Width of arms

[Jean-Claude]

Hey guys. So Overall I'm relatively satisfied with my body. Prettu big pecs, nice legs etc. but my freakin's arms. For some reason I can't get them to grow, especially looking at myself in the mirror front view, it's ridiculous how skinny they look.

Any particular exercices you guys would recommend to remedy this? thanks.

 

[BigPal]

Concentrate on your tri's .....theyre much bigger than biceps.

Do dips, cable pull downs, and skull crushers if your elbows can handle them.

 

[Georgia]

1) Weighted close grip pull-ups = 8-10 x 4

2) Straight Barbell curls = Go as heavy as you can for 10, 8, 6, 4 x 4 or 5 sets (Do 4 reps twice).

Make sure you warm up your arms first.

My arms blew up a few years ago when all I did was pullups and straight bar curl at HEAVY weights.

BUT! Focus mainly of your triceps. They make up the majority of your arm mass. Get them to grow and your whole arm grows.

1) Seated tricep dips = Heavy x 4-5 sets
2) Tricep pushdown with rope attachment x 4 sets
3) Tricep overhead extension x 4

I heard great things about the close grip bench being a big arm mass builder. I just never liked the exercise.

A lot of people swear by it. So give it a try...load up as much weight as you can. Grip the bar around shoulder width and push.

 

[hard2gain]

I know this is the training forum but I have been getting pretty good results in pinning DES only in arm muscles pre-workout. Except on leg days of course.

 

[Jean-Claude]

My triceps are already pretty good, My weights on tricep exercices are very respectable but really suck on bicep exercices.

 

[Zero V]

My triceps are already pretty good, My weights on tricep exercices are very respectable but really suck on bicep exercices.

Some people just have genetically lagging muscle groups in terms of size.

If your tri's are fine, is it the Bicep part you feel is lacking?

I am the kind of guy that if I tried I could become shredded down to the core. So size is often a slight issue, but ironically my arms do not grow in strength as much as they will with size when I am solid on my routines.

 

[Jean-Claude]

but ironically my arms do not grow in strength as much as they will with size when I am solid on my routines.

OMG for me it's the total opposite, my triceps and shoulders are very strong but not big, my biceps are not big nor strong. And a lot of my muscles are long rather than "bulgy", if u know what I mean, Is there anyway I can put up more size on my arms if I'm obviously genetically not gifted there?

 

[PedestrianX]

I feel your pain . It really comes down to genetics. I have a very wide back and thick chest and my shoulders and traps totally dwarf my arms. But what can you do. Work as hard as you can and be happy with what you have or get a shit ton of synthrol and pump those babies up!!!

 

[bigmike33]

What's ur biecp routine? U have remember two parts for biceps inter and outer. U could be over training there's a fine line. And I never do bis and tris together except on the weekend as a pump a light pump.

 

[DuRsT]

I don't know about these guys, but one thing that helped me out alot is seated DB curls, it completely takes your back out of the equation and is harder than you think if you haven't really done a lot of them. For example, I was using 50 lber's for my DB Hammer curls but could use more than a 35 for the seated curls. Now I can do 45's on seated Good stuff.

Plus you can vary the speed at which you ascend/descend to get a great burn going on.

Seated Dumbbell Bicep Curls - Biceps Exercises For Big Arms - YouTube

 

[Georgia]

Very true durst. That seated shit with the curls is the real deal. You will never cheat yourself with momentum. It's ALL bicep.

 

[Jean-Claude]

What's ur biecp routine? U have remember two parts for biceps inter and outer. U could be over training there's a fine line. And I never do bis and tris together except on the weekend as a pump a light pump.

I never do them together either. Right now, I'm doing, 4 series of pyramidal classic barbell curl (12-10-8-6 reps)

Then 3 series of cable curls (12-10-8)

And then 3 series of preacher's curl

 

[DuRsT]

For whatever reason preacher's curls don't do jackshit for me other than make my elbows hurt.

I still do the straight BB curl and will sometimes use a cambered bar to mix it up.

Seated DB curls and Super 7's.

 

[bigmike33]

Bro try seated I love them I usually start with 40s and end up with 70s and not hammer curls. After that I go to the seated preacher curl with a 40 or 50 pound dumbbell and do single handed hammers. Then the aronald curl cable or dumbbell that will give a huge peak and thickness ..

 

[Jean-Claude]

Then the aronald curl cable or dumbbell that will give a huge peak and thickness ..

What is that?

 

[bigmike33]

Standing arm hanging and contracting on the peak. U see people setting with elbow bent don't do that this is better. Don't swing or uses shoulders just flex the peak.. I took the profile on Tuesday and the was chest and tri day. If I remember I try to take one on back and bicep day. I've just been back in the gym 3 months blow my knee out for third time. I had true 21 arms not fake oil in them. And I don't hide behind a pic of soothing else..

 

[Mr P]

I never do them together either. Right now, I'm doing, 4 series of pyramidal classic barbell curl (12-10-8-6 reps)

Then 3 series of cable curls (12-10-8)

And then 3 series of preacher's curl

do this, reverse close grip pull ups, 5 set -10 reps

reverse close grip lat pull down 4 set 10 reps

2 series on cable curl (25-25)

2 series of preacher curl (20-20)

also on another note* to gain mass on your bi's u need to eat clean,add 10 to 15 pounds per 1 inch of mass on your biceps,

 

[Bullseye Forever]

Concentrate on your tri's .....theyre much bigger than biceps.

Do dips, cable pull downs, and skull crushers if your elbows can handle them.

this^^!!!! always use a mass builder and then 2-3 isolated excercises for each muscle,for example,for biceps do SBC 4 sets of 8,then do a superset on triceps close grip bench 4 sets of 8-10 then after you get those done do some isolated movements for each bicep and tricep,this works best for me