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2003/06/15, 02:10 AM
i have read so many things on how to get big arms and they all sound good but whatwould be your advise to getting big arms?my arms right know are at 13" and i want them to be about 16".my routine consist of curl bar,straight bar pull downs,seated curls, triangle curls, concentration curls,single arm pull downs,reverse curls, standing dumbell extensions, 21 curls, dips, hammer curls.do i need to take supplements or what?
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tonge can be tamed by no man but it is an rulying evil ful of deadly posion.
jamas 3:8
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2003/06/15, 03:26 AM
It seems you may be overtraining your arms just a bit. I would reccomend switching to a simple 6 exercise alternates program for 8 weeks & see what happens. Remenber the basic function of each muscle, biceps- to bring the wrist up to the elbow and to turn the palm up, tricep- to extend the arm at the elbow. For biceps start with standing dumbell curls, this lift is the only one that incorporates both functions of the biceps. superset these with straight bar triceps pushdowns, since the triceps sole function is to extend the arm it is advisable to start with the movement in which the triceps generates the most force, contrary to popular belief, grip variation has no effect on isolating different heads, the tricep works as a whole. The second set should be hammer curls, this work well to hit the outer part of the arm, & one arm overhead tricep extensions. I know I said that triceps grip doesnt matter , but it is also important to keep a variety & different grips may not affect growth but they have significant effects on functional strength. Finish the workout with reverse grip curls & reverse grip tricep extensions, these will further help with functional strength as well as build the forearm muscles. Be sure to perform about 3 sets of 10 per execise with little rest in between & allow for sufficient rest between workouts. In addition I have found creatine supplementation extremely benificial for mass gains not to mention that with the amount of blood flow generated with this workout, the "pump" is outrageous!
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\\"Knowledge & persistence is all one needs to succeed\"\
---Patrick L.
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2003/06/16, 01:16 PM
I agree with plfit, it does sound like overtraining. How many times a week are you doing arms? Are you doing only arms, or back/biceps, chest triceps, etc?
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~Victoria~
...Some things have to be believed to be seen!
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2003/06/16, 09:43 PM
i work out my arms 2 days a week and i do biceps and triceps on the same day.
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tonge can be tamed by no man but it is an rulying evil ful of deadly posion.
jamas 3:8
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2003/06/16, 09:47 PM
I would have to concurr with the others. Doing all you do, and twice per week on top of that does not leave much time for growth. Back off a bit, eat and rest.
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As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
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