Big Guns

[Motivated]

I am in search of a killer arm workout. Can someone out there give me some suggestions?

 

[Chip Bronson]

this is probably not what you're expecting but try this approach. it has given me close to an inch on my arms over the past few months.

weighted chins (palms facing you) 5 sets of 6 reps

weighted dips 5 sets of 6 reps

alternate the 2 exercises. do the chins, rest a couple of minutes, do the dips, rest a couple of minutes, and repeat for a total of 5 sets each. do this workout 2x a week or once every 4-5 days, depending on your particular training split. your arms will be pumped, they will be sore from top to bottom and you will see nice growth in them; not to mention the growth in your shoulders, pecs and back. give it a try and let us know how it works out.

 

[Motivated]

a word of thanks

this is probably not what you're expecting but try this approach. it has given me close to an inch on my arms over the past few months.

weighted chins (palms facing you) 5 sets of 6 reps

weighted dips 5 sets of 6 reps

alternate the 2 exercises. do the chins, rest a couple of minutes, do the dips, rest a couple of minutes, and repeat for a total of 5 sets each. do this workout 2x a week or once every 4-5 days, depending on your particular training split. your arms will be pumped, they will be sore from top to bottom and you will see nice growth in them; not to mention the growth in your shoulders, pecs and back. give it a try and let us know how it works out.

Thanks for the suggestion. I'll let you know how it works out.

 

[Elephant]

Yes. Do two or three sets of curls twice a week. The secret is to add weight or reps each workout. Worked for me, 23" and climbing.

Elephant

 

[Chip Bronson]

23 inches!?!?!? post a pic bro. i'd love to see this.

Yes. Do two or three sets of curls twice a week. The secret is to add weight or reps each workout. Worked for me, 23" and climbing.

Elephant

 

[ImaBldr]

23" biceps from 2 sets of curls per week? Wow! Please post a pic so we can all see the gunz!

 

[wiredup]

Yes. Do two or three sets of curls twice a week. The secret is to add weight or reps each workout. Worked for me, 23" and climbing.

Elephant

if that's natural, then great job bro. if it's not, could you post your cycle too? thanks.

 

[jbigdog69]

Ok guys!!! The secret to big bi's by "The Dog"

This particular muscle group is what I like to refer as a wear and tear group.
The bi's get a lot of daily movement or activity...sooooooooo
You must wear them out...but...you must get proper rest!!!
I generally have 3 days rest in between back and bi's.

This is the key...max rest in between sets...15 to 20 seconds!!!
With stations set up around the gym.

A good warm up is essential....3 sets stand up curls...25lbs for 15...30lbs for 12...35lbs for 10

now seated dumbell curls...1st set 50lb for 12 reps
now go to preacher curls...1st set 100lbs for 12
now go to stand up curls...1st set 125lbs for 12
now go to stand up hammer curls... 1st set 40lb for 12
now go to reverse grip bar curls... 1st set80lbs for 12
concentration curls... 1st set 40lb for 12

Now start over doing a total of 3 sets per category going up in weight for each consecutive set (Hint i go up to 100lb dumbells for my 3rd set) push yourself but be strict...This routine should only last 15 to 20 minutes...in and out

If your arms are not sore the day after I will kiss your anus!! lol

 

[C-J]

No Shit Chip... I think I have to throw out the bullshit penalty flag on this one! 23? No way! You smell something? I smell shit!!!
lol

Sorry Bro...if you got'em... show them somebitches off man.
CJ

23 inches!?!?!? post a pic bro. i'd love to see this.

 

[Shockrock3]

Ok guys!!! The secret to big bi's by "The Dog"

This particular muscle group is what I like to refer as a wear and tear group.
The bi's get a lot of daily movement or activity...sooooooooo
You must wear them out...but...you must get proper rest!!!
I generally have 3 days rest in between back and bi's.

This is the key...max rest in between sets...15 to 20 seconds!!!
With stations set up around the gym.

A good warm up is essential....3 sets stand up curls...25lbs for 15...30lbs for 12...35lbs for 10

now seated dumbell curls...1st set 50lb for 12 reps
now go to preacher curls...1st set 100lbs for 12
now go to stand up curls...1st set 125lbs for 12
now go to stand up hammer curls... 1st set 40lb for 12
now go to reverse grip bar curls... 1st set80lbs for 12
concentration curls... 1st set 40lb for 12

Now start over doing a total of 3 sets per category going up in weight for each consecutive set (Hint i go up to 100lb dumbells for my 3rd set) push yourself but be strict...This routine should only last 15 to 20 minutes...in and out

If your arms are not sore the day after I will kiss your anus!! lol

Nice workout bro...just came back from TRYING it, lol....could only make it 2x around but it felt great..will keep this rountine for a month or so and see how it goes.

Shock

 

[His Grizzness]

Alright, here I come with my craziness. I suggest training your arms...never! For the next 2 months, anyway.

Simply stick with pressing and pulling movements and watch them grow. I also suggest Squatting, benching and militarying 2X/wk. Of course, you could dead twice also and/or instead of squatting twice and only squat once. Your call.

