thickness on arms - UK-Muscle Body Building Community

Jay 69 · 10-12-2007, 08:07 PM

Hi guys just started training again been away from the gym for a good few mths now as been far too busy!Anyway any advise on getting some real thickness on my arms a tri and bi work out would be reall handy.Thanks

Porky Pie · 10-12-2007, 08:18 PM

I can tell you what works for me, when I can be ar$ed to train my arms.

Heavy compounds work, barbell rowing, bench presses etc - barbell curls, dumbbell cheat curls / narrow grip bench press and dips.

Five-O · 10-12-2007, 08:25 PM

Quote:

Originally Posted by Jay 69

Hi guys just started training again been away from the gym for a good few mths now as been far too busy!Anyway any advise on getting some real thickness on my arms a tri and bi work out would be reall handy.Thanks

Looks like you've got natty long arms, that and no tricep development from the pic in the avvie, try adding some muscle to the group that makes up a third of your arm.

Porky is right too, heavy compounds add bodyweight = thickness and muscle all over.

Jay 69 · 10-12-2007, 08:39 PM

my tri's just seemed so hard to grow normal and was natually week my bi's are loads better what will be a good exercise routine reps/sets i really want to smash them this time round

DB · 10-12-2007, 08:43 PM

why not list what u do for your arms.. then we can go from there..

Patch · 10-12-2007, 08:43 PM

Quote:

Originally Posted by Jay 69

Hi guys just started training again been away from the gym for a good few mths now as been far too busy!Anyway any advise on getting some real thickness on my arms a tri and bi work out would be reall handy.Thanks

I followed a Routine from Gunter quoted in M&F, expecting to be flamed for that, but it hit my arms more than anything else i've tried...i will try and dig it out for you mate!

Porky Pie · 10-12-2007, 08:49 PM

Quote:

Originally Posted by Jay 69

my tri's just seemed so hard to grow normal and was natually week my bi's are loads better what will be a good exercise routine reps/sets i really want to smash them this time round

I've suggested the exercises that I think will work well for you.

Choose two big compounds - lay off the isolation exercises for a while

Reps and sets - 6 to 8 reps, three to four sets. Concentrate on upping the weights, don't throw form out of the window but don't be a slave to it either.

Jay 69 · 10-12-2007, 08:51 PM

Quote:

Originally Posted by DB

why not list what u do for your arms.. then we can go from there..

Hi mate was going to but been away so long couldn't remeber the names lol all exercises are 3 sets of 10 reps push downs straight bar push down with rope bench using the curly wurly bar lol close grip cables above head then extending my arms maybe dips i never really get a good pump on tri's my bi's are normaly busting after a workout my tri's feel nothing i'm doing this exersise's on the heavyest weight i can lift for 10 and putting 100% in

DB · 10-12-2007, 09:14 PM

drop all the cable bollocks dude.. they have a place but imo it aint to build mass..

stick with skull crushers but weighted dips are absoultely awesome and a forgotten exercise imo i have recently added these back into my work out and my tris and chest have really developed..

Jay 69 · 10-12-2007, 09:25 PM

so just stick with what i was doing am i'm soing the right amount of sets/reps?

Jay 69 · 10-12-2007, 09:26 PM

thanks porky will put urs and db's advice to use tomorrow and see what i can come up with thanks guys

DB · 10-12-2007, 09:27 PM

no mate drop all the cable work and concentrate on hitting the tri's with big compound lifts..

Jay 69 · 10-12-2007, 09:32 PM

will give it a bash 2mo and give it a few mths and revaluate it then cheers guys

Chris4Pez · 11-12-2007, 01:34 AM

someone has probably already said but the bi's are the smallest part of the arm and TBH i would train tri's and bi's together in a form of super setting bi's and then tri's with minimal rest between sets until finishing the superset!

However the best thing to do IMHO is to play around with different training methods and see what works for you best!

Five-O · 11-12-2007, 11:00 AM

Close grip bench

Tri dumbell extentions

Skull crushers

Dips.

All been mentioned above, and all good at gaining size on the arms.

10-12-2007, 08:07 PM	#1 (permalink)
Jay 69 !!!!!!!!!!!!!!!!!!!!!!!!! !! Join Date: Mar 2006 Location: west sussex Posts: 364	thickness on arms Hi guys just started training again been away from the gym for a good few mths now as been far too busy!Anyway any advise on getting some real thickness on my arms a tri and bi work out would be reall handy.Thanks

10-12-2007, 08:18 PM	#2 (permalink)
Porky Pie Communist Join Date: Aug 2007 Location: Wherever I lay my sword Posts: 485	Re: thickness on arms I can tell you what works for me, when I can be ar$ed to train my arms. Heavy compounds work, barbell rowing, bench presses etc - barbell curls, dumbbell cheat curls / narrow grip bench press and dips.

10-12-2007, 08:39 PM	#4 (permalink)
Jay 69 !!!!!!!!!!!!!!!!!!!!!!!!! !! Join Date: Mar 2006 Location: west sussex Posts: 364	Re: thickness on arms my tri's just seemed so hard to grow normal and was natually week my bi's are loads better what will be a good exercise routine reps/sets i really want to smash them this time round

10-12-2007, 08:43 PM	#5 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,449	Re: thickness on arms why not list what u do for your arms.. then we can go from there.. __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-12-2007, 09:14 PM	#9 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,449	Re: thickness on arms drop all the cable bollocks dude.. they have a place but imo it aint to build mass.. stick with skull crushers but weighted dips are absoultely awesome and a forgotten exercise imo i have recently added these back into my work out and my tris and chest have really developed.. __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-12-2007, 09:25 PM	#10 (permalink)
Jay 69 !!!!!!!!!!!!!!!!!!!!!!!!! !! Join Date: Mar 2006 Location: west sussex Posts: 364	Re: thickness on arms so just stick with what i was doing am i'm soing the right amount of sets/reps?

10-12-2007, 09:26 PM	#11 (permalink)
Jay 69 !!!!!!!!!!!!!!!!!!!!!!!!! !! Join Date: Mar 2006 Location: west sussex Posts: 364	Re: thickness on arms thanks porky will put urs and db's advice to use tomorrow and see what i can come up with thanks guys

10-12-2007, 09:27 PM	#12 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,449	Re: thickness on arms no mate drop all the cable work and concentrate on hitting the tri's with big compound lifts.. __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-12-2007, 09:32 PM	#13 (permalink)
Jay 69 !!!!!!!!!!!!!!!!!!!!!!!!! !! Join Date: Mar 2006 Location: west sussex Posts: 364	Re: thickness on arms will give it a bash 2mo and give it a few mths and revaluate it then cheers guys

11-12-2007, 01:34 AM	#14 (permalink)
Chris4Pez “If you can dream it, you can do it.” Join Date: Sep 2007 Location: UK Posts: 1,164	Re: thickness on arms someone has probably already said but the bi's are the smallest part of the arm and TBH i would train tri's and bi's together in a form of super setting bi's and then tri's with minimal rest between sets until finishing the superset! However the best thing to do IMHO is to play around with different training methods and see what works for you best!

11-12-2007, 11:00 AM	#15 (permalink)
Five-O aka Jimmy Join Date: May 2006 Location: Barnsley Posts: 4,049	Re: thickness on arms Close grip bench Tri dumbell extentions Skull crushers Dips. All been mentioned above, and all good at gaining size on the arms. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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