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gangrel
09-22-2005, 12:20 AM
:cool: Need some tips on how to get my arms to grow. They are by far the hardest thing to seem to grow. I think i need to work on my triceps part the most don't know why they don't seem to grow. My elbows hurt when i do skullcrushers, so can't go heavy on that and seems most say that is what puts mass on them. I have been training for 8 yrs, any tips would be appreciated....

wildman1717
09-22-2005, 05:31 AM
Close-grip bench and weighted dips are good mass builders, and go heavy.

Cronk
09-23-2005, 10:54 PM
Close-grip bench and weighted dips are good mass builders, and go heavy.
Sounds like good advice to me.

hueyot
09-24-2005, 12:26 AM
Close-grip bench and weighted dips are good mass builders, and go heavy.

and board presses and rack lock-outs. and yes, heavy!

not to mention heavy pulls like chins and rows.

and honorable mention to direct art work like barbell/ez-bar curls, etc... a little bit of that never hurt anyone.

AbercrombieMuscle
09-24-2005, 12:51 AM
Now correct me if I'm wrong, but to increase arm size you have to increase overall body weight or something along them lines.

wildman1717
09-24-2005, 01:17 AM
Now correct me if I'm wrong, but to increase arm size you have to increase overall body weight or something along them lines.
Yes, and that also.

AbercrombieMuscle
09-24-2005, 01:26 AM
Also, HEAVY squats stimulate arm growth, as well as overall muscle growth

wildman1717
09-24-2005, 01:57 AM
Heavy deadlifts would work too.

hueyot
09-25-2005, 01:51 AM
Now correct me if I'm wrong, but to increase arm size you have to increase overall body weight or something along them lines.

depends, if you're not very lean you can increase the size of your arms while losing weight. or at least, you can increase arm size without much or ANY weight gain. again, this isn't likely to occur unless you're pretty out of shape.

hueyot
09-25-2005, 01:52 AM
Also, HEAVY squats stimulate arm growth, as well as overall muscle growth

eh.... if you did squats for years, and squats only, your arms wouldn't grow much.

Nlarge
09-25-2005, 11:51 AM
im confused on the whole squating for bigger arms also. fill us in

shaqdeezl
09-25-2005, 12:16 PM
Squats for big arms? A good buddy of mine told me to let him pump me in the ass to my cock grow too.

Billybobjones
09-25-2005, 02:10 PM
Hit some incline dumbell curls, 21's , reverse curls..for forarm and vascularity, hammers never hurt, give you that nice vein down the bicep.. Just work the fuck out of them and eat a nice big steak..works for me

wildman1717
09-25-2005, 04:33 PM
im confused on the whole squating for bigger arms also. fill us in
Heavy squats and deadlifts boost natural test. levels and growth hormone levels. A good book to read is super squat, it can be purchased at ironmind.com.

AbercrombieMuscle
09-26-2005, 03:15 AM
Squats for big arms? A good buddy of mine told me to let him pump me in the ass to my cock grow too.

I bet he did too, and the cock growth came from the erection you got from him doing it ;)

AbercrombieMuscle
09-26-2005, 03:21 AM
eh.... if you did squats for years, and squats only, your arms wouldn't grow much.

WTF? Did I say just do squats? He asked for tips on how to make his arms grow, and adding heavy squats is a tip. Notice how I said it stimulates arm growth? Didn't say it to get big arms do only squats. So back off.

Here want an arm exercise then, surprised no one said it.

HEAVY SKULLCRUSHERS

His Grizzness
09-26-2005, 09:17 AM
eh.... if you did squats for years, and squats only, your arms wouldn't grow much.

That's true, but if you don't squat and do shit tons of curls all day, your arms won't grow very much either. Plain and simple. If you're not squatting, you're not working out and you'll always remain a tiny pussball.

hueyot
09-26-2005, 12:14 PM
WTF? Did I say just do squats? He asked for tips on how to make his arms grow, and adding heavy squats is a tip. Notice how I said it stimulates arm growth? Didn't say it to get big arms do only squats. So back off.

Here want an arm exercise then, surprised no one said it.

