How tf do I get bigger arms?

What worked for you to get bigger arms? It's one of the main things I lift for.

  1. 2 months ago
    Anonymous

    >It's one of the main things I lift for.
    ngmi

    • 2 months ago
      Anonymous

      FPBP

      Focus on squat, dead & bench. Accy work sprinkled in and arms should not be a focus.

      • 2 months ago
        Anonymous

        But big arms and shoulders look sick

        • 2 months ago
          Anonymous

          i was kidding here

          >It's one of the main things I lift for.
          ngmi

          mostly
          i just run a basic PPL and do 3x12 hammer curls / 3x12 curls every other day. every other day i'm not doing that i do lateral raises and rear delt raises.
          i too want big arms and shoulders

          • 2 months ago
            Anonymous

            Is there a benefit training with dumbbells over the cable machine?

            • 2 months ago
              Anonymous

              i just looked it up and looked at a quick reddit thread
              it seems the constant tension may be better for hypertrophy, but i'm not sure. i suggest doing some research! you might be right

          • 2 months ago
            Anonymous

            How are your results? I run PPL also, I do hammer curls and lat raises 2x weekly, should I go up to 3x weekly?

  2. 2 months ago
    Anonymous

    BUILT FOR BIC.

  3. 2 months ago
    Anonymous

    HWD (heavier weight divisions) than prior workouts over a period of time

  4. 2 months ago
    Anonymous

    focus on the tricep more, while also throwing in some forearm stuff. triceps are like 70% of what makes your arms look big

  5. 2 months ago
    Anonymous

    Bb curls and skullcrushers are all you need.

    • 2 months ago
      Anonymous

      This
      Also

      volume

      25 sets of triceps a week 25 sets of biceps a week, no lower than 10 rep sets

      This

    • 2 months ago
      Anonymous

      How the fuck do i do bareback curls?

  6. 2 months ago
    Anonymous

    volume

    25 sets of triceps a week 25 sets of biceps a week, no lower than 10 rep sets

    • 2 months ago
      Anonymous

      you do five sets a day for five days a week???????????

      • 2 months ago
        Anonymous

        or 12 sets 2x a week. 5 sets is nothing. Stop lifting above 80% 1RM and you'll have more capacity for volume

    • 2 months ago
      Anonymous

      >25 sets a week
      Jesus Christ how dyel are you

  7. 2 months ago
    Anonymous

    Try synthol

  8. 2 months ago
    Anonymous

    If you learn how to walk on your hands, your arms will explode in size.

    • 2 months ago
      Anonymous

      unironically this

  9. 2 months ago
    Anonymous

    Heavy presses and pulls with dedicated Tricep and bicep work. My arms still aren't massive but I've grown from 11inch twigs to 15inch okayish arms over a few years. Also, accept growth will be slow. You won't get massive arms in under 5 years and it'll likely take longer depending on your goal

    • 2 months ago
      Anonymous

      >bro im already 25. 5 years? fuck thats depressing, ill be an old ass man if im lucky

    • 2 months ago
      Anonymous

      >you won't get massive arms in under 5 years
      wrong. you can get respectable arms by IST standards and huge arms by normie standards in a year

      • 2 months ago
        Anonymous

        are we talking natty and not huge fatcep arms? probably more like 2-3 years for huge arms bro. how many inches do you consider huge for normies?

        • 2 months ago
          Anonymous

          yes natty and yes lean. I have 15.5 inch arms after 5 months of lifting. The illusion of size depends on your height/insertions, etc but I don't think anyone would need 2-3 years to build big arms. Maybe I'm just built different idk

          • 2 months ago
            Anonymous

            Post arms. I gotta see 15.5in non fatceps in under a year.

  10. 2 months ago
    Anonymous

    She took this picture to present herself for the opportunity for HWD. Every action a woman takes is with the intention of gaining a mere opportunity for a CHANCE with HWD, unironically

  11. 2 months ago
    Anonymous

    just look up all the arm muscle exercise and do every single one of them until you throw up

    • 2 months ago
      Anonymous

      This. Any other advice is dyel powershitter cope.

