eaglesfan!
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hey i was wondering what are the best exercises to get huge ripped arms and any tips will help alot. will doing low reps high weight give me the best results? thanks
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Tips to getting bigger arms?
- Thread starter eaglesfan!
- Start date
Everybody may not be like me but if you want thick biceps I recommend heavy rows of all variety and pullups. Triceps are a little different for me though. Dips put on mass for me but I wouldnt recommend them to people just because they lead to shoulder problems later in life. You need to do certain things for a while to see what your body likes the best. Everybody responds differently to different movements.
I like to hit my arms directly at the end of a workout after all my heavy compound movements are done. I like doing drop sets as a finisher and then stretch real good after my workout is done. Been working real well for me lately give it a try.
I forget how old you are. What was it 17 or 15. If you eat enough of the right stuff you shouldnt have any problems growing overall.
ripped anything = low body fat percentage.
You're 15 and you're 140 pounds. Keep up with what you're doing with the major lifts plus the dips, chins etc. At your condition, those are sufficient to build a good strength and size base.
Hypertrophy occurs most readily in that 10-15-ish range (unless you're talking to trapzilla, who'll recommend 200 reps
). However, that hypertrophy work will be relatively more effective if you have some strength behind it.
Focus on those main elements in order to get your main lifts up and get yourself stronger overall. You'd don't really need that hypertrophy work right now. It's not going to make you a better football player and it's also just taking away from your recovery. Ignore the jackasses who get in the gym and start doing chest flys and dumbell curls. Get in the squat rack and don't leave it unless you're going to go do dips or something like that.
I'm not against building bigger arms, pecs, all those 'mirror muscles' -- you're just not going to be able to do it very effectively since you are probably weak as shit right now.
Not a big deal. I commend you for asking questions and beginning your training career at your age -- just get your priorities in order and build a proper base. You're trying to run before you learn to walk.
You're 15 and you're 140 pounds. Keep up with what you're doing with the major lifts plus the dips, chins etc. At your condition, those are sufficient to build a good strength and size base.
Hypertrophy occurs most readily in that 10-15-ish range (unless you're talking to trapzilla, who'll recommend 200 reps
). However, that hypertrophy work will be relatively more effective if you have some strength behind it. Focus on those main elements in order to get your main lifts up and get yourself stronger overall. You'd don't really need that hypertrophy work right now. It's not going to make you a better football player and it's also just taking away from your recovery. Ignore the jackasses who get in the gym and start doing chest flys and dumbell curls. Get in the squat rack and don't leave it unless you're going to go do dips or something like that.
I'm not against building bigger arms, pecs, all those 'mirror muscles' -- you're just not going to be able to do it very effectively since you are probably weak as shit right now.
Not a big deal. I commend you for asking questions and beginning your training career at your age -- just get your priorities in order and build a proper base. You're trying to run before you learn to walk.
Train them once weekly, heavy, 5-6 sets and then let them rest. They get tore up doing chest, shoulders, back etc.
And they will shrink if you curl in the squat rack, so don't do that.
And they will shrink if you curl in the squat rack, so don't do that.
eaglesfan!
Registered
thanks everyone
eaglesfan!
Registered
what is the better exercise, 21's (3 sets) or hammer curls (3x12) with 15 pound dumbbell, also what is the best bicep exercise in your opinion
I wouldn't worry too much about which isolation movement you pick, just pick one for a few weeks to a month then change it up.
I always get a kick out of when people ask what exersice is better than the other. The truth is each exersice is different in their own way. 21's and hammer curls focus on dif parts of the arm. Hammer curls maybe a curl movement, but when done correctly they are meant to focus on your forearms more so than your biceps. Do 21's than hammers you always should train forearms at the end.
GMO
Board Rep
Best way to get bigger arms is to put on 20lbs of bodyweight. With that in mind your two favourite places should be the kitchen and the squat rack, in that order of importance.
In many cases its not genetically possible to get big ripped arms.
Branch Warren the so-called poster boy for BBing is a prime example of it.
He among others will never achieve Larry Scott or Robbie Robinson status.
So try all the exercises you want, but don't freak out if it doesn't come to fruiton.
Life goes on.
I recommend you to get over your arm complex, I would bet its keeping you from focusing on everything else. like the chick thats so busy stuffing her bra while her ass looks like a creased continuation of her back.
by the way, my arms didnt start growing until I stopped training them directly, now they're 15.9 inches at 8% bodyfat
by the way, my arms didnt start growing until I stopped training them directly, now they're 15.9 inches at 8% bodyfat
I'm a complete opposite, my arms are fuller when I dedicate an arm day for them. 3 sets for each biceps/triceps. Now I do just one direct movement after my compound exercises. Well, at least now, I don't have to worry about overtraining them.