 

[GDSGFT]

Ok guys!!! The secret to big bi's by "The Dog"

This particular muscle group is what I like to refer as a wear and tear group.
The bi's get a lot of daily movement or activity...sooooooooo
You must wear them out...but...you must get proper rest!!!
I generally have 3 days rest in between back and bi's.

This is the key...max rest in between sets...15 to 20 seconds!!!
With stations set up around the gym.

A good warm up is essential....3 sets stand up curls...25lbs for 15...30lbs for 12...35lbs for 10

now seated dumbell curls...1st set 50lb for 12 reps
now go to preacher curls...1st set 100lbs for 12
now go to stand up curls...1st set 125lbs for 12
now go to stand up hammer curls... 1st set 40lb for 12
now go to reverse grip bar curls... 1st set80lbs for 12
concentration curls... 1st set 40lb for 12

Now start over doing a total of 3 sets per category going up in weight for each consecutive set (Hint i go up to 100lb dumbells for my 3rd set) push yourself but be strict...This routine should only last 15 to 20 minutes...in and out

If your arms are not sore the day after I will kiss your anus!! lol

That looks like fuckin overkill and I wouldn't recommend that training routine to my worst enemy!

Training a certain body part twice as hard doesn't necessarily mean you're going to see twice the gains. Shit, if that's your bicep workout, I'd love to see your back and legs workout.

The problem with working out such a small muscle to that degree is catabolism. I guarantee it's a recipe for over training and it will do more bad than good.

I don't think doing 27 sets for a bicep workout is solid advice.

Just my 0.2cents.

 

[Shockrock3]

That looks like fuckin overkill and I wouldn't recommend that training routine to my worst enemy!

Training a certain body part twice as hard doesn't necessarily mean you're going to see twice the gains. Shit, if that's your bicep workout, I'd love to see your back and legs workout.

The problem with working out such a small muscle to that degree is catabolism. I guarantee it's a recipe for over training and it will do more bad than good.

I don't think doing 27 sets for a bicep workout is solid advice.

Just my 0.2cents.

Everyone is different my friend...I have been doing 6 sets for a couple of months now so I decided to give them a shock for a change and do around 10 sets with the 20 second rest inbetween exercises. I didn't do the concentration curls of his routine and ended up only being able to do 10 total sets do to my bi's being completely shot.
Now I do agree with if your hitting back on Tuesday lets say...then Friday is my bi day..giving them close to 3 days rest along with tris...if bench is on Monday, then tris on Thursday.
My bi's are sore today like they should be but again...I switch up rountines each Friday but this to me is a good shock workout, keeping the muscle guessing/changing up reps, etc. is good for growth. Again, I don't plan on running this long..maybe I'll give it a month, maybe less but again it's a different rountine that my bi's aren't used to.

Shock

 

[ramboj70]

Yes. Do two or three sets of curls twice a week. The secret is to add weight or reps each workout. Worked for me, 23" and climbing.

Elephant

I have to call bullshit on the 23'' post a pic if your arms are 23 then whats the rest of the body look like, your fucking arms are almost double mine, what kind of cycle you have?

 

[DanSteelMan]

I have to call bullshit on the 23'' post a pic if your arms are 23 then whats the rest of the body look like, your fucking arms are almost double mine, what kind of cycle you have?

My Bi's TOTALLY suck and this advice will be put to good use...Good information here...STAY SAFE!!

DSM

 

[kcsman]

I START WITH A LIGHT WARM UP AND START WITH DUMBBELL CURLS
DUMBBELL CULRS biceps

45lb x 10
40lb x 12
35lb x 14

hammer curls

40lb x 10
35lb x 12
30lb x 14
CONCENTRATION CULRLS

35lb x 12
30lb x 14
25lb x 16 to failure

barbell curls
as much as you can 3 sets to failure.

tirceps

warm up

skullcrushers

70lb x 10
65lb x 12
60lb x 14

cable pressdown
100lb x 10
90lb x 12
80lb x 14

one are pressdown

50lb x 8
40lb x 10
30lb x 12

dumbbell kickback

30lb x 8
25lb x 10
20lb x 12

this works for me and i have 20 1/2 inch arms. i will mix it up and do preacher curls instead of concentration curls sometimes. just experiment and see what will work for your arms. remember weight is not the answer. strict form and eat clean foods and eat lots of protein. i eat 2 grams per body pound. carbs the same thing. try this and see what you think. i do this once a week to let my arms have plenty of rest.

 

[juggernaut333]

Since Elephant hasnt come back to this old thread in like 4 months,i will stand up for the bro.Ive talked with him enough,and seen enough of his posts to know that he is not a liar,for gods sake HOW FUCKING IGNORANT can u be to outright call him a liar?!wow,,,brotherhood my ass,some ppl are really disapointing sometimes.Elephant is a large powerlifting motherfucker,dunno his bf% but irregardles i have zero doubth he has true 23 inchers.