Wanting BIGGER GUNS

[Deleted]

Currently weighing in @ 200lbs fairly lean i carry a pretty wide torso. My goal is to start kicking my bench up a notch, however before i do so i would like to get some tips of how to blow up my ARMS.

Any suggestions would be greatly appreciated... As of now my routine consists of:
M: Legs
T: Back
W: Chest
R: Bi & Tris (bi workouts consists of the brachial, and hammer curls)
F: Shoulders
S: Bi's (workout consists of the biceps brachii, regular curls)
Sunday: Off

Once again i would appreciate it if someone could give me some tips, suggestions, and or pointers.

Thanks,
Vox

[rickhussey]

I have a friend who did Charles Staley's EDT routine for arms and gained 1.5 inches on his arms with it. Search TNation for escalated density training.

[angrytomato]

VOX, YOU ARE PRETTY YOUNG 21, AND IT IS HARD TO GO REALLY BIG AT YOUR AGE - YOUR MUSCLES ARE NOT YET "MATURE" . HOWEVER, YOU WANT SIZE AND MASS? I AM 49 AND HAVE 21 INCH ARMS, THE SECRET IS TO GO AS HEAVY AS YOU CAN FOR AT LEAST 7 REPS (MAYBE 5 ORR 6 WILL WORK FOR YOU) AND AT LEAST 5 SETS (5 SETS MINIMUM!!!). I DO NOT LIKE TO WORK OUT TRI AND BI ON SAME DAY - TRY BREAKING IT UP TO A TRI DAY (WITH AT LEAST 5 TRICEP EXCERCISES) AND A BI DAY (WITH AT LEAST 4 BICEP EXCERCISES). I WILL NOT BORE YOU WITH MY ROUTINE CAUSE IT MAY OR MAY NOT WORK FOR YOU AND EVERYONES ROUTINE IS BORING AS Hades TO READ BUT TRY TO THINK OF BICEP DAY AS A PULLING DAY AND MAYBE INCORPORATE SOME BACK INTO IT - LIKE PULL DOWNS AND SEATED ROWS AND YOUR TRICEP DAY AS A PUSH DAY AND USE THE LAT BAR FOR PUSH DOWNS AND DO SOME FRENCH CURLS (BEHIND THE HEAD) AND USE A TRICEP BAR AS WELL. EXPERIMENT AND TRY TO GO HEAVY AS HECK AND CUT YOUR REPS DOWN TO SINGLE NUMBERS. HOPE THIS HELPS AND HOPE YOU GET SOME BIG A&& ARMS!!!

[joebear]

Vox -

I am 200 lbs. bodyweight at 5'11 tall . I have 19'' arms , I did extensive bodybuilding when I was younger and focused on upper body too much . My arms would be bigger if I had bombed my legs as hard as my upper torso.

I am 41 yrs. old, it takes time to build "big guns" like you are talking about . My suggestion is to focus on HEAVY basic movements like pull ups, dips, close grip benches, spider rows, squats, deadlifts etc...

For arms specifically I would do triceps on a seperate day from biceps . For your triceps I would go HEAVY as possible on dips, close grip benches and skull crushers . I would rotate these every 3-4 weeks . Do 6-8 sets of 6-8 reps, relatively short rest periods between sets seem to work best for me . For biceps I would focus on standing barbell curls, preacher curls and heavy cheat curls . Again same rep /rest scheme .

If you want to build guns that will be with you when you are in your 40's or 50's ( like Mr. Tomato) then you have to do it the right way- EARN e'm over time . I think CONSISTENCY is the key .

Alot of knowledge on this site, not a bunch of "Dianabig" or "Anabloat" guys here, just guys like toolpod,dopar, Mr. Tomato, Mr. Bossi, etc... that KNOW what they are talking about. Listen to what they have to say . By the way, a great question to ask ! every guy/gal out there wants "big guns"

Joe

[timhenriques]

I think you will overtrain quickly on your routine even though you are young. I would train bis and tris no more than twice a week for size and that includes when they get hit synergistically from other stuff. You basically have 3 bi days (if you include back as one) and 3 tri days and they are almost all right in a row.

For tris I like closegrip bench, dips (upright), board presses, and high rep DB pullovers with a slight bend in elbow. Skull crushers are good if your elbows can handle them and I like reverse grip tricep pulldowns as well. I have found extreme stretching of the triceps (ala DC training) to be effective as well.

For bis I like EZ Bar curls (I would avoid straight bar as it can ruin your wrists), DB curls (hammer and regular), Reverse curls and heavy back stuff like chin-ups and bent over rows. I like to alternate one workout with heavy weight and one workout with lighter weight but shorter rest peroids.

