bros its so over for me i have short bicep inserts meaning when unflexed i have literal noodle arms
10.5 inches i just measured
how the frick do i blow up my arms? i have been doing dumbbell curls but they dont fricking work
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>quickest way to add arm mass?
add a plate on your squat
add +10-20lbs bodyweight
all your arms literally need is chins + bench
+some wrist work and grip strength
anything else you need help with?
i do bench + pull ups + curls + close grip bench
and it still did nothing
also why would squats work biceps wtf u on about homie
what is you bodyweight you literal fricking skeleton?
you need squats while accumulating mass or you end up being a fatass
145 fr fr no cap bussin
reps?
yeah, id pick the heaviest dumbbells i can curl for 3 reps with ok form and i'd just do that then move to my normal sets
>you need *running while accumulating mass or you end up being a fatass
Fixed that for you.
bro what the actual frick are you talking about
What is your bench / pull-up / curl / close grip bench? What is your height / bw?
Stop doing bench and just close-grip (i.e. shoulder width) bench. Add weighted dips, you should be at least able to add +45 for 8-10 reps. Dips are pretty piss poor for chest but are great tricep builders.
The best thing for me was forcing myself to curl / push-down / reverse curl 3x a week. I blamed genetics for a problem that was obvious and self-afflicted, I wasn't prioritizing arms and my arms sucked. So prioritize them and hit them isolated 3x per week.
>0 curls
>+19inch
learn to lift
simple as
you are fat
you have done everything right
you did your curls
ate your broccoli
and still have sub 15 inch arms
no wonder you are angry when you see a real chad rocking +19inchers with literally 0 curls. its like cheating? your dumb brain dosnt understand how is that possible. no curls? but thats what you need to do in order to get big arms!? trying to grasp on the reality of you being gullible and stupid you came up with only solution.
>fat
ahahahahahhaha
HAHAHAHAHAHAHAHAHAHA
literal slave mentality manifesting itself in front of us
You can put on an inch a month regularly with bb curls push downs and skullcrushers if you're still dyel, but past or at the point where bulking matters. Op could put on size on 1500 cals.
Beats being a skinny homosexual
>bragging about fatceps
lmao there are obese people that haven't stepped in a gym with a bigger biceps than you, that's not the point
way to add arm mass?
>add a plate on your squat
Knowing I fell for this meme is the biggest ego death of all time. How can I be ever be smug when I was that stupid.
well your still stupid
and weak
and cannot squat
and have small arms
so what improved here?
>how the frick do i blow up my arms? i have been doing dumbbell curls but they dont fricking work
all i did is ego lift and do sets of 3 on curls and skull crushers and then i grew alot, seems moronic but it worked for me
i was struggling to curl the 15 kg dumbbells and then a few months later i was tossing around the 20kg ones like nothing, beware tho, biceps are really prone to weird pains and tendinitis
HOW HOW HOW HOW
I HAVE BEEN FRICKING CURFLING 15KG DUMBBELLS 3X10 FOR A YEAR NOW AND I CANT GET PAST IT
AND ITS NOT EVEN PROPER 3x10 BECAUSE I HAVE TO STOP MID SET AND DO ALTERNATING CURLS
i told you man, you gonna grab the 17.5kg ones curl them 3-4 times, move to your normal 15kg set, then the next session the 15kg will feel easier, you then grab the 20kg ones, curl them for 2-4 reps, then 15kg feels like a walk in the park and then you will be like "yeah this is easy lemme grab the 17.5s and start curling them" and then you repeat the whole process again
>asks for advice
>too stupid to spot good advice from bad due malnutrition
>still talking about curls
a life of a 145pounder with a 10,5 inch arms
a curlbro appears LMAO
>im gonna curl 😀
yes, you only need dumbbell curl and 1 tricep exercise to grow big arms, a guy that is able to curl 1 plate for multiple reps is gonna have big biceps
see
0 curls
>3 sets
Anon if you want size you need some serious volume. I only train biceps 2x a week and it got me 16 inches, but its usually.
