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How to build arm mass and muscle?

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How to build arm mass and muscle?

Old 07-30-07, 09:16 PM
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How to build arm mass and muscle?

I was just wondering if anyone knew the secret to building up big arms.

I know you all will say working out but please be more specific.

I don't even care if my arms have muscle just mass.
For the record I am thin, 185 lbs. and 6'1 but my arms are my thin point. I would like to work on that for my own personal gain.

Any ideas?

I'm thinking wine and potato chips.

Bill
Old 07-30-07, 09:19 PM
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Sorry, but it doesn't sound like you have potential.
Old 07-30-07, 09:28 PM
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Any specific workout? Pushups? what...
Old 07-30-07, 09:33 PM
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Its pretty simple... Eat lots of protein and lift heavy weights. That will be $100.00
Old 07-30-07, 09:38 PM
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Curls

Hammer Curls
Straight Bar Curls
Easy Bar Curls
Concentration Curls
Cable Curls
Dumbbell Curls
These are the basics. You will also want to work on your tricepts. I recommend this book...

http://www.amazon.com/Complete-Book-...5849212&sr=1-9

It will show you everything to do.
Old 07-30-07, 09:41 PM
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Don't use heavy weights in the beginning. Work up to lifting more weight as you get stronger. Eating a ton of protein is a good idea. Protein builds muscle. Wine and chips are just going to put fat around your midsection. Wine is full of sugar. If you are not burning those carbs they will turn into fat. Fat you may have a really hard time losing depending on a number of factors including your age.

Last edited by Alien189; 07-30-07 at 09:45 PM.
Old 07-30-07, 09:42 PM
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I heard curls was the way. My roommate says I need to hit heavyweights right away and avoid the light shit. I wanted to start light and get heavier. Protein like Whoppers from Burger King? sweet.
Old 07-30-07, 09:48 PM
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Try the book and don't listen to your roommate for fitness advice. You could injure yourself with heavy weights. The lite shit is what starts the building process. Any trainer will tell you to start lite and work up to the heavy weights.

Last edited by Alien189; 07-30-07 at 09:50 PM.
Old 07-30-07, 09:51 PM
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Thank you I will heed that. Light curls and work my up.
Old 07-30-07, 09:57 PM
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Weighted close grip chin-up for biceps, close grip bench for triceps.
Old 07-30-07, 10:25 PM
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Originally Posted by ninjalove
I was just wondering if anyone knew the secret to building up big arms.
*kr snickers*

ok, you guys were thinking it, too! admit it!
Old 07-30-07, 10:36 PM
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he said arms
Old 07-30-07, 10:39 PM
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Light weights. A shitload of reps. Say 15lbs or less for a dumbell, for example.

Makes me tired thinking about this. Ok, my workout routine is done for today. I'm going to get some icey cold iced tea.
Old 07-30-07, 11:40 PM
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Originally Posted by krkuhl
*kr snickers*

ok, you guys were thinking it, too! admit it!
Old 07-30-07, 11:57 PM
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Gamma Radiation.

Heavy doses.
Old 07-31-07, 02:57 AM
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Gregg Valentino could help you out. google him up.
Old 07-31-07, 04:30 AM
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i work out for 9 months now and got an arm measure of 41 cm from ~36 cm. Triceps is more important for the measure. Its going really fast when you workout regulary. I do workout 3 times per week plus kung fu 3 times per week. Hope I could help you a little.

The problem is if you just want mass, you can eat pizza trink cola but... you cant be sure where the mass will walk (mostly belly), you cant even diet local so better do workout your complet body. Remeber if you do cardio and traing your legs its going faster with the rest muscle/mass. Muscles = good Mass. ;-) Fat = bad mass
I think genetics play a big role here... but the best is to workout. Have fun!

Last edited by Streusel; 07-31-07 at 04:38 AM.
Old 07-31-07, 07:37 AM
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For triceps you'll need to do some kind of overhead extensions move (to hit the long head).

My advice?

Do 3 kinds of biceps exercises (my favs: Standing barbell curls (with a straight barbell + seated incline DB curls + standing DB curls)

Do 5 kinds of triceps exercises. Weighted dips and/or close grip bench presses. Overhead extensions of some kind, lying extensions, etc.

Make sure you do exercises you can FEEL in your arm muscles.

Start off with higher reps (10-12 reps), later on do low-rep work as well. You can pyramid the weights, or do reverse pyramid.

Make sure you fully supinate your wrist on biceps work unless when you're doing specific brachialis work (like Hammer curls).

I used to advocate chin-ups for biceps, but frankly I don't believe in that anymore. I believe chin-ups may build some biceps STRENGTH, but not much mass. For arm size, do arm work.

But, unless you're training your whole body this arm training will be silly.
Old 07-31-07, 07:41 AM
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Your wrists may not be strong enough at first to do heavy biceps work which is why I recommend higher reps at first.

Always warm up your elbows and wrists. Most people have very weak wrists.

I use powerlifting wrist wraps (20 inches long tight, elastic wraps with velcro on the end) when I do biceps work. 155 lbs barbell curls are not too wrist-friendly.

Also, a small tip: at the end of your arm workout, do one HIGH rep set for biceps (standing DB curls with light dumbbells) and the same for triceps. Aim for 25 reps and really blast out the reps to build vascularity, grease the joints, get the blood pumping, etc.
Old 07-31-07, 07:43 AM
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Now my serious answer... Yes you have to lift heavy, but obviously thatís going to be all relative. Also, donít isolate your muscles, do compound lifts. Presses, pushups, and pull-ups.
Old 07-31-07, 07:48 AM
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drinking milk heped this guy

Old 07-31-07, 07:54 AM
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Originally Posted by FantasticVSDoom
Now my serious answer... Yes you have to lift heavy, but obviously thatís going to be all relative. Also, donít isolate your muscles, do compound lifts. Presses, pushups, and pull-ups.
A combination of compound AND isolation lifts is absolutely ideal.

This has been the approach of just about every bodybuilder with results.

Never be afraid of iso-work. Just do the compound work first and foremost, and spice it with plenty of iso work as well.
Old 07-31-07, 11:34 AM
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I'm content with the size of my penis and don't need to lift weights to feel better about myself.
Old 07-31-07, 11:43 AM
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Originally Posted by WepaMan
I'm content with the size of my penis and don't need to lift weights to feel better about myself.

so was Big Pun and look what happened to him...
Old 07-31-07, 11:51 AM
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work on triceps. those muscles are a lot bigger and longer than biceps. take a 25-30 dumbbell and hold one end over your head and behind your back and lift straight up. your arms will swell up to a nice size at first, which will help

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