Since you morons aren’t going aren’t going to post routines. I’ll tell you how I got big arms. For bicep accessory work I do; preacher curls 4x12. Then I do regular barbell curls 5x12. After this is do hammer curls superseted with incline curls or spider curls. I do this until failure. For triceps I do a triceps push down pyramid. I start with 60 pounds for as many as I can. I repeat this until I get around 150 pounds in the machine, increasing the weight by 20 pounds each time. After I get to the heaviest weight I go back down to 60 pounds in the same interval for as many reps as I can each time. Once I’m done with this I do a tricep rope pull down, but modified so it’s performed overhead. Depending on how I feel I do skull crushers 4x20 after this. Shoulders I only do lateral and frontal raises 5x failure everyday. All of this should be done on top of the main muscle group worked that day.
My arms are a strong point for me, I do a ppl with tricep rope pushdowns and standing skullcrushers on push day and cheat curls and hammer curls on pull day. That's all I need and I've seen my arms go from 15 to 18 mostly in the last year.
lol youre such a failure OP, after 2 months lifting my arms are outgrowing everything else, so much that I need to slow down on arm exercises, do weighted chinups, then an exercise for triceps pulldowns with rope and some preacher curls and thats it
>db curls >preacher curls >I don't know the name of the exercise but get the dumbbells from normal arms position up to your chest, while trying to keep your arm in a straight 90deg angle, one arm at a time >forearm dumbbell front raise
Simple as. Do normal curls + third exercise during your back day, and all the other days on a dedicated arm-focused day. aaaa
Train bis and tris 4 times a week each. Work your way up from 10 or so to 20 sets a week over the course of a few months and always take the last set of each exercise to failure. Your arms will grow.
What’s your routine?
Same. Bumping for help because I’m bulking in 4 weeks
My physique looks like your pic. It’s over for armlets
I can’t help y’all without a routine. Arms have been the easiest thing for me to grow besides my back.
10 reverse grip curl into 20 curl x5
Since you morons aren’t going aren’t going to post routines. I’ll tell you how I got big arms. For bicep accessory work I do; preacher curls 4x12. Then I do regular barbell curls 5x12. After this is do hammer curls superseted with incline curls or spider curls. I do this until failure. For triceps I do a triceps push down pyramid. I start with 60 pounds for as many as I can. I repeat this until I get around 150 pounds in the machine, increasing the weight by 20 pounds each time. After I get to the heaviest weight I go back down to 60 pounds in the same interval for as many reps as I can each time. Once I’m done with this I do a tricep rope pull down, but modified so it’s performed overhead. Depending on how I feel I do skull crushers 4x20 after this. Shoulders I only do lateral and frontal raises 5x failure everyday. All of this should be done on top of the main muscle group worked that day.
My arms are a strong point for me, I do a ppl with tricep rope pushdowns and standing skullcrushers on push day and cheat curls and hammer curls on pull day. That's all I need and I've seen my arms go from 15 to 18 mostly in the last year.
Wow same exact stats and timeframe of training. Rest of my body especially my chest and back is huge but my arms are pathetic
I can do about 7 with really good form but if I’m heeming that shit I can squeak out like 13. When should I add weight?
now
start with 5 kg for 3x5
lol youre such a failure OP, after 2 months lifting my arms are outgrowing everything else, so much that I need to slow down on arm exercises, do weighted chinups, then an exercise for triceps pulldowns with rope and some preacher curls and thats it
>t. Fat frick
im not fat, im skinnyfat but like 80/20% ratio
my arms are 16~ or something and they still look small from the front because I'm 6'2, but my wingspan is 6'8.
learn to live with it.
you are doing progressive over load right? along with more sets amd less reps right?
Shut up you fricking armlet. Stop trying to push this chin up for arms meme
>db curls
>preacher curls
>I don't know the name of the exercise but get the dumbbells from normal arms position up to your chest, while trying to keep your arm in a straight 90deg angle, one arm at a time
>forearm dumbbell front raise
Simple as. Do normal curls + third exercise during your back day, and all the other days on a dedicated arm-focused day. aaaa
Have you gotten any stronger in bicep curl movements? If you are not lifting more now then 3 years ago you know why you still small.
Train for pump, not for weight. Do this for 2 weeks before looking hard in the mirror again. Post again to thank me.
Train bis and tris 4 times a week each. Work your way up from 10 or so to 20 sets a week over the course of a few months and always take the last set of each exercise to failure. Your arms will grow.