need BIG arms

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posted by LukeVTS

sadly my genetics dont like my arms. big shoulders, big chest, tiny waist. but due to my very long limbs my arms look slighty out of proportion. trying the heavy weight n low reps routine. but any1 know certain excercises that saw really good gains on there tris n bis? i dedicate a full training session to just arms. somethimes even a day each for bis n tris careful not to overtrain.

posted by TomSizeMore

Your gonna laugh but the more you squat, the bigger your arms. Your body will grow in proportion. I have the same problem. my arms are my weakest feature to me.

posted by LukeVTS

SQUAT?! i didnt laugh. but a funny expression came on my face! hmm. its the long limbs that make my arms look thin. hard to bulk them up. im blessed with a short upper body. but being 6ft1" means my limbs r very long though! i need gear :( goin on the norateen heavyweight II in a couple of weeks. saw really good gains n fat loss from that last time. just need 2 keep havin my 6 meals n day n plenty of protien n carbs at the rite time of day.

posted by TomSizeMore

I feel you bro, I'm 6'3" tall and getting my arms to appear "round" is a tough feat.

posted by jcvaughn26

I've never had a problem with my arms, can't really help from personal experience, it's my legs that don't like growing. The key IMO is to EAT and not to over train your arms. Remember that your tricep is 70% of your upper arm so don't concentrate mainly on the bicep like many do that want big guns.

posted by TomSizeMore

My biceps are clearly bigger than my triceps. I'm a freak of nature I guess. I know they aren't really bigger, but it sure looks like it.

posted by LukeVTS

i think its 66.66666666666666% actually :P but ye i know wot u mean. although dedicating a day on them n training them wen training shoulders n ches isnt leavin them out :) im 20 years old. 13st5 with 12.9% bodyfat n 28-29 inch waist. (just measured!) i have 5-6 meals a day. all with plenty of protien n carbs at the right time of day. should i gain muscle mass fromt that? been workina treat so far on everywer but arms!!

posted by LukeVTS

oh n i train
day1 shoulders
day2 chest
day3 back
day4 arms
day5 legs and stomach. then rest over weekend.

sound good?

posted by TomSizeMore

You should work with one day off in between workouts and 2 days after leg workouts. Reason is working out is going to impact your central nervous system just as much as anything else. So, when you work out everyday, your not giving yourself enough recovery time to grow.

Break it down more like this

Mon- Chest/Shoulders/Bi's
Tues- Off
Wednesday- Back/Tri's/calves
Thursday-off
Friday- Quads/Hams
Sat- Off
Sun- Off

Work abs whenever you'd like. I personally don't work my abs at all. I naturally have pretty good cuts and don't want a muscle gut.

posted by LukeVTS

hmmm. so many muscle groups in 1 day? that cant b traing them well enough. especially huge muscles like chest being in with 2 other muscles?! a guy at my gym is one of the biggest fellas i have ever seen n he has 2 seperate days to train the lower n higher part of his chest! professional body builders wil go 8 days without rest on certain brackets of ther traing year.

posted by LukeVTS

considering ur only supposed to train for upto 45-60 mins. surely u cant fit 3 muscle groups in before an hour goes by n ur body is breaklin down ur muscles for protien?i have a chest day where i train for up to an hour. n my strength has flew up since only a month ago. ive come from injury to only b able to press 55kg to now pressing 80kg! in a month! my back is also amazingle stronger than what it was. literally doubled from pulling 60kg to 120kg! however arms have hardly grown or gotten any stronger :confused:

posted by canibalistic_js

squats and deadlifts! bump

posted by gymphreak

i pretty much train three hours a week, and i was over 300lbs before i stopped training due to personal reasons....so you do the math :D

all i focused on was my three core compound lifts, with some additional side work (pretty much a similar breakdown like TSM suggested over the three day split)

I did:

Mon- Legs
Squats
Box squats
GM's

Tues - Chest/shoulders/triceps
Flat bench
Incline or Decline Bench
Upright rows
Reverse grip bench for triceps

Thursday - back/biceps
Deadlifts
Yates rows
Barbell curls

All i did was 3 work sets of 2-5 reps for the main workouts (first muscle mentioned for the day...) and the assistance muscle groups, i just did one work set to failiture

posted by LukeVTS

wow impressive. 300lbs of lean muscle? y do pros train so muych then? they even train twice a day sometimes. (big liftin in the mornin n cardio in the evening)

posted by TomSizeMore

U only see the pro's on thier video's during contest prep. They train 2x daily during those times in order to drop fat.

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