usually only measure my arms and my waist, if my arms are growing so is everything else.
 
You couldn't be more correct, all the hard training in the world won't work as well without a good diet to back it up. Most people who are having trouble gaining size just aren't eating enough.
 
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