>Concentration curls (pink inwards at the end and slow on both concetric and eccentric, go until you squeeze forearm into biceo)
5x15 or until failure
Dropset until 5kg x technical failure
You can also use your other hand to lift up the weight and control the eccentric movement as it goes down for even more intensity
>Ez Bar cable curls
5x15
Dropset until technical failure
>Against the wall ez bar cheat curls
5x complete failure (Not technical failure since its a cheat curl already)
Biceps get tired easily so the cheat curls just finish them off
>I HAVE BEEN FRICKING CURFLING 15KG DUMBBELLS 3X10 FOR A YEAR NOW
you're supposed to progressively overload with a rep range.
so for example 8-12 reps
curl your 15kg dbs until you can curl them for 12 reps, then increase the weight until you can only curl them for 8 reps, then curl those until 12 reps, and repeat.
other than that, perhaps your sets aren't intense enough. if you were to go to failure, how many reps could you do with the 15kg dbs? maybe you're not eating enough?
your body is litarally designed from a blueprint. you cant just make one part bigger, its near impossible. unless you are roiding you need to grow as whole. How to get big arms? Get big. Simple as. There is a balance that your body wants to maintain. If your bench is stuck add 20lbs on your squat and you will literally fly past your plateu.
If you are just starting out check "starting strength" and eat big
>eat big
people try to ignore this and wonder why they're spinning their wheels. You HAVE to smash calories or you will never add mass to your body. Lift all you want. If you don't eat more, you're on a path to nowhere.
Disregard these numbskulls. Arms suck because there are no metrics for how effective you are working them. Durr bench 315 is not helpful. You need to learn what it feels like to actually work them. Frick with angles, exercises, rep ranges and at least some of them will intuitively work for you. I like LTE a la rippetoe and ez curl preachers.
8 hour arm workout.
Try training your arms and doing progressive overload. Progressive overload is the key to all gainz. You get bigger and stronger so you have to use more weight. Because you're using more weight, your body responds by getting bigger and stronger. A feedback loop to exploit. Some exercises which are fairly easy to overload on are
Biceps:
Barbell/EZbar Curls, palms up
Barbell Drag Curls
Chinups
Reverse Grip Pull downs
Dumbbell Curl variations can be done if you can increase weight in 2.5 lb increments.
Triceps:
All heavily loaded presses like Dips, Bench Press, and OHP
Skullcrushers
Pushdowns
Forearms:
Reverse grip curls (also helps with biceps and brachialis)
Wrist curls (forearm flexors)
Heavy RDL and DL without straps
Barbell Holds
Start light and do sets of 8 reps adding about 5 lbs each session. When you get to the point where you cannot do 8 reps in an exercise regardless of how much you try, that's fine. That's failure. You want to train to that. Stick to that weight until you can do at least 8 reps and then add more weight until you are between 6-8 reps.
Make sure you are not jerking the bar up so that your muscles are doing the work in the positive. Do not stop at the top, just change directions in a smooth and controlled manner, then do the negative and milk it. When you reach the bottom of the lift do not stop and change directions as fast as you can in a smooth and controlled manner.
Make sure to eat a caloric surplus and start with 1g of protein per lb of bodyweight. Do not neglect training legs as going heavy with legs has a significant hormonal effect which will translate to size elsewhere.
Biceps
>DB spider curls w/ DB incline curls.
Triceps
>Cable tricep extensions w/ skull crushers.
I’ve always neglected my arms because of “muh compounds movements” but now I have 16.2 inch arms flaccid. It’s still shit but its only been 16 weeks.
Yeah but the thing is, you are probably able to grow your arms pretty fast once you're strong so it's not the worst thing to focus strength first
How many sets of curls can you do with how much weight and how many reps
Same for tricep extensions
okay take those numbers
now
wait for it
do more
wow
Jfc that's pretty bad ngl.
>bb curls both grips start high end low, put the bar deeper in your hand and curl with your knuckles
>db forearm curls elbow on knee like a pimp slap, regular just rep out and bend over for the top part more
>start tricep rope behind the back then end with regular after hitting some heavy, end your session strict and push it out with your knuckles and thumb for horseshoe
>rows pullupchinups narrow bench incline and ohp do some half reps at the top for the presses and pull with your hands
You can work most of these into almost every workout. Your bench will stall till you can push down heavy anyways, I'd have to say you need to go buy an ounce of weed and a case of beer to really think about your lifting, yes supplement intra workout.
>quickest way to add arm mass
A dedicated arm day. I added about an inch to my arms in 3 months.
Fellow skelly-anon here, adding more volume and putting arm exercises at the start of my workouts is what helped me go from 12 inch arms to 16.5 inches in less than 3 months. (not big by most anons standards, but a pretty good improvement)