Thread: Now ready to load the guns!!!!

I'll tell what worked for me, now when i say worked for me i don't mean i have 20inch arms, but ive added probably 4 inches in a couple of years? (ok thats a very rough estimate!)

Your not gonna like it what i say but big compound movements are what ive done to see a real improvement in arm size, dont get me wrong i do isolation work but compound movement come first.

Another thing, your friend "gaz" is maybe forgetting that your triceps are probably more important than your biceps for overall arm size. Close grip bench and skull crushers have really improved the size of my triceps, as for biceps im afraid heavy rows are what have improved them. I do 2 sets a week of actual direct bicep work (some form of curls, i vary them every few weeks, whether it be hammer curls,preacher curls or barbell curls)

Well, thats what has worked for me, probably not what you wanna hear but maybe someone else will have something else to suggest

Originally Posted by StanUk

I'll tell what worked for me, now when i say worked for me i don't mean i have 20inch arms, but ive added probably 4 inches in a couple of years? (ok thats a very rough estimate!)

Your not gonna like it what i say but big compound movements are what ive done to see a real improvement in arm size, dont get me wrong i do isolation work but compound movement come first.

Another thing, your friend "gaz" is maybe forgetting that your triceps are probably more important than your biceps for overall arm size. Close grip bench and skull crushers have really improved the size of my triceps, as for biceps im afraid heavy rows are what have improved them. I do 2 sets a week of actual direct bicep work (some form of curls, i vary them every few weeks, whether it be hammer curls,preacher curls or barbell curls)

Well, thats what has worked for me, probably not what you wanna hear but maybe someone else will have something else to suggest

Thank you so much for your feedback. 4inches in roughly 2years I would be more than happy with that! Would you say most of the gains was lbm? Are your arms defined? What do they measure now? I mean it when I say I've trained for over a year now consitently and I have NEVER done a single curl or extention. I have just built my home gym and have now got a barbell which I didn't have access to before, so I am looking forward to REAL heavy compound movements, and big tricep movements as you mentioned and seeing if this stimulates more growth.

Any more tips? I will throw in some form of curl variation, one thing I can think of is a form flaw on these I tend to curl my wrists up when performing the exercise this I believe puts more emphasis on the forearms so I will work to keep the wrist in a neutral postion.

Would you say you geared your workouts to arm growth in anyway?

It is defiantely what I wanted to hear! I believe in tested trial and error on one self but getting tips and such from more experienced guys is a short cut IMO. I am still open for more suggestions from over ppl

Thanks, Raz

4 inches is a rough estimate, i wouldnt like to say for sure. Im 5ft 11 at 193 lbs but im not sure about bodyfat, i would estimate around 13% not sure really. My arms arent huge by any means, i havent measured them either but years ago i used to be very very skinny, so ive put on some good lbm over the past few years, to be honest the majority of my gains have been in the past year or so, which is when i focused on heavy compound movements, which is why I would recomend on focusing on them.

My workouts have been geared towards total body growth, i wouldnt say ive focused on arms, I want to make sure (like most people) that I have good symetry and nothing is out of proportion.

To be honest I think its important to focus on diet aswell, if you want to gain mass on your arms you've gotta make sure your eating enough, however at 18% i guess a full on bulk may be out the question!

I'll leave it open for other people to make suggestion. My only other advice is to make sure your not overtraining your arms, more isnt better in my opinion and i found my best gains in arm size were when i only did a couple sets a week of direct arms isolation, as long as you make sure the sets you do are very heavy and hard.