need big arms
- Thread starter peanut
- Start date
hornedfrogs07
New member
Insane_Man said:
I was wondering when somebody would mention that he might want to think about wheels if he's that height with 17"'ers and weighs that little.
therev
Alive and Kicking
peanut said:
Nice guns bro, I was amazed when you said they were only 17inchs! they look bigger!....do you do straight bar curls? Im sure ya do.....an advantage of being short, from what I understand our short arms look and grow bigger faster then a long armed/muscled persons.... although I understand their's will get bigger then a short arms persons ever will.....
..ps....anyone know if this is fact?....NM I just Dlove answered that...
Last edited:
no regrets
New member
Arms look good man. Do you have any pics of the rest of your body?
jocktheglide
New member
they are big bro ghee how big do you wan them at a hight of 5'6" im 5'6" and with gear had like 18inch arms man and I thought they were too big for me at a weight of 195lbs myself now im down to like 16inch arms at 165lbs. You must have a lot of upper body mass as opposed to leg mass to be at 150lbs. Great pics man........
peanut
New member
I may some of the smallest legs into comparison with my upper body ever. i need to get some pics goin up there. i think i was closer to 160 in that pic but now im down to high 140's because i just got the flu and currently recovering. I think i may stay around 150 and keep my body fat low for the summer and concentrate on gaining leg mass until i even out my current body.
L
Lifterdude
Guest
It's true he looks like an upside down pack of cigarettes with two cigs hanging out halfway. Ok maybe not. But he is lying about the weight. He's around 153-ish. Don't let him lie to you. And he didn't have the flu, just a nasty case of the crabbies from some strippers and ended up throwing up a lot after.
Vander V
New member
you want 21s , heres how to get them.
syncronize your bicep and tricpes together , meaning 1 set of bis then 1 set of tris , reps 8-12 rest only for 2mins tops inbetween , the goal here is to reach a maximum pump expanding facia (high blood volume) yet heavy ass weight .
my arms went from 17.5 to 21 using this method.
syncronize your bicep and tricpes together , meaning 1 set of bis then 1 set of tris , reps 8-12 rest only for 2mins tops inbetween , the goal here is to reach a maximum pump expanding facia (high blood volume) yet heavy ass weight .
my arms went from 17.5 to 21 using this method.
Dlove
Product of Test
Damn all these posts and still not the right answer. you know how your arms grow? well besides eatin like a racehorse. HEAVY BACK WORK. The more your lats come out the more size that will go to your arms. You gotta pull heavy weight no-way around it. I used to devote a seperate day to arms and balst em it got me no where. Started pullin heavy squattin deep, benchin low rep and weighted dips my arms went to 19's from 18's in less then a yr.
1BdMfkr
New member
I have been doing what vander just suggested for a while and it works ok for me, but recently changed to a 2 day a week arm work with better progress and pumps, My arms would recover in around 72 hrs so I figured I'd hit them again rather than letting them sit for 3 days with not fatigue. good luck
1BdMfkr
New member
peanut, sure here it goes, Its late so ill do my best since im tired...
First, if possible find someone with bigger and more defined arms than you and setup a schedule to workout arms with them EVERY arm workout.. I have done this recently and it motivates the hell outta me, In about a month or two I might have to find someone to replace him
Here is an example of what vander suggested, I'm sure he might have something to add considering his arms are inches bigger than mine.
Set 1 Bi's: Standing barbell curls, 4 sets one warmup, 3 heavy but perfect form 6-10 reps with spot. Good squeeze and slow negative on everyset
Jump to Tri's Set 1: Skull Crushers, 4 sets Same thing as Bi's heavy but good form on Every rep, if you don't need a spot by number 10 then you are not lifting enough, thats why he is there remember.
Set 2 Bi's: Dumbell Curls, seated or standing, 4 sets, same thing, have to have spot on these to get full effect.
Set 2 Tri's: Seated over the head presses ? Not sure of name but Sit with arms straight up with dumbell over head and keep elbows parrellel. anyway 4 Sets, same thing
3 Bis: Preacher Curls Barbell, 3 Sets
3 Tri's: Cable push downs 3 Sets
4 Bis: either hammer curls standing 3 sets or reverse curls, or incline bench curls. something that will isolate whatever part of your arm you think is lacking
4 Tris: Kickbacks 3 sets or something isolating tri.
anyway you get the idea, if your not sore after something like this then I dont know what to say, maybe your not getting the same intensity out of your workout than i am.. but try this and grow
I would suggest 4 - 6 weeks minimum, I'm doing this twice a week right now for my second week, fun stuff
Anyone feel free to critique this workout, or offer other suggestions
First, if possible find someone with bigger and more defined arms than you and setup a schedule to workout arms with them EVERY arm workout.. I have done this recently and it motivates the hell outta me, In about a month or two I might have to find someone to replace him
Here is an example of what vander suggested, I'm sure he might have something to add considering his arms are inches bigger than mine.
