T Nation

Advice from 18+ Arms

I need some advice from bodybuilders with 18+ arms. Currently my arms are 17.5 inches and would like to get them to 18 inches. I can curl 120 pounds for reps with good form:no back leaning or using legs.

For triceps I use tricep pulldowns using the whole stack for 20+reps. What are some things I can try to get my arms larger. Should I shoot for 135 pounds in the curl with good form and what are some tips for the triceps.

I must note that I cannot do tricep extensions because they put too much stess on the elbows. Also, what is a good arm size for a natural bodybuilder?

Try working on close grip bench and BB rows.

Maybe start doing DB curls or DB hammer curls and either increase in weight each time you’re in the gym or keep the weight the same and get more reps with it.

Be sure you’re lifting heavy enough to constitute growth, eating more helps.

Cheat to get the eccentric.

Do your curls as strictly as possible, then use momentum when you can no longer concentrically lift and control the decent.

Do this, and add a few sets of ultra heavy sets you cannot lift concentrically at all, and just use the eccentric.

This should break some plateaus.

Well, mine are only 17.5 too so what I say doesn’t matter, heh… but what about weighted dips for triceps? Pulldowns don’t really do much imo… Have you tried doing the tricep extensions with an ez curl bar on a decline? Those are easier on the elbows.

remember you’ll have to gain weight in order to increase in size like that. so instead of being overly concerned with direct arm work only, are you sure ur training and eating in an overall fashion to facilitate a weight increase which will result in a 1/2 of arm growth?

[quote]1morerep wrote:
remember you’ll have to gain weight in order to increase in size like that. so instead of being overly concerned with direct arm work only, are you sure ur training and eating in an overall fashion to facilitate a weight increase which will result in a 1/2 of arm growth? [/quote]

You bring up a good point about gaining more weight. I will focus more on getting stronger in the squat for example and eat a little more and see what results it brings. Thanks

jesus christ, is it me, or are your posts just annoying?

[quote]jehovasfitness wrote:
jesus christ, is it me, or are your posts just annoying?[/quote]

It must be you, all of his posts are thoughtful and original. [/sarcasm]

Gain weight.

Getting Bigger = Eating More Good shit + Getting Stronger.

Eat more, Curl more.

[quote]jehovasfitness wrote:
jesus christ, is it me, or are your posts just annoying?[/quote]
Hahaha, I was thinking the same thing :smiley:
“Oh my… please stop… use the search function… please…”

Over to the point; For your triceps, search for posts where Cephalic_Carnage talks about (smith) reverse grip bench and (smith) close grip bench. Search keywords: RGB, CGP.
He’s the one that convinced me that they’re worth doing (and how to do them correctly), instead of pushdowns and stuff like that.

In case you didn’t know: Your triceps (are supposed to) make up a greater portion of your arms than your biceps. So big triceps are necessary for big arms.

[quote]JimmyLee09 wrote:
I need some advice from bodybuilders with 18+ arms. Currently my arms are 17.5 inches and would like to get them to 18 inches. I can curl 120 pounds for reps with good form:no back leaning or using legs.

For triceps I use tricep pulldowns using the whole stack for 20+reps. What are some things I can try to get my arms larger. Should I shoot for 135 pounds in the curl with good form and what are some tips for the triceps.

I must note that I cannot do tricep extensions because they put too much stess on the elbows. Also, what is a good arm size for a natural bodybuilder?[/quote]

Whatever took your arms from 16" to 17.5" do that, and continue to do that…No magic excercise no magic pill that takes you that added half inch that didn’t take you the other inch and a half and what not…

[quote]jehovasfitness wrote:
jesus christ, is it me, or are your posts just annoying?[/quote]

Thanks for a good morning laugh…

UNless you’re freakishly big in the arms, or your basic frame, I’ll wager that you need to get larger overall. I’m about 5’9, and my arms didn’t reach 18" until my bodyweight was up around 215 lbs (moving some serious weight in my compound lifts). Considering you have no info posted in your profile, no pics, and you’re rationalizing your ‘question’ with the weights you use for curls and pressdowns, I doubt you’re a muscular 17.5".

There’s a huge difference between a solid, muscular, BIG arm, and a pile of shit hanging off the shoulder of some fat dude who likes going to the gym and impressing people.

S

[quote]The Mighty Stu wrote:
There’s a huge difference between a solid, muscular, BIG arm, and a pile of shit hanging off the shoulder of some fat dude who likes going to the gym and impressing people.
[/quote]

That’s a nomination for “Strong Words” right there.

Synth

Close-grip decline bench for 4-6 sets of 5-8 reps worked very well for. I’m 90% sure they work better than dips, especially if you pause at the bottom to minimize stretch reflex. It’s the only exercice that really give me a good triceps pump.

Of course genetics play a HUGE part, I’ll tell you what though I focus so much less on my arms now than I used to and have seen pretty good results. I’ll do my major compound lifts first so maybe a decline close grip which is shown to actively recruit more muscle fibers than close grip on a flat bench, then maybe move to dips, from there I focus on time under tension. If I can have a set last 30-35 seconds thats great. Really focus on both parts of the movement.

[quote]The Mighty Stu wrote:
UNless you’re freakishly big in the arms, or your basic frame, I’ll wager that you need to get larger overall. I’m about 5’9, and my arms didn’t reach 18" until my bodyweight was up around 215 lbs (moving some serious weight in my compound lifts). Considering you have no info posted in your profile, no pics, and you’re rationalizing your ‘question’ with the weights you use for curls and pressdowns, I doubt you’re a muscular 17.5". There’s a huge difference between a solid, muscular, BIG arm, and a pile of shit hanging off the shoulder of some fat dude who likes going to the gym and impressing people.

S

[/quote]

best post i ever read on T-Nation.

“There’s a huge difference between a solid, muscular, BIG arm, and a pile of shit hanging off the shoulder of some fat dude who likes going to the gym and impressing people.”

that cracked me up. lol.

I think jimmy needs to post some pics for credibility. He may just want good advice.