Thread: My Arms

hammer curls will add width and just do different tricep exercises for girth

They are not going to be truly thick until they get very large.

try this site http://www.bodybuilding.com/fun/arms.htm

You should layout your routine for us.

How tall are you? Know your body fat? Arm size?

Originally Posted by pereari

Ok,im trying to gain mass,but i seems to have a problemm with my arms.I ve gained a lot of strenght but i dont really see any difference on my arms My arms look small compared to the rest of my body( i have a very large frame) When viewed from the side they look big,but when from bhind or front views,they look small and not as big as they do from the side.What type of exercises can i use to solve this problem guys,thanxxx.

if you are gaining mass in other parts of your body then your caloric intake is sufficient. that means the problem lies in either your training or recovery

Originally Posted by CowPimp

You should layout your routine for us.

How tall are you? Know your body fat? Arm size?

Im 5ft10,17% bodyfat and have 16 3/4 arms.Ive gained strength but I dont see any change on the size of my arms,which I suppose should be the bi product of gaining strength right???


Tri's
CGB presses- 4x 12,10,8,8,6
Skull Crushers-4x10,8,8,6
Dumbbell Ext.4x12,10,8,6
One arm Pushdowns-4x9

Bi's
Dumbbell Curl-4x10,10,8,8
Hammer Curls-4x10,8,8,6
Preacher Curls-3x8

i thought it was around 6-9 sets for small muscles and 9-12 for big muscles groups?

Originally Posted by pereari

Im 5ft10,17% bodyfat and have 16 3/4 arms.Ive gained strength but I dont see any change on the size of my arms,which I suppose should be the bi product of gaining strength right???


Tri's
CGB presses- 4x 12,10,8,8,6
Skull Crushers-4x10,8,8,6
Dumbbell Ext.4x12,10,8,6
One arm Pushdowns-4x9

Bi's
Dumbbell Curl-4x10,10,8,8
Hammer Curls-4x10,8,8,6
Preacher Curls-3x8

No, gaining strength (myofibrillar hypertrophy) and gaining mass (sacroplasmic hypertrophy) are related but you wont gain size unless you are eating enough. Also, that's a lot of volume.

Originally Posted by pereari

Tri's
CGB presses- 4x 12,10,8,8,6
Skull Crushers-4x10,8,8,6

Bi's
Dumbbell Curl-4x10,10,8,8

That's better. Use higher intensity.

Originally Posted by pereari

Im 5ft10,17% bodyfat and have 16 3/4 arms.Ive gained strength but I dont see any change on the size of my arms,which I suppose should be the bi product of gaining strength right???


Tri's
CGB presses- 4x 12,10,8,8,6
Skull Crushers-4x10,8,8,6
Dumbbell Ext.4x12,10,8,6
One arm Pushdowns-4x9

Bi's
Dumbbell Curl-4x10,10,8,8
Hammer Curls-4x10,8,8,6
Preacher Curls-3x8

How much do you weigh? I have a feeling that your arms are about the right size, you just have some misguided image of how big they should be from bodybuilding magazines.

Also, strength gains are not necessarily related to mass gains. Although, as ihateschool said, myofibrillar hypertrophy will lead to strength gains, you may also experience strength gains for various reasons related to neuromuscular efficiency. This type of adaptation doesn't directly add muscle mass.

Your arm routine is kind of ridiculous. You don't need anywhere near that volume for your arms. I would do 1/3-1/2 of that volume.

Layout the rest of your routine for us too. Tell us the split too.

Originally Posted by ihateschoolmt

That's better. Use higher intensity.

I think im going to give this a try,thanxxx

Originally Posted by CowPimp

How much do you weigh? I have a feeling that your arms are about the right size, you just have some misguided image of how big they should be from bodybuilding magazines.

Also, strength gains are not necessarily related to mass gains. Although, as ihateschool said, myofibrillar hypertrophy will lead to strength gains, you may also experience strength gains for various reasons related to neuromuscular efficiency. This type of adaptation doesn't directly add muscle mass.

Your arm routine is kind of ridiculous. You don't need anywhere near that volume for your arms. I would do 1/3-1/2 of that volume.

Layout the rest of your routine for us too. Tell us the split too.

Monday-Chest
Tuesday-Rest
Wednesday-Legs
Thursday-Back and Shoulders
Friday-Arms

By the way, i weight 217,but again with a 17% bodyfat.

In addition to seriously cutting out some volume from your arm workouts, if you must devote a day to solely arm work, then I suggest moving it to Saturday. That way you don't train them two days in a row, as your arms will be getting quite a bit of stimulus from back and shoulder training the day before.

Really, I think devoting a day of training to your arms is silly, but if you really think you must...