Arm Growth questions

[pkstylez]

i currently have 16 inch arms roughly. 15% BF age 33 height 5'11" 205lbs. i have that short bicep muscle where i have a larger gap between elbow and end of bicep when flexing so my arms look smaller than a normal bicep. Wondering what is the best routing per week ( with gear) to make good gains without tearing or over working to clear that 17 INch mark.

 

[SFW]

Heavy dead lifts once a week, chin ups once a week, and then isolated work, such as heavy barbell curls. Work in your 75% 1rm range, eat like a beastmaster, pin gears, eat more, rest.

 

[pkstylez]

should i be doing Dead lifts with Legs or Back? chin ups obviously with back. and 75% 1RM i assume is a 1 rep max?

 

[the_predator]

Synthol..jk bro lol Pretty much what sfw says. Eat like crazy, lift like crazy, pin like crazy. Pretty much sums up my bb philosophy.

 

[Pork Chop]

HAMMER CURLS untill you drop

 

[sassy69]

Don't forget your tricep either. I've got a similar build in my bicep. You can see in my avi. And they do measure to 16" when I'm not lean, and I've measured the left at 15" on competition day around 6% bf. Fantastic peak on the left side, but my arms don't look particularly thick because the muscle is short and my tris are decent but tend to hold water, so again, just looks fat.

Otherwise just keep eating & lifting. I've get decent genetics for biceps so I got good results early on - best results came from 21s. A hitch on doing a lot of focused arm work is increased chance of tendonitis. Be careful and patient. Don't overtrain that area or lose form to push it (easy one is snapping on cable extensions) - too much chance for elbow, forearm, wrist tendonitis as well as sometimes your shoulders. And that shit never goes away.

 

[Digitalash]

My arms were always a weakpoint until I gave them their own day. I did almost nothing but compounds when I first started lifting following that philosophy that you didn't need isolation really if you did all the compounds. I ended up chest/back heavy with small arms.

Close grip chins, hammer curls, weighted dips, skullcrushers and tricep extension with the rope are my favorites now. I don't count bench really as that feels more like a chest exercise to me and I'm sure you're doing some variation of that already

 

[JCBourne]

I hate arms. Mine seem to barely grow. I keep trying new things and i'm starting to see some results but arms for me are just one muscle grow that lags sadly.

 

[bjg]

like what sassy said: do heavy triceps , triceps is naturally bigger than biceps and can make your arms look big...then also hammer curls are good, forearms will hepl too, deadlifts..

 

[Tris10]

Isn't your tricept like 70% + of your arm. I don't have big bicepts, but have decently big arms bc of my tricepts lol

 

[Calves of Steel]

Don't flex with your arms completely twisted in. Point our wrists forward and learn how to get the most height out of them that way. That will make your bicep look longer. Do NOT neglect your brachialis, that may be the most important muscle for arm width just above the elbow since that's where your bicep can't reach and tricep sort of shrinks and disappears to 1 head. To really hit biceps, learn how to squeeze them at the top of the movement. Sometimes being leaned back slightly for the entire duration of a curl and having your elbows out in front of you so you are almost pulling the weight towards you and up not away from you and up can really put the focus in bis. You may just be better off doing BB curls though and just hitting as many arm muscles as you can. And whatever you do, don't be doing 3 rep maxes and things like that for isolation exercises. There are some really delicate tendons in the upper forearm.lower bicep area.

 

[KUVinny]

Both calves and sassy are spot on about those tendons. I have nagging elbow and upper forearm tendon pain that has really impacted arm training. It can really affect you psychologically as well.

 

[bjg]

brachialis is good ..but be careful not to injure it ...it is a pain ..ask me

 

[Goldenera]

Triceps make up more of the arm then biceps So u can add more size that route then biceps.

For that dead spot in the bicep use the preacher bench and go all the way to the bottom and I mean rock fucking bottom. Even uncurl the wrist. This will make that area grow. Larry Scott had a whole detailed routine on this. I've brought mine up a lot with his methods. I'm at 17" now on my midget 5' 6" frame looks pretty good. Id like some 18-19" though.

Next up is hammer curls to bring up that area.

Deadlifts for arm growth. Good luck with that.

 

[trackstar19]

My biceps never want to grow for me, regardless of what type of routine i use on them. Luckily I have very big triceps so my arms are still 17.5in at 8%BF. But man I'd be a whole hell of a lot happier if my biceps would peak a bit more and get a bit 'fuller' looking. I suppose at this point we're all just sort of nitpicking though.

 

[pkstylez]

hahaha i love it, just called us all out for being nit pickers on ourselves. in all honesty your right we are nit picking. However, if we didnt do that then we would not push ourselves to that next level i dont think. We are our own worst critics, and im sure that a guy that is 250 27% BF sould love to have my body atm and have to worry about growing his arms lol.

 

[Goldenera]

My biceps never want to grow for me, regardless of what type of routine i use on them. Luckily I have very big triceps so my arms are still 17.5in at 8%BF. But man I'd be a whole hell of a lot happier if my biceps would peak a bit more and get a bit 'fuller' looking. I suppose at this point we're all just sort of nitpicking though.

That's pretty beefy bro. Pm me if u like I'll help u with your bicep routines. They will grow. Just gotta find the right moves.

 

[gettinwood]

The best movements that got my peaks up were incline dumbell curls,concentration curls, and preacher curls.

 

[bjg]

for a concentration type of exercise you can try one arm cable curls leaning on an inclined bench like the preacher curl.

 

[Idra]

Squats.

 

[Lordsks]

IGF1r3 into biceps, Heavy back work, pullups. added over one inch in a year using this method.

 

[Standard Donkey]

EZ bar pullover extensions

Hammer curls

focus on moving the weight with your muscle not with momentum. Once i left my ego at the door, my arms started growing.. and quickly

 

[easymoneymike]

As with most training, most people get too caught up in trying to do heavy weight for arms like they would for back or legs. It just doesn't work the same for the majority of people. Its key to find what works for you but at the same time give your body enough variety to make your bi's and tri's grow from all angles. I've always got best results by sticking to mostly the 10-12 range and never anything lower than 8. I train arms on their own day and other than warmups everything is super set to force max blood into the area. Here is one of my recent arm workouts:

warmups
DB hammer curls
reverse grip pressdowns

pressdowns SS one arm low cable curls
overhead DB extension SS one arm DB curls
skullcrushers SS EZ bar curls
bench dips SS 21 curls with plate

 

[Glycomann]

What made a difference for me was the preacher curl machine hammer strength a few years ago. I packed my ipod with heavy metal and worked that fucker up to retarded weight that made big fuckers lot like WTF. It worked to get my tiny biceps pretty respectable. Just focus and work the piss out of them. Finding the exercise that does it for you can be a bitch. Also don't forget the brachialis. hammers and reverse curls for them.

 

[pkstylez]

thanks for all the advice, after digesting all these different types. i have about 13 different routines to try and see what works so by the end of the year i should have results from something

 

[bull3441]

Squat, deadlift, eat... Repeat

 

[chucky1]

db seated incline curls, hammers, preachers and cgbp, skull crushers, weighted dips, mass builders bro and...FOOD!