Set 1 Bi's: Standing barbell curls, 4 sets one warmup, 3 heavy but perfect form 6-10 reps with spot. Good squeeze and slow negative on everyset
Jump to Tri's Set 1: Skull Crushers, 4 sets Same thing as Bi's heavy but good form on Every rep, if you don't need a spot by number 10 then you are not lifting enough, thats why he is there remember.
Set 2 Bi's: Dumbell Curls, seated or standing, 4 sets, same thing, have to have spot on these to get full effect.
Set 2 Tri's: Seated over the head presses ? Not sure of name but Sit with arms straight up with dumbell over head and keep elbows parrellel. anyway 4 Sets, same thing
3 Bis: Preacher Curls Barbell, 3 Sets
3 Tri's: Cable push downs 3 Sets
4 Bis: either hammer curls standing 3 sets or reverse curls, or incline bench curls. something that will isolate whatever part of your arm you think is lacking
4 Tris: Kickbacks 3 sets or something isolating tri.
anyway you get the idea, if your not sore after something like this then I dont know what to say, maybe your not getting the same intensity out of your workout than i am.. but try this and grow
I would suggest 4 - 6 weeks minimum, I'm doing this twice a week right now for my second week, fun stuff
Anyone feel free to critique this workout, or offer other suggestions
peanut
New member
Bad Mf, Thanks for the arm workout. I'm def goin to try that out starting next week, but do you think that you can just let me know how you are able to fit in arms twice a week. Maybe you can just post your traning week such as a monday through friday of what body parts you do but no exercises. Sorry to be such a pain in the ass.
Dlove
Product of Test
Vander V said:
I usually don't devote a day to arms cause of heavy compound exercises during the week. I went a litttle lighter on leg's today and decided to try the syncronization of bi's and tri's.
Best arm workout I ever had! My arms were looking swollen and felt crazy pumped. I did 3 sets of incline pressdown's, 3 sets of preacher curls alternating one set pressdown rest 1 minute then hit curls rest back to pressdowns. I might have over did it cause I then alternated skull crushers with DB concentration curls. Kept the rep's 8-12.
ARMS WERE PUMPED! STILL ARE!
1BdMfkr
New member
peanut, no prob. I'll sum it up real quick
First your gotta give a little to get a little. If your gonna work arms twice a week, prepare to leave out something that week.. Sometimes I leave out shoulders, since they seem to be a more dominating part of my body.
Now I only do this 2 day a week arm routine every other week. Otherwise it's once a week so I can fit in my shoulder day. But I have been doing a 5-6 day a week routine for about 10 weeks now and Feel overtrained, so I'm going to try starting next week a 3-4 day routine for like 4 weeks, to help with overall recovery etc etc...
anyway, Ill do two weeks so you can get an idea of what its like, it changes depending on my mood that week.
Week1-----------------------Week2
Mon:Quads, calves, bi's ----- Mon: Quads, calves
Tues: Chest, abs, forarms -----Tues: Chest, light tri's
Wed: Back, Tri's, Traps ------- Wed: Back, light bi's
Thurs: Hams, calves -------- Thurs: hams, calves
Fri: Bi's, Tri's, abs --------- Fri: Arms
Sat: Off, or Shoulders ----------- Sat: off
Sun: Off --------------- Sun: off
Hope this helps, It's hard to put up a workout routine, I change it up every couple weeks. If you don't try new things, you won't know what your body reacts too. good luck
First your gotta give a little to get a little. If your gonna work arms twice a week, prepare to leave out something that week.. Sometimes I leave out shoulders, since they seem to be a more dominating part of my body.
Now I only do this 2 day a week arm routine every other week. Otherwise it's once a week so I can fit in my shoulder day. But I have been doing a 5-6 day a week routine for about 10 weeks now and Feel overtrained, so I'm going to try starting next week a 3-4 day routine for like 4 weeks, to help with overall recovery etc etc...
anyway, Ill do two weeks so you can get an idea of what its like, it changes depending on my mood that week.
Week1-----------------------Week2
Mon:Quads, calves, bi's ----- Mon: Quads, calves
Tues: Chest, abs, forarms -----Tues: Chest, light tri's
Wed: Back, Tri's, Traps ------- Wed: Back, light bi's
Thurs: Hams, calves -------- Thurs: hams, calves
Fri: Bi's, Tri's, abs --------- Fri: Arms
Sat: Off, or Shoulders ----------- Sat: off
Sun: Off --------------- Sun: off
Hope this helps, It's hard to put up a workout routine, I change it up every couple weeks. If you don't try new things, you won't know what your body reacts too. good luck
peanut
New member
Bad MF, i have made myself a new routine which pretty much follows the one you have written out for me. I like how you split everything up during the week without overtraining your muscle groups. I did quads and calves today and started to front squat and only used 225 for sets of 10 since i have to get use to doing them...i know that is piss poor...Thanks again for the workout routine and the advice was def appreciated