  12. 2 months ago
    Anonymous

    BUILT FOR BIG CANINE COCK

  13. 2 months ago
    Anonymous

    weighted chin-ups. weighted dips. AMRAP.

    that's all ezpz gg

  14. 2 months ago
    Anonymous

    Volume and tempo.
    More reps like in the 8-30 range per each set at a lower weight so that you have more control.
    For tempo, control the decending motion and fast on the ascending motion. Not ideal for all exercises, such as squats, but works for arms.
    Short rest time between sets.

  15. 2 months ago
    Anonymous

    You gotta find what works for you. It took me forever to grow my chest until I started strictly focusing on Incline Dumbbell bench and pec dec. After about two months, my chest started actually having shape and size. Try some recommendations and mold what works for you.

  16. 2 months ago
    Anonymous

    I do PPL with biceps on push and tris on pull

  17. 2 months ago
    Anonymous

    For biceps do hammer curls, lower weight hi volume
    Helped my biceps finally pop

  18. 2 months ago
    Anonymous

    you lift for HWD whores?

  19. 2 months ago
    Anonymous

    Chin up and dips, and then eventually weighted chin ups and dips. Every other answer is wrong. You can use other excerises to compliment these, but everything else is shit.

    Pic related. Me, natty.

    • 2 months ago
      Anonymous

      stupid question: doesn't dips focus mostly on chest?

    • 2 months ago
      Anonymous

      nice, i bet bitches mire those veins, even guys

  20. 2 months ago
    Anonymous

    She cute

  21. 2 months ago
    Anonymous

    I think you should specifically do exercises that train your arms

    • 2 months ago
      Anonymous

      fuck off newfag

      Chin up and dips, and then eventually weighted chin ups and dips. Every other answer is wrong. You can use other excerises to compliment these, but everything else is shit.

      Pic related. Me, natty.

      checked

  22. 2 months ago
    Anonymous

    I honestly don't think there is one right answer because in my 18 years of on and off training I have experimented so much and my conclusion is - much like it is for every other body part - you have to find what works best for you. There are so many triceps exercises for example and so many variations and yet there is only one that works really well for me. I shouldn't really see a massive difference between say heavy skullcrushers with an ez bar and lying DB triceps extensions and yet the latter are far more effective for me. Most peoples arms blow up from weighted dips, I don't get that much out of them although they're great of course. Some swear by chinups for bis or heavy BB curls / cheat curls, I got most of my biceps size from very light curls. I think the typical advice to go for compound movements or big weights generally works for most, because once you are strong enough to move a lot of weight you will inevitably have grown but I don't think it's always the fastest or most effective way for everyone.

  23. 2 months ago
    Anonymous

    I'm not sure what the exercise is called, but it's similar to skullcrushers.

    Lay down on a bench, moderate weight, hold it straight up. Now extent the weight up past your head toward the ground, then bring it back above your chest. No or very minimal arm bend, keep em straight as possible.

    Itll hit the long head of your triceps like a mothefucker and make your arms thick as fuck. Paired with other more traditional triceps work.

    • 2 months ago
      Anonymous

      pullovers. they were touted as ribcage expanders last century. the very fact they contain minimal arm bend should be the tip-off that they don't work your arms much

      tris and bis extend and flex (and rotate a bit) the arms. if your exercise isn't doing any of those, it's not building arms

      • 2 months ago
        Anonymous

        What the fuck. I've been doing em to polish off my bench day so I guess I wasn't far off, but I feel those fuckers more in triceps than anywhere else.

        • 2 months ago
          Anonymous

          You're doing them wrong then

          • 2 months ago
            Anonymous

            Apparently. But its added mass to the tris do the right kinda wrong I guess.

        • 2 months ago
          Anonymous

          haha bro it's the benches that built and pre-exhausted your tris. pullovers probably hit some minor patch of muscle you don't otherwise hit, but they're not adding bulk. still never hurts to stretch chest and lats after bench, and that's what you're doing

          right idea, wrong reason. go hard m8. always better to waste a little time on broscience than be a couch potato

  24. 2 months ago
    Anonymous

    Name?

  25. 2 months ago
    Anonymous

    >get bigger arms
    Climbing, especially if you're not a twink

  26. 2 months ago
    Anonymous

    Diamond pushups and bicep curls.
    The tricep is the largest muscle of the upper arm in terms of mass. I have good tricep jeanetics though.

  27. 2 months ago
    Anonymous

    Chinups with biceps. Like you try to use your biceps rather then your arms

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