HEAVY SKULLCRUSHERS

ok calm down. all i'm saying is that squats won't make your arms grow. if you want big arms, focus on heavy upper body presses and heavy upper body pulls with a little bit of direct arm work if you can handle it/if you have the time.

squats don't do anything noticeable for arms. the whole 'squats stimulate endogenous testosterone production' is really overplayed. the same is true for any intense exercise. and just because your test levels go up doesn't mean your arms will grow.

ready2explode
09-26-2005, 01:20 PM
Most of the replies hit on this: compound movements!

PS Squats do seem to have a "spill over" effect making the entire body grow. Yes, arms included.

AbercrombieMuscle
09-26-2005, 01:36 PM
If you want something good to read, I'd be glad to send this article your way. It'll explain it all into detail and makes perfect sense.

hueyot
09-26-2005, 02:41 PM
If you want something good to read, I'd be glad to send this article your way. It'll explain it all into detail and makes perfect sense.

send it over.

AbercrombieMuscle
09-26-2005, 02:55 PM
How To Squat For Huge Arms
By Stuart McRobert
Adapted from his best-selling book BRAWN


To build muscle mass, you must increase strength. It’s that simple. You will never get huge arms, a monstrous back, a thick chest, or massive legs without lifting heavy weights. I know that probably doesn’t come as a revelation to anyone. But despite how obvious it seems, far too many people (and not just beginners) neglect power training and rarely make increasing the weights lifted in each successive workout a priority. You must get strong in the basic mass building exercises to bring about a significant increase in muscle size. One of the biggest mistakes typical bodybuilders make is when they implement specialization routines before they have the right to use them.
It constantly amazes me just how many neophytes (beginners), near neophytes, and other insufficiently developed bodybuilders plunge into single-body part specialization programs in the desperate attempt to build big arms. I don’t fault them for wanting big arms, but their approach to getting them is flawed. For the typical bodybuilder who is miles away from squatting 1 ½ times their bodyweight for 20 reps (if you weigh 180 lbs., that means 20 reps with 270 lbs.), an arm specialization program is utterly inappropriate and useless.
The strength and development needed to squat well over 1 ½ times bodyweight for 20 reps will build bigger arms faster then focusing on biceps and triceps training with isolation exercises. Even though squats are primarily a leg exercise, they stress and stimulate the entire body. But more importantly, if you are able to handle heavy weights in the squat, it logically follows that the rest of your body will undoubtedly be proportionally developed. It’s a rare case that you would be able to squat 1 ½ times your bodyweight and not have a substantial amount of upper body muscle mass.
This is not to say that you don’t need to train arms, and squats alone will cause massive upper body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows—the exercises that develop the legs, hips, and back. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.
In every gym I’ve ever visited or trained in, there were countless teenage boys blasting away on routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ‘70s, they wanted arms like Arnold Schwarzenegger, in the ‘80s Robby Robinson was a favorite and currently Mr. Olympia, Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men as well as most other top bodybuilders have arm development far beyond the reach of the average (or even above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with physiques that don’t even have the faintest resemblance to those of bodybuilders are attempting to make progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny legs, don’t need body part specialization programs. Let’s not have skewed priorities. Let’s not try to put icing on the cake before the cake has been baked.


Priorities
Trying to stimulate a substantial increase in size in a single body part, without first having the main structures of the body in pretty impressive condition, is to have turned bodybuilding upside-down, inside-out and back to front.
The typical bodybuilder simply isn’t going to get much meat on his arms, calves, shoulders, pectorals and neck unless he first builds a considerable amount of muscle around the thighs, hips and back. It simply isn’t possible—for the typical drug-free bodybuilder, that is—to add much if any size to the small areas unless the big areas are already becoming substantial.
There’s a knock-on (additive) effect from the efforts to add substantial size to the thigh, hip and back structure (closely followed by upper body pushing structure-pecs and delts). The smaller muscle groups, like the biceps, and triceps will progress in size (so long as you don’t totally neglect them) pretty much in proportion to the increase in size of the big areas. It’s not a case of getting big and strong thighs, hips, back and upper-body pushing structure with everything else staying put. Far from it. As the thigh, hip, back and upper-body pushing structure grows, so does everything else. Work hard on squats and deadlifts, in addition to bench presses, overhead presses and some type of row or pulldown. Then you can add a little isolation work—curls, calf raises and neck work (but not all of this at every workout).


