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I think they are a great move to do on a chest/tri day. I feel them in my tri's more then benching, but they also hit my chest really hard. I think they are the best upper body compound move. Like everyone said, leaning at different angles will put the emphasis on different muscles.

legs- squats back/bi's- chins, deads shoulders- Military press chest/tri's- dips I think you could build a pretty solid routine around these moves.

I prefer weighted dips.

I've been going with a push/pull/legs for a while now and it seems to be working well.

I've gotten decent trap gains from static holds. A farmers walk would also work.

My arms are 16.25 and I'm having a hard time getting them any bigger. I'm around 180 right now and have a lifetime (natural) goal of 18in.

rack pulls- 3X6-8 chins- 4x6-8 I normally do a BB row after these but lately my lower back hasn't been able to handle them. I'm still seeing nice results from just 2 moves.

Not likely IMO.

I'd say 20-21in.

I usually do an unload week every 8-12 weeks. I take 1-2 weeks a year off completely.

Great advice and well put :thumb:

I would recommend doing dips instead.

His techniques are very conservative and safe. They're tailored towards the genetically deficient IMO. The only way to pack on mass fast is by being a genetic freak or taking steroids. You can make a lot of gains fairly quick if you are just getting started. Give his routines a try and see how...

I started when I was around 19. I wasted my time doing rag mag routines for about 2-3 years until I finally learned how to do it right. I don't count those years so I say 8 months. I have made 90% of my gains in the 8 months I have been doing it right.

24 huh? Good luck. I think Gunter is coming in at around 22-23 at 300lbs.

Squat and eat. 3-5 sets of direct heavy tri training after chest.

Yes.

Thanks TCD, but no habla. What's tres bien?

:yes:

Littlefrank has been reading the Arnold's encyclopedia, we should cut him some slack:) To answer the original question if you want bigger arms you need a bigger body. Eat lots and stick to the compound moves with 4-6 sets of direct bi/tri training and you will get bigger arms. Just remember it...