MEMBER LOGIN

Page 1 of 2 12 LastLast
Results 1 to 25 of 32
  1. #1
    Just joined M&S
    • Join Date
      Nov 2007
    • Posts
      28
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Canada
    • Photos
    • Reputation
      10
    • Rep Power
      7

    Default How To Bulk Up Arms .

    hi i have been noticing that my chest is bulked and shoulders but my arms are not where they should be what are some good excersises to bulk up your arms , any suggestions would be grateful thanks.

  2. #2
    Seasoned M&S Veteran
    • Join Date
      Nov 2007
    • Posts
      2,411
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Indonesia
    • Photos
    • Reputation
      79,190
    • Rep Power
      810

    Default

    If you want to bulk up your arms do squats and deadlifts.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

  3. #3
    Just joined M&S
    • Join Date
      Nov 2007
    • Posts
      28
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Canada
    • Photos
    • Reputation
      10
    • Rep Power
      7

    Default

    Quote Originally Posted by Expat68 View Post
    If you want to bulk up your arms do squats and deadlifts.
    is that a joke.. ?

  4. #4
    Frequent Poster thayne's Avatar
    • Join Date
      Nov 2007
    • Posts
      524
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Central California
    • Photos
    • Reputation
      101
    • Rep Power
      10

    Default

    Quote Originally Posted by teentitan View Post
    is that a joke.. ?
    No.

    "You've hit on the key issue here. When you suspend a weight over the entire body, that it's unaccustomed to, it brings more of the bodies 600 plus muscles into play. They fire on and off like crazy, acting as stabilizers through the assent and descent to keep you from toppling over. This makes a wave of stress hormones wash through the system and that's what stimulates the tremendous Growth Hormone release. No other exercise involves so many muscles, or stimulates anywhere near as much GH release as the free squat. That's why it truly is "The King of Exercises"."
    Last edited by thayne; 01-10-2008 at 12:20 AM.
    "Soreness is just weakness leaving your body"
    ---------------------------------
    Start Specs: 6'1" 175 Pounds
    Current Weight: 195+- pounds
    Target Weight: 215 pounds

  5. #5
    Seasoned M&S Veteran
    • Join Date
      Nov 2007
    • Posts
      2,411
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Indonesia
    • Photos
    • Reputation
      79,190
    • Rep Power
      810

    Arrow

    Quote Originally Posted by teentitan View Post
    is that a joke.. ?
    No, it is not a joke. Squats and deadlifts are compund exercises that work the largest muscles in your body. That stress causes a greater release of testosterone which affects muscle growth through the whole body.

    Read this...
    http://www.muscleandstrength.com/for...at+bigger+arms
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

  6. #6
    Banned
    • Join Date
      Oct 2007
    • Posts
      664
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      123
    • Rep Power
      0

    Default

    Quote Originally Posted by Expat68 View Post
    No, it is not a joke. Squats and deadlifts are compund exercises that work the largest muscles in your body. That stress causes a greater release of testosterone which affects muscle growth through the whole body.

    Read this...
    http://www.muscleandstrength.com/for...at+bigger+arms
    i dont agree with the post above, but everybody has a say
    anyway,
    what is your current routine? how many sets and reps do you do?.
    first of all, exercises like barbell curls, dumbell alternate curls, preacher curls, concentration curls, hammer curls are all really good exercises for the biceps. my suggestion is to stick to 6-8 sets for biceps. remember biceps are a small muscle, so don't put in too many exercises/sets for the. remember diet is one of the most important aspects of building muscle.

