T Nation

Improving Arms?

Hey, i have been wrking out now for about 6 months and am notciing improvements, but not in my arms.

What can i do to change this?

Whats betst for biceps and triceps?

thanks,

Nathan

Heavy bench-presses, dips, chin-ups, rows and squats added a spicy flavour of curls and skull-chrushers (or closegrip-benchpres if you care for your elbow)

What improvements have you noticed so far?
What were your numbers before?
What are they now?
How much weight have you gained?
How often do you train?
What’s your diet like?

It’s pretty damn hard to give anyone advice without this kind of information.

The key question is how much do you weigh? If you want bigger arms you’re gonna have to increase bodyweight, don’t expect huge arms at a buck-fifty.

As far as arm training goes, there are far too many resources on this website, look around.

if you are a skinny bastard; get to the dinner table.

“you can’t flex bone”~TC

if your not in the category above:

bi/tri supersets give a great amount of work on the entire “arm” section of your body.

when i used to do more bodybuilding exercises i did a workout of bi/tri supersets that worked really good. (.6" in 2months) three supersets once every other week.

i weigh about 12.5 stone.

used to weigh 11 before i started working out.

i can press 60kgs for 10 good reps

curl about 50 for 6 good reps.

i have noticed improvemnt in chest mainly, a small bit in stomach.

advice?

Nathan

i workout about 3 times a week.

and my diet sucks to be honest.

i am out with friends, at school or at work all the time, so never have time for proper meals.

could do with advice on that too.

Nathan

For me, i’ve noticed marked improvement but this is coming up on my 1 1/2 year anniversary of lifting.

Some tips:

1.) Complete all reps. Fatigue is different than pain, and for me overcoming pain and the burn, especially in my triceps and realizing that it was not fatigue was huge.

2.) Always get a good grip first, wrap your thumb around as tight as possible.

3.) Visualize your muslces expanding - Arnold

4.)Flex after workout, concentrate on flexing area that are limp.

By doing these, you will have a more solid set, you will get more reps, and you will make a mind-muscle connection faster.

[quote]Sarpedon wrote:
i workout about 3 times a week.

and my diet sucks to be honest.

i am out with friends, at school or at work all the time, so never have time for proper meals.

could do with advice on that too.

Nathan[/quote]

Yeah, make it a priority. All I see are excuses why you don’t give the body the materials it needs to grow. The problem is obvious, You have tools, but no materials to build with.

Do close grip chin-ups (palms facing you) but only the top half of the motion (once your upper arms are parallel to the ground don’t go any lower. This will build huge biceps provided you eat enough of chicken. You should also train three times a week. Keep the total reps per body part per week (yes per week!) at around 100-120 reps.

David

It’s easy to eat enough of protein. Just buy a bucket of chicken brests, through them in a casserole and boil them until they’re cooked, you don’t even have to stand there…

For triceps, do close-grip push-ups and get someone to push down on you with a swiss ball.

You’ll want to change the placement of your hands from time to time to avoid stagnation. Same for the chin-up.

Vary your set-rep scheme throught the week but remember to do around 100-120 reps per muscle group per week.

Don’t eat to much carbs and fat though: you don’t want to get fat!

Good luck!

[quote]jarvis wrote:
What improvements have you noticed so far?
What were your numbers before?
What are they now?
How much weight have you gained?
How often do you train?
What’s your diet like?

It’s pretty damn hard to give anyone advice without this kind of information.[/quote]

Slight Correction:
It’s easy to give them the advice they are looking for.

It’s hard to give them the advice T-Nation’ers want to give them.

[quote]JDavid wrote:

Don’t eat to much carbs and fat though: you don’t want to get fat!

[/quote]

ahem I was under the impression that we left the era “eat fat and become fat” back in the 80’s. I was also under the impression that we left the era of “eat carbs and become fat” back in the late 90’s.

Even if your goal was to simplify the complexities of proper nutrition, this is a poor way to summarize.

My attempt to summarise: Carbs, Fats and Proteins all have their places in eating. Eat plent of essential fatty acids, relative to your saturated fat intake. Carbs are most useful in the mornings and post workout.

Eating healthy, basic foods frequently throughout the day and always eating when your Basal Metabolic Rate is high (Breakafst and Post Workout) is the best way to go for one wanting to build size.

My current diet is as follows:

Goal: Fat loss whithout losing muscle.

Chicken breasts: 400g
Egg Whites: 1000g
Sardines: 100g
Olive oil: 3 tablespoons
Nuts: 60g
Wheat germ: 50g
Fruits+vegies: healthy amount

Total calories: 2212cal (caloric deficit)
Protein: 267g
Carbs: 35g
Fat: 100g

[quote]Sarpedon wrote:
i weigh about 12.5 stone.

used to weigh 11 before i started working out.

i can press 60kgs for 10 good reps

curl about 50 for 6 good reps.

i have noticed improvemnt in chest mainly, a small bit in stomach.

advice?

Nathan

[/quote]

50kg barbell curl? and a 60k bench press, you have some serious muscle imbalances.

i do?

how?

Nathan

[quote]Sarpedon wrote:
i do?

how?

Nathan[/quote]
make sure you use proper form, no upper body momentum (-> “frat curls”)

Stand with your back against a wall if necessary, or at least watch yourself in the mirror.

I would consider BB curling ~1/3 of your Bench with proper form good.

[quote]Sarpedon wrote:
i do?

how?

Nathan[/quote]

Yes You Do.

The Chest, Shoulder, Tricep muscles should be able to lift significantly more than the Biceps muscles alone.

Make Sense? Stop curling, get out of the squat rack, and start reading.

I gave myself a day just for arms (including forearms)… and they grew A LOT.

I did WSFSB and I’ve gotten hella strong… but strenght and hypertrophy don’t seem to go hand in hand with me for some reason.

I’ve dropped that program (Even though it worked great) and started a more “traditional” program, akin to oldschool bodybuilders. Bodypart split, medium high volume, basic exercises. Working great.

Mostly what’s really improved my arms has been just giving them their own day.

Most people one here would probably want to kill me. But want to get big arms? Got to train them directly.

Okay, I’m ready to die.