Thread: Arm thickness

do 15 reps of close grip curls ss with 15 reps of wide grip curls, than do 3 30 rep sets of preacher curls followed by 10x10 of concentration curls

real answer: diet + training

in addition to mikes comment, stick with the basics of course when it comes to training. barbell rows, pullups, bench press, shoulder press, barbell curls, skull crushers, close grip bench, deadlifts.. these exercises will all help add mass to your arm along with a good diet. you need sufficient protein carbs and fats....


try to also increase the weights in each of the basics of course and try to do more weight in your dumbell/barbell curls and your skull crushers.


perhaps more important though is just keep at it and dont worry about it too much, it will come with time.

So I guess the answer is "yes"?

Genetics plays a big role in it. My arms dont look to big whenever I lift them up like I hit the game winning homerun. But they are 18 inches. Wierd how that works.

Originally Posted by mike456

do 15 reps of close grip curls ss with 15 reps of wide grip curls, than do 3 30 rep sets of preacher curls followed by 10x10 of concentration curls

real answer: diet + training

I'm just wondering, whenever I've tried to do close grip curls, or even normal curls with a barbell my wrists hurt. Could this just be a problem with my form somehow?

nah, that's pretty common. I prefer to use the ez-bar to do curls, or use dumbells.

I have the same problem with my wrists hurting. Its simple just do different kinds of curls with dumbells. incline curls, alternating curls, hammer curls, preacher curls, etc.

Originally Posted by Double D

I have the same problem with my wrists hurting. Its simple just do different kinds of curls with dumbells. incline curls, alternating curls, hammer curls, preacher curls, etc.

Okay, so if I say did 3 sets of incline curls and 3 sets of regular dumbbell curls, would that be enough?

I like doing back with my biceps. Therefore my back and bicep workout normally looks like this

Pullups-3 sets
Db Rows-4 sets
Bent over Laterals-3
DB Curls-3 sets

Thats all I do for biceps. You get so much out of them from all the pulling you do that day!

If I learned something from this board is that 90% of these people look like shit. Hence there advice is shit aswell. Bicep thickness comes from Hammer Curls.

Originally Posted by dAMvN

If I learned something from this board is that 90% of these people look like shit. Hence there advice is shit aswell. Bicep thickness comes from Hammer Curls.

I've learned that all advice provided by dAMvN sohuld be ignored.

Originally Posted by CowPimp

I've learned that all advice provided by dAMvN sohuld be ignored.

Originally Posted by dAMvN

If I learned something from this board is that 90% of these people look like shit. Hence there advice is shit aswell.

Knowledge is not stored in the muscles.

If I learned something from this board is that 90% of these people look like shit. Hence there advice is shit aswell. Bicep thickness comes from Hammer Curls.

How would you know noob. you only have 19 posts.

Originally Posted by DiGiTaL

How would you know noob. you only have 19 posts.

That's his age; he has more than that. He used to come on here a long time ago and post poor information and then get indignant and swear at you when you disagreed with him.

lol building on muscle...try and build on the brain size

It's a well known fact that dAMvN is retarded. He should go away again.

Hammer curls.

Originally Posted by DiGiTaL

Stats: [ Age: 17 ] [ Weight: 186] [ Height: 5'11 ] [ BF %: 19% ] [ Waist: 34" ] [ Routine: P/RR/S ]
Current goals: - Muscle Shapping - Increase muscle fiber: Pecks & Abs

talking about retards. this guy's goal is to shape his muscles

yet another noob speaks.

Stop hijacking my thread! So hammer curls will make my arms wider?

Originally Posted by Spud

Stop hijacking my thread! So hammer curls will make my arms wider?

just do hammer curls. give em a try

Digital - being a 'noob' to this forum has no correlation on someones knowledge or experience.

I have been using protated ez bar or barbell curls a fair bit recently, experimenting with it to see if there is any change. I have noticed the lateral part of my bicep is larger and firmer than it has become in the past.

Try some pronated grip stuff and some hammer curls - see what happens.

I honestly think your triceps will do more for improving the look of your arms from the vantage point you are talking about. However, the reason people mention hammer curls and reverse curls is because of the brachialis.

Perhaps my initial question isn't right. I think I was more referring to the width of the elbow joint. Is that a fixed size?

are you seriously asking how to make your elbow joint wider, or build muscle around the joint to make it appear bigger at the joint area? i've never heard of anyone wanting to make their elbows bigger. id probably be focusing on more pertinent issues, unless everthing else is 100% to your satisfaction.

Bicep thickness comes from hammer curls.....

dude how can you come to a professional forum like this and say something rediculus like "this one exercise is all you need" type crap... gimme a break.

Back to the subject at hand. I personally also pair up back with biceps because that's my "pull" day as many would put it. All the rowing and curling you do to work these muscles is putting almost every emphasis on the flexion of your elbow joints which is prime for utilizing the biceps. For overall arm thickness make sure you do enough of a wide range to include close and wide grip to change the emphasis to the different aspect of the muscles. Also make sure you are doing enough work on your triceps (good for a "push" day) because the bulk of the muscles in the tricep region compliments the thickness of your arm very well.

Oh and have you read up on Power/Rep Range/Shock? This could help you as well.

Originally Posted by slip

are you seriously asking how to make your elbow joint wider, or build muscle around the joint to make it appear bigger at the joint area? i've never heard of anyone wanting to make their elbows bigger. id probably be focusing on more pertinent issues, unless everthing else is 100% to your satisfaction.

Becasue having arms that look like this are ridiculous.