  7. #7
    Just joined M&S
    • Join Date
      Nov 2007
    • Posts
      28
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Canada
    • Photos
    • Reputation
      10
    • Rep Power
      7

    Default

    I usually do 3 sets of dumbell curls , concentration curls 3 sets , barbell curls , , but i was just wundering if theres a certain couple excersises or , how much weight should be used to get my arms with a little more bulk

  8. #8
    Banned
    • Join Date
      Oct 2007
    • Posts
      664
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      123
    • Rep Power
      0

    Default

    Quote Originally Posted by teentitan View Post
    I usually do 3 sets of dumbell curls , concentration curls 3 sets , barbell curls , , but i was just wundering if theres a certain couple excersises or , how much weight should be used to get my arms with a little more bulk
    2-3 exercises for biceps will be fine, on your last rep you should feel like that you cannot go for another rep with proper form. so your last rep should feel your LAST. with biceps stick with 3x10, or 12,10,8. or 3x8. use any of them. i strongly suggest 3x10 or 3x8.
    Last edited by Wazza; 01-10-2008 at 04:19 AM. Reason: ..

  9. #9
    Stealth Mod Saurus's Avatar
    • Join Date
      Jul 2006
    • Posts
      2,750
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Pretoria, South Africa
    • Photos
    • Reputation
      15,206
    • Rep Power
      174

    Default

    Quote Originally Posted by Wazza View Post
    i dont agree with the post above, but everybody has a say
    It's pretty much an accepted fact in the bodybuilding community.

    Most of the hormones required for building muscle in any part of the body, including chest, arms etc. are released while working the large muscles of the legs.
    A person is only as big as the dream they dare to live.

  10. #10
    Stealth Mod Saurus's Avatar
    • Join Date
      Jul 2006
    • Posts
      2,750
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Pretoria, South Africa
    • Photos
    • Reputation
      15,206
    • Rep Power
      174

    Default

    Quote Originally Posted by Expat68 View Post
    If you want to bulk up your arms do squats and deadlifts.
    That's a fact, Expat68!!!

    Rep +
    A person is only as big as the dream they dare to live.

  11. #11
    Regular Poster
    • Join Date
      Jun 2007
    • Posts
      332
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Boulder, Co
    • Photos
    • Reputation
      685,559
    • Rep Power
      6,864

    Default

    Quote Originally Posted by teentitan View Post
    is that a joke.. ?
    yes it is a joke
    dont do squats or deadlifts

    do both squats AND deadlifts

    ... and yeah eat big
    Abs are made in the kitchen.

  12. #12
    Regular Poster British Rich's Avatar
    • Join Date
      May 2007
    • Posts
      395
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Clearwater, FL
    • Photos
    • Reputation
      273
    • Rep Power
      11

    Default

    OK, how is there a discussion for bulking arms with NO mention of triceps? LOL

    Triceps are huge in comparison to biceps!
    Weighted bench dips and parallell bar dips will make ur tri's explode if ur not doing them already....
    Also a great isolation exercise is one arm cable pull downs (not push downs) eg u want ur palm facing UP, you'll feel the difference instantly trust me...

    as for squats and dead lifts u MUST do these if u want to see the best possible results in ANY area of ur body - FACT.

    (I would NOT recommend straight legged lifts though, esp for a newbie)
    "Failure is the evolution of success. It is only when you stop trying that failure becomes pointless".


    Latest assessment:
    Aug-13-08 BF 5.24%...Looks like the 5.9% last time was no fluke, AND I gained 6lbs of lean mass!! (7 Site Skin fold caliper test)

  13. #13
    Coming Up The Ranks ian watkins's Avatar
    • Join Date
      Jun 2007
    • Posts
      84
    • Years Exp
      3-4 Years
    • Goal
      Get Huge
    • Gender
      Male
    • Location
      UNITED KINGDOM
    • Photos
    • Reputation
      12
    • Rep Power
      8

    Default bulking arms

    I tend to agree that deadlifts and squats really fire up the whole body, you can flail away all day with your cables and curls, but if you want to get big, you gotta do the big three. Anyone know any small powerlifters?....no and I think that proves my point. As for triceps, you wont go wrong with the following;
    narrow grip bench
    french presses(skull crushers)
    bench dips(pref weighted)
    IAN J WATKINS

  14. #14
    Watchin what yer doin! tadolfi's Avatar
    • Join Date
      Apr 2006
    • Posts
      5,295
    • Years Exp
      5-10 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Always Close to a Gym
    • Photos
    • Reputation
      45,067,545
    • Rep Power
      450,710