Hope that helps
Tim

[nachtegaal45]

I'd listen to "The Biggest Bear In The Woods" personally;compound movements are definitely paramount in importance,some other things to consider:
1.)Your tris make up 2/3 of your arm mass.
2.)Your biceps' inner head is larger than the outer,so tax it with elevated-elbow curls of various sorts,behind-the-neck two-handed cable curls,preachers;scott curls etc.
3.)The long head of the tris seems to be the biggest head of the muscle complex.

[Deleted]

For bigger Biceps try this once a week.
Straight bar curls 80% to failure. With out rest, go directly to pull ups to failure. Do 5 sets like this. BUT. Each set of curls go down 10%. Example 80-70-60-50-40% Your Biceps will gain 1 1/2 inches after your fourth session. As stated above in other answers. The triceps is were your real size comes in. Triceps bench and then to dips or push downs. Same formula as above.
Were talking huge fast. One thing though. I do my biceps and triceps on the same day. That is what works for me. Most people don't like to for there own reasons. Then again I do a lot of my training alot different than most. Big upper arms look goofy with out big forearms. Forearms are essential for the bench. So do not neglect them.

[chancey]

You got some pretty good advice here. Remember, when you hit back you will be using your biceps quite a bit – rows, pull downs, they all hit the biceps. So, I would train biceps once a week, 3-4 days apart from back day so you essentially hit your Bis 2x a week, with 8-14 reps and take the last set of each bicep exercise to failure. Also, get plenty of rest and eat well. You don’t grow when you don’t recover. So in a nutshell what I’m saying is focus on your big lifts, hammer your triceps, and the biceps will follow.

From the honesty dept. – my arms have been up to 20” without direct bicep work but I was pressing like crazy and hitting tris & back hard. But it looked like I was training them. Big arms and no biceps exercises What can I say I’m a powerlifter not a bodybuilder.

[joverfield]

Aug 4, 2009 18:55:03 GMT -5 @blackstone said:

For bigger Biceps try this once a week.
Straight bar curls 80% to failure. With out rest, go directly to pull ups to failure. Do 5 sets like this. BUT. Each set of curls go down 10%. Example 80-70-60-50-40% Your Biceps will gain 1 1/2 inches after your fourth session. As stated above in other answers. The triceps is were your real size comes in. Triceps bench and then to dips or push downs. Same formula as above.
Were talking huge fast. One thing though. I do my biceps and triceps on the same day. That is what works for me. Most people don't like to for there own reasons. Then again I do a lot of my training alot different than most. Big upper arms look goofy with out big forearms. Forearms are essential for the bench. So do not neglect them.

Would this formula still work if I substituted underhand cable pulldowns for the pull ups?

[Deleted]

Not positive but I do not feel so.

[joverfield]

Just thought I would check. My weight room doesn't have an area conducive to effectively do pull ups due to a low ceiling/set up of the room. My pull up bar on my power rack is the same height as my ceiling.

[Deleted]

Aug 14, 2009 14:52:47 GMT -5 joverfield said:

Just thought I would check. My weight room doesn't have an area conducive to effectively do pull ups due to a low ceiling/set up of the room. My pull up bar on my power rack is the same height as my ceiling.

Do you have a squat rack? Use a low setting for the curl. Waist high. Use that setting for your pull ups. Just have your feet out in front on the floor almost like laying down. Keep your body fully extended, do your reps as prescribed.

[joverfield]

I will give it a shot. I hope I will be able to do this, as I would like to see the results you stated is possible. I can only grip with my thumb and index finger on my left hand due to an injury 14 years ago, so the pull ups could be a challenge.

[estreeter34]

Joverfield, if it is size you are looking for why not use a strap on your week hand to get the grip you need to do the pull ups. This would not work for powerlifting competition training, but for size it would suffice!

[joverfield]

I thought of that, but instead of straps I ordered Haulin' Hooks brand weightlifting hooks. I figured these could help me train heavier on a couple of other exercises where my hand limits me. Hopefully they work out.

[zekester]

Try this routine on strictly a bicep day...
1}...Ez bar max, rotated with wall curls every other week...
2}...Ez bar band concentration curls {3-4 sets of 8}...
3}...21's {2 sets}...
4}...1 set of 25 seated dumbell curls...
5}...Hammer curls {with a small swiss bar/tricep bar} 3-4 sets of 10...
6}...Reverse curl, 2 sets of 15...
7}...2 sets of 25 seated dumbell curls...
8}...Wrist-rollers...

****See my strict curl technique post for doing your wall curls...

[joebear]

Hit them triceps baby !!!!!!!!!!!!!!!!!!!!!!!