so I have been wondering does anyone have some good tips and/or exercises for arm growth? My arms seem to be coming along at a slower pace than my back and chest so I feel a little disproportioned.
so I have been wondering does anyone have some good tips and/or exercises for arm growth? My arms seem to be coming along at a slower pace than my back and chest so I feel a little disproportioned.
Tell us what your doing now, your routine, diet etc. That way its easier to see what you might have to change.
so I have been wondering does anyone have some good tips and/or exercises for arm growth? My arms seem to be coming along at a slower pace than my back and chest so I feel a little disproportioned.
Hammer grip pull ups...period....do em....
FOR THE LOVE OF CHRIST PLEASE STOP CURLING IN THE SQUAT RACK!
Of course I could give you a list of biceps and triceps movements, but you know them. I can give you a couple tips though.
EXPERIMENT with different machines and exercises. just because you see mrs soccer mom using a hammer strength machine doesn't mean its not for you. You can angle you body to put more emphasis on the lower half of the movement, etc.
INTENSITY will help your arms grow so don't rest longer than a minute between sets.
POSE the muscles you are training between sets. yeah, it can get obnoxious if you train at a fitness center during peak hours, but practicing side chest, front double bi, side tri, etc will help you make progress
WEIGHT does not matter to you if your goal is bodybuilding, you want to be flexing the muscle against resistance. So remember that adding weight is a privilege
FREQUENCY is another think to keep in mind. Don't train your arms 3 times a week, twice is even too much from my experience. They are such small muscles in relation to the rest of your body like legs and back. It's a tough concept but less is more
heavy chins
attach some straps to a prowler, load it up, and pull and curl it towards u
i climb cliffs
chins on gymnastic rings
i curl heavy paintcans
pull heavy ropes
pull and release ropes on ladders
weighted pushups
weighted dips
muscle ups
stop doing stupid machine work and actually use your arms outside the gym and theyll grow
eat sensibly-dont pig out just to add size quick-dont stuff yourself and end up looking like a fat powerlifter whos ready to have a heart attack
I have a similar problem with arms not growing as fast as everything else. One thing that has helped me has been hitting arms more than once a week. Biceps and triceps are smaller muscle groups so they recover a lot faster than chest/back etc. Arnold recommended even training biceps every 48 hours if you really wanted (being careful not to overtrain of course).
heavy chins
attach some straps to a prowler, load it up, and pull and curl it towards u
i climb cliffs
chins on gymnastic rings
i curl heavy paintcans
pull heavy ropes
pull and release ropes on ladders
weighted pushups
weighted dips
muscle ups
stop doing stupid machine work and actually use your arms outside the gym and theyll grow
eat sensibly-dont pig out just to add size quick-dont stuff yourself and end up looking like a fat powerlifter whos ready to have a heart attack
My arms are big ripped aswell, and all I do is cable pushdowns, db kickbacks, cable curls, db curls......
Seriously? Do you ever hear that from someone that has huge arms?
Pizza nailed it. Multijoint movements. Overload, and grow.
Up the intensity, drop the volume. Both bi's and tri's are extremely small muscle groups, I hit them on separate days and it will never take me any longer than 15 minutes to complete. I also squeeze at the contracted portion of the rep, do a very slow negative (2-4 seconds) and control the positive. Never ever do I swing or cheat, in my mind it has no place.
Here's what I do:
Bi's:
Machine Preacher Curl (pre-exhaust): 2xwarmup, 1xfailure
EZ Bar Curl: 1xwarmup, 1xfailure
DB Hammer Curl: 1xfailure
I currently base my training around incorporating bars, dumbbells then cable machines where possible and do ab or oblique sets between the exercises to break them up a bit. I do alternating splits/ pyramids on bis and tris for arms and my workout generally looks like...
7ft. bar curls.
Close grip bench.
Hammer curls split with weighted dips.
7s, (or whatever they're called now), on the cable machine lying on the floor split with tricep pushdowns.
I use the bar for my heavy initial sets, (so deads, bench work etc.), then dumbells/ weight belts for more staple exercises for groups, (shoulder presses, hammer curls, pullovers), and move to cable machine exercises at the end of my workout where I may not be so strict controlling the negatives. I hit bis and tris as a secondary on back and chest day respectively also, but work these groups 3-4 days apart from arms so as not to overtrain them.
Tell us what your doing now, your routine, diet etc. That way its easier to see what you might have to change.
Stay true /D
well my diet is usually oatmeal with some whey protein as my first meal. then i hit the gym and have a protein shake. then usually have a pb&j around 9:30-10ish. then will have chicken or tuna and either a sweet potato or brown rice and some veggies for lunch around 11:30. for the next 4 hours im in class so ill stay snacking on nuts and fruits until i get back home and eat some plain yogurt and might through some fruit in it. and then have dinner around 6, usually chicken, tuna, or turkey and some beans and/or veggies. then if im hungry around 8 or 9 i will eat some cottage cheese. and always have a casein protein shake before bed.
as for training, i do back monday, chest tuesday, legs wednesday, shoulders thursday, arms friday, and sometimes another leg workout on the weekend.
i usually try and mix up machines and dumbells and do 4 or 5 different exercises for bis and same for tris. usually do either 4 sets of 8-12 or 3 sets of 12-15