    Default

    Quote Originally Posted by teentitan View Post
    hi i have been noticing that my chest is bulked and shoulders but my arms are not where they should be what are some good excersises to bulk up your arms , any suggestions would be grateful thanks.
    Hey Buddy - the guys are right about working the larger areas of your body. And tricep is 66% of the upper arm, so it will make a big difference.
    If you're still at 155 pounds, you're going to be limited on the size until you start to put on some more weight. (Just the science of it all my man)

    Now, if you are working back and biceps with back first and then the biceps...an exercise I'd throw in for some good arm thickness would be some good old fashioned pull ups. Do your bicep workout and then do these at the end...3 sets of as many as you can do - full stretch, no half reps!
    Failure to Plan is Planning to Fail
    What's your plan?
    Yes, I am a Moderator

  15. #15
    Just joined M&S
    • Join Date
      Nov 2007
    • Posts
      28
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Canada
    • Photos
    • Reputation
      10
    • Rep Power
      7

    Default

    Quote Originally Posted by tadolfi View Post
    Hey Buddy - the guys are right about working the larger areas of your body. And tricep is 66% of the upper arm, so it will make a big difference.
    If you're still at 155 pounds, you're going to be limited on the size until you start to put on some more weight. (Just the science of it all my man)

    Now, if you are working back and biceps with back first and then the biceps...an exercise I'd throw in for some good arm thickness would be some good old fashioned pull ups. Do your bicep workout and then do these at the end...3 sets of as many as you can do - full stretch, no half reps!
    Thanks for all the feedback i really appreciate it .

  16. #16
    Banned
    • Join Date
      Oct 2007
    • Posts
      664
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      123
    • Rep Power
      0

    Default

    Quote Originally Posted by teentitan View Post
    Thanks for all the feedback i really appreciate it .
    Tadolfi raises a really good point, triceps are indeed the majority of the arm. so if you want to have thick muscular arms, you'll need to train the biceps and triceps properly, pull ups are a great one for the biceps. close grip bench press is a good exercise for triceps, so is skull crushers, pushdowns etc.

  17. #17
    Ambassador of pain Possum's Avatar
    • Join Date
      Jul 2007
    • Posts
      9,342
    • Years Exp
      3-4 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Devon, England
    • Photos
    • Reputation
      5,465,407
    • Rep Power
      54,708

    Default

    Quote Originally Posted by British Rich View Post
    OK, how is there a discussion for bulking arms with NO mention of triceps? LOL
    I was thinking that lol

    Do a day of bis/tris, with skullcrushers, monkey curls, dips etc

    The top of your arm has 3 main muscles, the Bis the Tris and the Brachialis.

    To work the bis do things like barbell curls, concentration curls etc.
    To work the Tris do Skullcrushers, Dips, pulldowns etc
    To work the Brachialis do Money curls and hammer curls
    **30 day no fap challenge** Join me brothers!

    muscleandstrength.com/forum/general-chat/68685-does-no-fap-work.html

    I train to be an athlete not a bodybuilder

  18. #18
    BGD - Superset Superman muscletrainerdh's Avatar
    • Join Date
      Dec 2007
    • Posts
      9,790
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      New Castle, PA
    • Photos
    • Reputation
      1,721,055
    • Rep Power
      17,265

    Default

    Can we get a picture/video up of "Monkey Curls"

    I don't see them in the bicep section of the exercise videos.

    I'm thinking they are cable curls with the pulleys in the high position, but this is a guess.

    Thanks,

    D
    POWER LEVEL: 54,481

    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

  19. #19
    Just joined M&S
    • Join Date
      Nov 2007
    • Posts
      28
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Canada
    • Photos
    • Reputation
      10
    • Rep Power
      7

    Default

    Quote Originally Posted by muscletrainerdh View Post
    Can we get a picture/video up of "Monkey Curls"

    I don't see them in the bicep section of the exercise videos.

    I'm thinking they are cable curls with the pulleys in the high position, but this is a guess.