The “Driver”
The key point is that the “engine” that drives the gains in the small areas is the progress being made in the big areas. If you take it easy on the thigh and back you will, generally speaking, have trouble making gains in the other exercises, no matter how hard you work the latter.
All this isn’t to say just do squats, deadlifts and upper back work, quite closely followed by some upper-body pressing work. While such a limited program will deliver good gains on these few exercises, with some knock-on effect throughout the body, it’s not a year after year program. Very abbreviated routines are great for getting gains moving, and for building a foundation for moderately expanded routines. They are fine to keep returning to on a regular basis. The other training isn’t necessary all in the same workout but spread over the week. This will maintain balance throughout the body and capitalize upon the progress made in the thigh, hip and back structure.
Just remember that the thigh, hip and back structure comes first and is the “driver” (closely followed by the upper-body pushing structure) for the other exercises. These other exercises, though important in their own right, are passengers relative to the driving team.


Big Arms
To get big arms, get yourself on a basic program that focuses on the leg, hip and back structure without neglecting the arms themselves. As you improve your squatting ability, for reps and by say 100 pounds, your curling poundage should readily come up by 30 pounds or so if you work hard enough on your curls. This will add size to your biceps. While adding 100 pounds to your squat, you should be able to add 50-70 pounds to your bench press, for reps. This assumes you’ve put together a sound program and have worked hard on the bench. That will add size to your triceps.
If you’re desperate to add a couple of inches to your upper arms you’ll need to add 30 pounds or more over your body, unless your arms are way behind the rest of you. Don’t start thinking about 17” arms, or even 16” arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can get big arms without having a big body. You’re unlikely to be one of the exceptions.
15 sets of arm flexor exercises, and 15 sets of isolation tricep exercises—with a few squats, deadlifts and bench presses thrown in as an afterthought—will give you a great pump and attack the arms from “all angles”. However, it won’t make your arms grow much, if at all, unless you’re already squatting and benching big poundages, or are drug-assisted or genetically gifted.
As your main structures come along in size and strength (thigh, hip and back structure, and the pressing structure), the directly involved smaller body parts are brought along in size too. How can you bench press or dip impressive poundages without adding a lot of size to your triceps? How can you deadlift the house and row big weights without having the arm flexors—not to mention the shoulders and upper back—to go with those lifts? How can you squat close to 2 times bodyweight, for plenty of reps, without having a lot of muscle all over your body?
The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body. Think it through. Suppose you can only squat and deadlift with 200 pounds, and your arms measure about 13”. You’re unlikely to add any more than half an inch or so on them, no matter how much arm specialization you put in.
However, put some real effort into the squat and deadlift, together with the bench press and a few other major basic movements. Build up the poundages by 50% or more, to the point where you can squat 300 pounds for over 10 reps, and pack on 30 pounds of muscle. Then, unless you have an unusual arm structure, you should be able to get your arms to around 16”. If you want 17” arms, plan on having to squat more than a few reps with around 2 times bodyweight, and on adding many more pounds of muscle throughout your body (unless you have a better-than-average growth potential in your upper arms).
All of this arm development would have been achieved without a single concentration curl, without a single pushdown and without a single preacher curl. This lesson in priorities proves that the shortest distance between you and big arms is not a straight line to a curl bar.

Billybobjones
09-26-2005, 03:49 PM
If his elbows hurt..forget heavy skullcrushers. wear tight baby gap shirts!lol

Phreezer
09-27-2005, 05:30 PM
Could be that you are over training the tinsy weensy arms and that is why they are not growing.. Perhaps you should scrap your "arm day" add triceps to chest day and biceps to Back day and call it good... Ohhh.. You should probably keep your overall sets for each bodypart under 9 total.. say 8 total sets for bis and 8 total sets for tri's.... If you want to do single composition training here is a split that worked well for me...

