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How do i get my upper arms looking good ?


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lesoberon

question

I have always been very skinny, and a couple of years ago i started going to the gym, i started taking it seriously a year ago, and i am reasonably pleased with the results, i have added weight and mass, strengh etc , but my upper arms are a bit of a let down,  i really would like to feel confident in a vest on a hot day, any ideas ?

Posted by lesoberon on Dec. 10, 2007 at 05:02PM
TLNinja

upper arms

Most people like to concentrate on biceps to enlarge the arms.  Workout your triceps, however.  You won't see them unless you look in the mirror but they dramatically increase the size of your arms and they grow fast.

Try lots of close grip bench presses, kickbacks, rope and bar pushdowns and dips. 

You should see your arms growing pretty fast.

Posted by TLNinja on Dec. 12, 2007 at 04:25AM
DaddyBoy

Triceps and Biceps

An interesting post... Thanks. I have found I have made gains on the biceps but my triceps are struggling.  Typically I have been doing pulldowns and tricep kickbacks. However, I really struggle with form on the kickbacks. Also been trying skullcrushers, dips and closehand pressups.  Skullcrushers (with EZ-bar) I find my elbows shoot out - so I drop the weight to keep form. Dips - not sure if I should keep elbows next to body or away from body.  Any ideas on how to REALLY help the triceps grow? Or should I just persevere? Any help greatly appreciated!

Posted by DaddyBoy on May. 17, 2008 at 09:02PM
jwells27

Dont over train tris

its easy to over do it with urtris, they are used in every compound pressing move you do (bench, shoulder press) i'd stick with the crushers and elbow out press downs and throw ina rev tri extension here and there. jsut make sure u space out your splits so ur arms rest after doing chest or shoulders.

Posted by jwells27 on Aug. 15, 2008 at 07:01AM
wcirish77

High cable pulley

From what I've heard from a number of the guys at the gym who have good arms, the high cable pulley is the exercise you want to do if you really want a tall peak to the bicep head. However, most of them seem to agree that barbell curls are the best overall mass building exercise for the arm, with strict form (elbows locked at your sides) and minimal cheating until you get to the heavier weight.

Posted by wcirish77 on Aug. 26, 2008 at 04:54PM
tpk

high cable

The absolute best peak building exercise for the bicepts are concentration curls w/ negatives on the last set.  When my bis were at their all time biggest and peaked out like the Rocky Mountains was when I was doing bent-over free hanging concentration curls for the last exercise in my bis routine.

As for dips; arms close to body for tris, elbows flared out leaning slightly forward for chest.

The best mass builder for tris; parallel bar dips.  Pick a couple tris movements that feels best for you some guys like different exercises so there is no real answer. 

In training I focus on amount of time the muscle is under tension not volume and I have noticed huge gains in both weight and size.  Quick intense workouts are best.  The less is more philosophy.

Posted by tpk on Aug. 28, 2008 at 05:57AM
wcirish77

Biceps

I have to agree with tpk in regards to the less is more philosophy. A buddy of mine introduced me to it and I have noticed serious strength gains and some mass increase in the month or so since I started. Keeping the muscle under a two second count of constant tension instead of using the momentum of the swing to do all the lifting, along with a slow 4 second negative (not resting at the top or bottom) has really made a difference for me.

And my gym sessions now are only about an hour, as compared to the 2 or 3 hour sessions I used to have. Now I'm looking at my workouts a matter of quality, not quantity.

Posted by wcirish77 on Aug. 29, 2008 at 12:46AM
tpk

Featured Exercises

Yep,  it's all about quality & intensity!  My bodybuilding sessions now range from 20-40 mins depending on the workout.  That leaves plenty of time for some intense intervals on the treadmill or in the aerobics room doing some ladders, sprints, jumping exercises, or simply doing some moderate to high intensity jogging for 30 mins on the treadmill.

 

Have you noticed the guys in the featured exercise videos?  Most of them don't perform the movement correctly. I guess it's mostly just for begginers to get an idea of the move, eh?

Posted by tpk on Aug. 30, 2008 at 04:18PM
DaddyBoy

Thanks for the tips

Thanks for all the tips guys on the tris and bis. I've taken note and I just need to do it now;o)

Posted by DaddyBoy on Sep. 05, 2008 at 10:04PM
pharangese

I do an exercise called a 'Wood Chop' using a pulley with rope attachment. I find this works a number of muscles in one go, triceps, forearms, shoulders and also the obliques as you twist your torso to do them.

Yeah i've noticed that too tpak - the guy doing the crunch on the ball looks like he's going to fall off. I also think the guys in most of the videos look bored to death, like they are thinking what they are having for their dinner or something...!

Posted by pharangese on Oct. 04, 2008 at 08:56PM



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