    Thanks,

    D
    im not 100% sure but im pritty sure monkey curls are cross chest biceo curls with dumbells. you try and touch the opposite shoulder .. is that right

  20. #20
    Regular Poster chadsly's Avatar
    • Join Date
      Oct 2007
    • Posts
      361
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      WV, US
    • Photos
    • Reputation
      39
    • Rep Power
      9

    Default

    Quote Originally Posted by teentitan View Post
    im not 100% sure but im pritty sure monkey curls are cross chest biceo curls with dumbells. you try and touch the opposite shoulder .. is that right
    That's right.
    There are 3 types of people in the world - those who can count their own reps and those who can't.

  21. #21
    Banned
    • Join Date
      Oct 2007
    • Posts
      664
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Photos
    • Reputation
      123
    • Rep Power
      0

    Default

    Quote Originally Posted by chadsly View Post
    That's right.
    never heard of monkey curls, sounds interesting..

  22. #22
    Just joined M&S
    • Join Date
      Nov 2007
    • Posts
      5
    • Years Exp
      1-2 Years
    • Goal
      Get Huge
    • Gender
      Male
    • Location
      U.K
    • Photos
    • Reputation
      10
    • Rep Power
      0

    Default

    Quote Originally Posted by British Rich View Post

    Also a great isolation exercise is one arm cable pull downs (not push downs) eg u want ur palm facing UP, you'll feel the difference instantly trust me...

    as for squats and dead lifts u MUST do these if u want to see the best possible results in ANY area of ur body - FACT.

    (I would NOT recommend straight legged lifts though, esp for a newbie)
    don't understand what you mean with the cable pulldown palm up, i do do parallel dips and pushdowns but i really want to work my triceps hard i already do squats but on the smith machine would you reccomend free weights for them. I also do deadlifts and lunges i do to leg days a week, working in a sports centre some of the instructors there are 2 bits who think they know it all and these guys are'nt big i'm bigger and more definition and some of them are telling me i shouldn't do my routine in the order i do

  23. #23
    Regular Poster Spartan14's Avatar
    • Join Date
      Aug 2007
    • Posts
      375
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Toledo
    • Photos
    • Reputation
      186
    • Rep Power
      10

    Default

    For tricep pull downs you come from underneath the handle. Your palm is facing you and then you extend your arm down, like when your doing barbell curls and your letting the bar go back down.

    Also the legs, like all muscles, should ideally be worked 1x a week. Two times a week would be for a shocker routine, to mix things up for a short while.

  24. #24
    Just joined M&S
    • Join Date
      Nov 2007
    • Posts
      5
    • Years Exp
      1-2 Years
    • Goal
      Get Huge
    • Gender
      Male
    • Location
      U.K
    • Photos
    • Reputation
      10
    • Rep Power
      0

    Default

    in other words reverse pulldowns, but these are for your lats/traps
    sorry yes i know which ones you mean now
    Last edited by boldster; 01-11-2008 at 07:13 PM.

  25. #25
    Frequent Poster
    • Join Date
      Nov 2006
    • Posts
      742
    • Years Exp
      1-2 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      USA
    • Photos
    • Reputation
      165
    • Rep Power
      12

    Default

    Quote Originally Posted by boldster View Post
    in other words reverse pulldowns, but these are for your lats/traps
    sorry yes i know which ones you mean now
    They mean these:

    Reverse Grip Triceps Extension

 

 

Similar Threads

  1. How to get big arms
    By Senz in forum Muscle Building For Teens
    Replies: 10
    Last Post: 03-29-2010, 12:45 AM
  2. Big arms
    By juanm405 in forum Exercises
    Replies: 2
    Last Post: 11-10-2009, 10:11 PM
  3. my arms
    By adma01 in forum Beginners Questions & Advice
    Replies: 6
    Last Post: 02-14-2009, 10:31 AM
  4. arms
    By adma01 in forum Beginners Questions & Advice
    Replies: 1
    Last Post: 02-06-2009, 07:51 PM
  5. Would a day of just arms be ok?
    By NAUTILUS in forum Beginners Questions & Advice
    Replies: 4
    Last Post: 02-06-2009, 12:29 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use