Building bigger arms

[killerdude494949]

In my opinion, weighted pull-ups/chin-ups and weighted dips will do more for arm growth than any type of a bicep curl or triceps extension will. Unless you're someone who worries about having their chest/shoulders/back grow, too.

In my experience, dips are the best tricep exercise but biceps need more than some chin ups. I can assure you someone who does isos for arms also in their quest to 1.5x BW squat will have more arm development than if they didnt do them at all once they get there.

And you lost me on your last sentence. sarcasm?

[ryanflyer05]

In my opinion, weighted pull-ups/chin-ups and weighted dips will do more for arm growth than any type of a bicep curl or triceps extension will. Unless you're someone who worries about having their chest/shoulders/back grow, too.

In my experience, dips are the best tricep exercise but biceps need more than some chin ups. I can assure you someone who does isos for arms also in their quest to 1.5x BW squat will have more arm development than if they didnt do them at all once they get there.

And you lost me on your last sentence. sarcasm?

Perhaps you're right on that, but I still contend that there are better ways for a beginner to use their time than to spend a quarter or more of their workout time doing arm isolation exercises. I think the curl/extension brainwashing is very hard for many people to overcome, especially the ones that need it most, the beginners. The best way for beginners to put on muscle mass, including on their arms, is to focus on the big compounds and increase overall body mass. Anything additional to that probably can't hurt any, but it won't help as much as if their time is used doing other things.

And yes, my last sentence was made in jest. Though I guess if people focus on arm isolation exercises and ignore the big compounds, their arms will grow a little bit but perhaps "look" big because the rest of their body is small.

[killerdude494949]

In strength training, arms dont really deserve much attention. Maybe that is your point. But certain people dont want to be able to squat, bench, and dead a shit load of weight and appear average at the very least because he does not do periphial training.

[atypical1]

Only this site would have 5 pages on whether or not someone should curl.

It's funny but then again it's not. There's no need to over think this.

To the OP. If you want to do direct bicep work then at the end of your workout go over to the dumbbell rack and do some curls. I'd just do a quick set of 3*8 of a weight that's heavy enough to be taxing for you. You can do regular curls or hammer curls. This will take you all of 5 or 6 minutes and should help give you a bit of arm development.

I understand your desire to build up your arms some. Frankly I've got a decent enough set of lifts but you would never know that I even lifted weights (at least in my eyes). Biceps at least give you that "look" and it's nice to have strong arms.

james

[Jinithith]

I was picky about my forearms, since for school I have to wear button down shirts with ties, and I usually roll up the sleeves of the shirts. I did reverse grip curls using one of those wavy bars, and I did 4 sets of 25 (light load) This got my biceps tired out and gave my forearms that worked, turgid-with-blood feeling. my forearm got a 3d look instead of shallow but wide.

Then I started stronglifts and my bicep tricep area gained 1inch in circumference within the first 3 weeks... o.O

[teddy1]

A good arm routine would be:

Triceps
- close grip bench
- rope extensions
- dips
Biceps
- barbell curls
- alternate dumbbell curls
- ez curls
- dumbbell hammer curls

You will notice everything here is with using free weight except rope extensions.

Also try supersetting and going to failure on certain exercises. You'll get a huge pump which is what you want!

[killerdude494949]

that is pretty much a useless approach for people trying to get big and strong because it is too much volume on your smallest bodyparts which would leave them overtrained which would result in your lifts stalling. big arms are a product of heavy pressing and pulling. adding a few extra iso sets will increase the growth but if and only if you are doing the compounds first and foremost.

[GhettoMrBob]

If anything, do dips and pull-ups. Period. Both will give you arm development and both will make you stronger.

[Alec32]

First off don't use the smith machine. I did Sl for a month with the smith machine too and had the same mindset you have right now and didn't get the same results as I do now. Seriously the smith machine doesn't help you move throught the natural motion and then your muscles are at ease.

But for arms...1.Heavy Barbell Curls(6-8 reps)
2.Dips/close grip bench(6-8 reps)

Still focus more on the major lifts and do these 2 excercises at the end of your workout.

[MaritimeMass]

Nothing gives me the same feeling after doing pullups. I get an amazing pump and become very vascular, pullups will get you large arms in no time because it is a compound lift

[Shoke]

I don't think there's anything wrong with doing some arm iso's, as long as (like others have mentioned), you keep the focus of the workout on the compounds. Some people just want big arms (including me =)

[atypical1]

Nothing gives me the same feeling after doing pullups. I get an amazing pump and become very vascular, pullups will get you large arms in no time because it is a compound lift

Do you have very large arms? If so what's your measurement? I have done considerable pull ups in the past and have never had particularly big arms.

james

[MaritimeMass]

I have 16" arms, due to genetics Im assuming. To answer your question since starting pullups my biceps are becoming more defined and I have begun to see a vein coming through the fat.

[jfh26]

How tall are you/how much do you weigh? 16 inch arms look a lot different on someone who's 5'5" than they do on someone who's 6'5"

[MaritimeMass]

I am 5'10"