Chest/tri
Squat/deadlift
Shoulders
Back/bi's

wildman1717
09-27-2005, 09:56 PM
How To Squat For Huge Arms
By Stuart McRobert
Adapted from his best-selling book BRAWN


To build muscle mass, you must increase strength. It’s that simple. You will never get huge arms, a monstrous back, a thick chest, or massive legs without lifting heavy weights. I know that probably doesn’t come as a revelation to anyone. But despite how obvious it seems, far too many people (and not just beginners) neglect power training and rarely make increasing the weights lifted in each successive workout a priority. You must get strong in the basic mass building exercises to bring about a significant increase in muscle size. One of the biggest mistakes typical bodybuilders make is when they implement specialization routines before they have the right to use them.
It constantly amazes me just how many neophytes (beginners), near neophytes, and other insufficiently developed bodybuilders plunge into single-body part specialization programs in the desperate attempt to build big arms. I don’t fault them for wanting big arms, but their approach to getting them is flawed. For the typical bodybuilder who is miles away from squatting 1 ½ times their bodyweight for 20 reps (if you weigh 180 lbs., that means 20 reps with 270 lbs.), an arm specialization program is utterly inappropriate and useless.
The strength and development needed to squat well over 1 ½ times bodyweight for 20 reps will build bigger arms faster then focusing on biceps and triceps training with isolation exercises. Even though squats are primarily a leg exercise, they stress and stimulate the entire body. But more importantly, if you are able to handle heavy weights in the squat, it logically follows that the rest of your body will undoubtedly be proportionally developed. It’s a rare case that you would be able to squat 1 ½ times your bodyweight and not have a substantial amount of upper body muscle mass.
This is not to say that you don’t need to train arms, and squats alone will cause massive upper body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows—the exercises that develop the legs, hips, and back. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.
In every gym I’ve ever visited or trained in, there were countless teenage boys blasting away on routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ‘70s, they wanted arms like Arnold Schwarzenegger, in the ‘80s Robby Robinson was a favorite and currently Mr. Olympia, Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men as well as most other top bodybuilders have arm development far beyond the reach of the average (or even above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with physiques that don’t even have the faintest resemblance to those of bodybuilders are attempting to make progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny legs, don’t need body part specialization programs. Let’s not have skewed priorities. Let’s not try to put icing on the cake before the cake has been baked.


Priorities
Trying to stimulate a substantial increase in size in a single body part, without first having the main structures of the body in pretty impressive condition, is to have turned bodybuilding upside-down, inside-out and back to front.
The typical bodybuilder simply isn’t going to get much meat on his arms, calves, shoulders, pectorals and neck unless he first builds a considerable amount of muscle around the thighs, hips and back. It simply isn’t possible—for the typical drug-free bodybuilder, that is—to add much if any size to the small areas unless the big areas are already becoming substantial.
There’s a knock-on (additive) effect from the efforts to add substantial size to the thigh, hip and back structure (closely followed by upper body pushing structure-pecs and delts). The smaller muscle groups, like the biceps, and triceps will progress in size (so long as you don’t totally neglect them) pretty much in proportion to the increase in size of the big areas. It’s not a case of getting big and strong thighs, hips, back and upper-body pushing structure with everything else staying put. Far from it. As the thigh, hip, back and upper-body pushing structure grows, so does everything else. Work hard on squats and deadlifts, in addition to bench presses, overhead presses and some type of row or pulldown. Then you can add a little isolation work—curls, calf raises and neck work (but not all of this at every workout).


The “Driver”
The key point is that the “engine” that drives the gains in the small areas is the progress being made in the big areas. If you take it easy on the thigh and back you will, generally speaking, have trouble making gains in the other exercises, no matter how hard you work the latter.
All this isn’t to say just do squats, deadlifts and upper back work, quite closely followed by some upper-body pressing work. While such a limited program will deliver good gains on these few exercises, with some knock-on effect throughout the body, it’s not a year after year program. Very abbreviated routines are great for getting gains moving, and for building a foundation for moderately expanded routines. They are fine to keep returning to on a regular basis. The other training isn’t necessary all in the same workout but spread over the week. This will maintain balance throughout the body and capitalize upon the progress made in the thigh, hip and back structure.
Just remember that the thigh, hip and back structure comes first and is the “driver” (closely followed by the upper-body pushing structure) for the other exercises. These other exercises, though important in their own right, are passengers relative to the driving team.


