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Thread: arm growth

  1. #1
    Wannabebig Member
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    arm growth

    i have recently cut my volume down on my arms as many of you reccommended. my routine is performed once a week and is:

    tri-s
    close grip bench 3sets @6-10 reps
    overhead extent 3 sets @6-10
    cable pressdown 3 sets @8-12

    bi-s
    ez bar curl 3sets @6-10 reps
    db hammer 3 sets@6-10 reps

    i have noticed major gains in strength but no signs of size gains.

    i added gnc brand of creadrive (similar to cell tech, but half price) and i eat pretty clean diet.

    anyone with a reccomendation on how to gain mass in the arms?

  2. #2
    A Fortnight Dead
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    Deadlifts.

    (It's WBB; what else would I say?)
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    What might have been and what has been / Point to one end, which is always present."

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  3. #3
    Senior Member
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    Time

  4. #4
    Banned Berserker's Avatar
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    Personally I see strength gains quicker then size. Give it time. Personally I might drop the cable pressdown for tris. Are you benching and doing shoulder presses? Hitting tris then too.

  5. #5
    Senior Member Gavan's Avatar
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    "i have noticed major gains in strength but no signs of size gains."

    can you tell us how much you lifted before your wbb routine and after ?

    and also your arm size because if you already have 17'' you'll perhaps not grow anymore or very little.
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  6. #6
    Porn Star
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    patience

  7. #7
    Wannabebig New Member
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    Patience and variation. Atm im using:

    dumbbell incline curl 4 x 8
    dumbbell hammer curl 3 x 8
    dumbbell concentration curl 2 x 8
    one hand cable curl 1 x max

    triceps ext. 3 x 8
    dumbbell kickback 3 x 8
    weighted bench dips 3 x max

    i get a crazy pump with this, and i've had great progress in both mass and strengt. but variation is the key.

  8. #8
    "Tuna Boy" NateDogg's Avatar
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    Originally posted by Slicky
    Patience and variation. Atm im using:

    dumbbell incline curl 4 x 8
    dumbbell hammer curl 3 x 8
    dumbbell concentration curl 2 x 8
    one hand cable curl 1 x max

    triceps ext. 3 x 8
    dumbbell kickback 3 x 8
    weighted bench dips 3 x max

    i get a crazy pump with this, and i've had great progress in both mass and strengt. but variation is the key.
    First off, welcome to the site.

    Secondly, pump means nothing.

    Thirdly, variation is not the key, progressive resistance is the key. If something is working, don't change it. If it's not working, first check you diet and sleeping habits. If those are ok, then change it.

    As for bigger arms. Work towards a bigger you as a whole and you will have bigger arms.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  9. #9
    Banned Berserker's Avatar
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    WTF. If I would have mentioned KB, I would have got bitch slapped! I did a set after my normal wo on Monday, haven't done them in months. But I am rebel. I agree progression is the key. Not that it hurts to changes once in awhile. I've been really progressing on closegrips. I follow them up with lying tri exts, those have been stagnant, but I really bust ass on the CG, so don't mind.

  10. #10
    As I Am Paul Stagg's Avatar
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    Originally posted by _-_v_-_
    Deadlifts.

    (It's WBB; what else would I say?)
    Squats.

    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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    I has a facebook.

  11. #11
    Baby Seal Clubber ElPietro's Avatar
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    Kickbacks.

    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

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  12. #12
    chronic overtrainer
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    :evillaugh
    that's funny
    Cortisol is the enemy.

    Remember, it is not whether you win or lose, it's how good you look playing the game.

  13. #13
    Ecoli die
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    Drink more milk.
    Now in pain, only working out the walking sticks.

  14. #14
    Wannabebig New Member
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    I just meant he might need variation if he had trouble gaining mass in the arms :P

    But of course, if you find something that works, dont change it.

    My bad

  15. #15
    Banned Praetorian's Avatar
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    hehe welcome to the site Andre!!! /slicky


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