Thread: help with arms

Concentrate on your tri's at least as much as your bi's.
Most people don't realize your tri's are much larger than your bi's.
Build incredible tri's with heavy bench, heavy close grip bench (3-8 reps), moderate skull crushers (6-12 reps) and top it off with some high rep push downs for the pump.
Bi's - Straight bar curls(if your wrists can take it)
- Hammer Curls for the Brachi
- Incline dumbell curls
This worked OK for me anyway, I made nice gains.

Why not EZ Bar curls?

Sure Derek,

You can use EZ bar curls too. There are many exercises for building large tri's and bi's.

Like SJ said, hammer curls are very good, and I do heavy preacher curls with both dumbells and barbells. Other good ones are concentration dumbell curls. Those are awsome hence the name, you can get great concentrated focus on your bi's. Also keep in mind the various grips... They all build different parts of the tri's and bi's.. inner grip builds outer bi, medium is more center, and outer builds inner bi.

I pick 3 favorite bi exercises and do 5 sets each. I then pick 3 favorite tri excercises and do the same 5 sets each . I set the weights as heavy as I can so I can just barely do 12 reps. (But FIRST IMPORTANT -WARM UP ) Then I add weight each time and next do 10, then 8,6,4. Each adding weight in between. I pretty much follow this with both tris and bi's. After 6 weeks, I rotate and do completely different exercises. I'm hitting heavy right now on hammers, heavy preacher, and concentrations. In addition to doing dips.. Dips are great for your tris. I want to also add a lot of chinups, which helps to build your bicep peak. But if your going to grow evenly, it is important to change your exercises every 6 weeks or so. This way your not just doing the same thing over and over. There are more than just one part of the muscle you have to remember.

Now you ask how long it will take. In my experience..at least natural that is, don't expect to see any serious gains before say 6 months. You will feel stronger, but won't notice a whole lot of gains till after 6 months. Then after 6 months, you continue on a serious role and you will start to notice great changes. The funny thing is most people give up before that.. They work hard for several weeks, maybe a few months, but because they don't notice serious change, they toss in the towel. What they don't realize is they toss in to early.

<Just sharing my own opion based on my own experience>

Vanity,

Excellent point! But I'm assuming he understands that he needs to work all body parts... But everyone has a primary emphasis.

Hey are you the Vanity that we all know and love?

Originally posted by vanity
if all you want are big arms you will look ridiculous.

train the whole body... no favorites.

I think that is what I said in my previous post Vanity
it appears we are on the same page.

Ok Vanity,

I just wanted to make sure

Oh and thanks for the teeth compliment

Kewl...

Nothing wront with that Vanity

I'm stuffed, just finished eating 6 pieces of pizza
Today is my cheat day thank god

question randy. is hammer curls with dumbells pretty close to doing curls with a tricep bar? Pizza on cheat days is the best!!!!!!!!!!

Easy,

Hammer curls and tricep bar curls are two different type of exercises. If your talking about the tricep bar that I'm thinking about, then doing curls with that would build your outer bi's since your doing a closer grip.

What I would recommend since your new is to get a book on weight training. One that shows you all the various exercises, and what muscles each exercise will work.

Now if you look in the training section, I believe the forum owner, "Prince" has a few books he recommends. Or you can go with the one I live by, which you can buy by clicking the link below....The author is Bill Pearl, and the name is Keys to the Inner Universe and comes in both hard cover (HC) or Soft Cover (SC). This book is awsome... It gives you complete illustrations to each and every exercise. Most any exercise you will ever do or think of doing is in this book.

http://www.billpearl.com/product.asp?i=7

Hey Randy. When you say a cheat day how often do you have a cheat day and do you eat whatever you want and how much you want. Having a cheat day is oK??????????????

Cheat days are ok, I allow about 2200 calories of cheat, thats it. If I go over that then its a bulker for sure, because it will take me 5 days or so to recover if I go over that making it about 2 days of progress weekly. If I stick to my pizza cheat (2200+ cal) then its about 2-2.5 days progress taken away.

Big arms and small back/chest/traps looks stupid, and in effect makes the person look small and week. I agree, no favorites. If your arms aren't big genetically dont bank on getting them big fast anyway, its going to take long term dedication.

Well O.W.F , I try to make only 1 cheat day a week, but sometimes it goes to 2 days. Usually those days are Friday and Saturday. On those days I usually splurge and eat things I would never eat on my normal weekly body building diet. Today for instance I had a pork burrito, then later in the evening I had a rocky road ice cream cone at rite aid Is having a cheat day ok? Well I think it is. You can't rob yourself of the things you love most forever. We are all human. If you go on to strict of a diet then with many people that will only discourage you and many go right off their diets. Me, I work hard during the week. But on the weekend I like to eat some of the things I love. Now you can still do that, but the key is just not eating to much. Don't eat like you've never eaten before in your life Just eat responsibly.

Yeah I never calculate it like Mudge....
But listen to him O.W.F, he has the formula down.

I have to make sure its a cheat, not a binge, because I do have a habit of binging.

How many slices of pizza is that mudge and how often do you have a cheat day. How did you figure out that fomula.

Well sometimes the cheat turns into a binge
And I've been know for doing that too

I ate 7 pieces....is that ok mudge

I know I'll be working hard this week to burn those babies off

Originally posted by once was fat
How many slices of pizza is that mudge and how often do you have a cheat day. How did you figure out that fomula.

What formula? Its a whole freaking pizza Most of the time the smallish pizzas are about 1800 calories, and the bigger ones are 2200-2450ish. 1/2 gallon of ice cream is usually around 2250 also.

lmao... I am addicted to this cereal... Kashi Go lean crunch... anyway, a whole box is about 1500 calories... and I will finish off a box in a day about once a week... the worst part is... a box contains 64 grams of fiber... I am punished more by the time on the toilet than the calories... good thing costco stocks air freshener....

I dont drink milk, but kids cereal is definitely a way to put on the pounds right quick. Lucky Charms, mmmmmmm.

I don't drink milk with it... I just pour the cereal in a cup and chomp away...

Mudge...you just brought up a very happy memory of mine....LUCKY CHARMS>>>> I loved them as a kid. They were my favorite...

Yummie Yummie Yummie.....love those charms

cinnamon toast crunch is king of kids ceral.

fruity pebbles rock.........BARNEY!!!!

Hey, there we go...Now that is the Vanity picture I know

I am like the guy in Terminator... I can change form quite quickly