Big Arms
To get big arms, get yourself on a basic program that focuses on the leg, hip and back structure without neglecting the arms themselves. As you improve your squatting ability, for reps and by say 100 pounds, your curling poundage should readily come up by 30 pounds or so if you work hard enough on your curls. This will add size to your biceps. While adding 100 pounds to your squat, you should be able to add 50-70 pounds to your bench press, for reps. This assumes you’ve put together a sound program and have worked hard on the bench. That will add size to your triceps.
If you’re desperate to add a couple of inches to your upper arms you’ll need to add 30 pounds or more over your body, unless your arms are way behind the rest of you. Don’t start thinking about 17” arms, or even 16” arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can get big arms without having a big body. You’re unlikely to be one of the exceptions.
15 sets of arm flexor exercises, and 15 sets of isolation tricep exercises—with a few squats, deadlifts and bench presses thrown in as an afterthought—will give you a great pump and attack the arms from “all angles”. However, it won’t make your arms grow much, if at all, unless you’re already squatting and benching big poundages, or are drug-assisted or genetically gifted.
As your main structures come along in size and strength (thigh, hip and back structure, and the pressing structure), the directly involved smaller body parts are brought along in size too. How can you bench press or dip impressive poundages without adding a lot of size to your triceps? How can you deadlift the house and row big weights without having the arm flexors—not to mention the shoulders and upper back—to go with those lifts? How can you squat close to 2 times bodyweight, for plenty of reps, without having a lot of muscle all over your body?
The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body. Think it through. Suppose you can only squat and deadlift with 200 pounds, and your arms measure about 13”. You’re unlikely to add any more than half an inch or so on them, no matter how much arm specialization you put in.
However, put some real effort into the squat and deadlift, together with the bench press and a few other major basic movements. Build up the poundages by 50% or more, to the point where you can squat 300 pounds for over 10 reps, and pack on 30 pounds of muscle. Then, unless you have an unusual arm structure, you should be able to get your arms to around 16”. If you want 17” arms, plan on having to squat more than a few reps with around 2 times bodyweight, and on adding many more pounds of muscle throughout your body (unless you have a better-than-average growth potential in your upper arms).
All of this arm development would have been achieved without a single concentration curl, without a single pushdown and without a single preacher curl. This lesson in priorities proves that the shortest distance between you and big arms is not a straight line to a curl bar.
Good read, like you and I said, squats and deads.

AbercrombieMuscle
09-27-2005, 11:24 PM
Exactly :) I thought it exlpained eveything in detail, and it made perfect sense.

hueyot
09-28-2005, 02:16 AM
here's a new rule i just made up... if you can't bench at LEAST 1.5 times your body weight... don't do any direct arm work.

kwyckemynd00
09-28-2005, 04:15 AM
hGH and Testosterone release as a response to heavy weight training is "local" only and also relatively negligible.

Big legs == big arms is more a function of a hardcore lifter being a hardcore lifter and actually having some legs as a result :D

Honestly, I have troublesome tri's too. I now have a tricep and abs day and I really don't focus on pressing movements other than machine dips because I have strong front delts and chest and they'll take over if I do any sort of pressing movement.

Here is what I (personally) have found for growing triceps.

-ROM is overrated.
-Locking out is overrated and I recommend against it.
-Time under tension is what matters for growth. For example, I'll personally do a movement for triceps without stopping (unless i'm catching my breath) withouth ever locking out or stretching all the way, and I usualy rep between 8 and 15 reps.
-Isolation exercises work well, i.e. incline skull crushers, overhead DB extensions, etc.

that's what has been working for me lately. So, it may ONLY work for me :D But, its worth a shot.

The first part you can find at pubmed.com (test and hgh release). :)

hueyot
09-28-2005, 07:40 AM
time under tension has nothing to do with hypertrophy or strength gains.

shaqdeezl
09-28-2005, 05:24 PM
The only way to grow anything is too lift and lift fucking hard. I was in the gym today and took a look around. Do you know how many folks I saw actually training their asses off? ZERO! So many squads of geeks just doing the same old weight, for the same reps, the same boring ass routine while bullshitting with the same lame ass people.

Today I did two exercises:

Incline bench up to 305 x 5.

Flat bench up to 285 x 8.

I ended up with 17095 pounds lifted in no less than 60 minutes. (I've been 'off' since 23 April).

I usually do flat first just like everyone else - but felt I needed a little shock and awe today. Just lift and lift and train and lift.

gangrel
10-03-2005, 12:46 AM
:cool:
just wanted to say thanks for all the advice.... :D

Billybobjones
10-03-2005, 12:51 AM
eat..