How do I get bigger arms?

[req-society]

Besides curls for biceps and dips for tri's I don't know what will be effective

[Mic Soloist]

gain 20 pounds... eat + squat + deadlift...

[khalid a.k.a Genocide]

gain 20 pounds... eat + squat + deadlift...

lol, I like this ideology. Eat, squat and deadlift(and overhead presses), good way to gain strength and muscle mass. Thats a strongmans ideology.

Anyway, to the thread starter theres plenty of arm exercises that you can do for both biceps and triceps. don't limit yourself to just one form of curls and dips.

some bicep exercises:

long BB curls
EZ BB Curls
Reverse curls
Seated-DB isolation curls(one arm at a time)
standing DB " "
seated DB curls(simultaneous(sp?))
machine curls

Some Tricep exercises:

Close grip bench press
weighted dips
machine dips
DB tricep extensions
Skull crushers
One hand cable extensions

Im sure theres quite a few more than these. However, with these you can cover the basics. Alternate in between these exercises every week. You basically only need to do 3 exercises for each(biceps and triceps). And DO NOT FORGET TO HAVE A DAILY CALORIE SURPLUS a.k.a EAT ALOT(control fat, cholasterol and sugar intake)

[TurbulentMonk]

lol, I like this ideology. Eat, squat and deadlift(and overhead presses), good way to gain strength and muscle mass. Thats a strongmans ideology.

Anyway, to the thread starter theres plenty of arm exercises that you can do for both biceps and triceps. don't limit yourself to just one form of curls and dips.

some bicep exercises:

long BB curls
EZ BB Curls
Reverse curls
Seated-DB isolation curls(one arm at a time)
standing DB " "
seated DB curls(simultaneous(sp?))
machine curls

Some Tricep exercises:

Close grip bench press
weighted dips
machine dips
DB tricep extensions
Skull crushers
One hand cable extensions

Im sure theres quite a few more than these. However, with these you can cover the basics. Alternate in between these exercises every week. You basically only need to do 3 exercises for each(biceps and triceps). And DO NOT FORGET TO HAVE A DAILY CALORIE SURPLUS a.k.a EAT ALOT(control fat, cholasterol and sugar intake)
3 exercises 3 sets each?


also to the thread starter, you gotta eat alot of protein, eat enough calories so that your body doesn't use muscle tissues as fuel and you also gotta rest enough. my bad if that was basic stuff for you, i just learned that recently.

[khalid a.k.a Genocide]

3 exercises 3 sets each?


yeah, pretty much. Or you can do 4 sets(8-12 reps) for one or two of the exercises. There are plenty of alternatives for sets, rep range as well in case theres any stagnation as far as growth.





Lift Smart and Eat Smart!!!!!!

[TurbulentMonk]

that's one of the things i still struggle with. how many sets, how much resitence on each set, how many reps.

some people told me to lift heavy with lower reps (8-10 reps)

some people told me to do "super sets" where from what i understand you basically start light with higher reps (say 15) and progresively increase weight while you lower reps.

also, some people tell me certain muscles you should work out on the same day as they work out the same muscle secondary and if you don't then your muscle will be worn out.

others told me you should do two upper body muscles and one lower body every time you work out.

I'm hella confused now...

[req-society]

that's one of the things i still struggle with. how many sets, how much resitence on each set, how many reps.
some people told me to lift heavy with lower reps (8-10 reps)
some people told me to do "super sets" where from what i understand you basically start light with higher reps (say 15) and progresively increase weight while you lower reps.
also, some people tell me certain muscles you should work out on the same day as they work out the same muscle secondary and if you don't then your muscle will be worn out.
others told me you should do two upper body muscles and one lower body every time you work out.
I'm hella confused now...

yeah I get jai confused with all the different advice people throw around.
Thanks to everybody that posted stuff even though I had to go looking for what some of the exercises were and getting the right amount of sleep (whatever the right amount is) is usually a problem.