Bigger/cut arms?

S

Shinra

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I've always had pretty skinny arms, until now I realize it's a bad thing lol. I do have some muscle since I started working out and there are some cuts. At first I thought it takes a long time to develop alot of muscle until I realized something else. Merely doing self resistance training for my chest, I have developed a dramatic amount of muscle mass and have pretty friggin nice pecs since I started, and this is only after about 4 sessions. I'm wondering, maybe I should use self resistance for my arms as well? Or what else could I do to buff and cut my arms up?
 
By doing things like push ups and chin ups, you will be naturally working out your triceps and biceps respectfully.

Although I would get a couple dumbells to work out arms, here are a couple exercises you can do with you own body weight to isolate your arms.

Chair dips - great for triceps
Close grip pull ups - Great for bicepts
 
This is really Adler's, evo's, bear's, pumpster's, Man of Steel's or DMs domain (sorry if I missed anybody else) but in order to really get some mass going , you have to work directly on those muscle groups. Dips and chin ups do work the muscle indirectly, but you have to attack all the heads of the biceps/triceps to make them look big.
 
i hear holding a weight of about 25-30lb in ur hand at a 90 degree angle, trying to keep it there until ur bicep natrually goes weak and brings it down is great for peaking ur bi's. is this true?
 
Ive read that too, Im not too sure if it works, hang tight though, Im sure someone will be along to answer your question.
 
Hey guys... Im 15(My routine is posted in the AT HOME section). How long did it take you guys to get cut? You can feel my triceps, they are hard and all, but im not CUT yet... With my workout routine, how long do you think it will take me to get Ripped and CUT?
 
Shinra said:
i hear holding a weight of about 25-30lb in ur hand at a 90 degree angle, trying to keep it there until ur bicep natrually goes weak and brings it down is great for peaking ur bi's. is this true?
Click to expand...

it deff does work! and i highly reccomend it! ive done that since working out and have increased my arm size greatly.. oh yeah, its called static and it works for most isolation exercises
 
Shinra, what you're talking about is an isometric pause or static hold depending on the length of the hold. I really think direct arm work should only come after you are doing the more compound lifts, such as dips, chins, supinated grip bb rows, and bench (for the upper body respectively).

The trick is to really find out how much or how little direct arm work you really need and this is only done by experimenting. I would start with 2 bicep exercises and 2 for the triceps and do no more than 60 reps total reps for biceps and no more than 60 reps total (through the week) for triceps. You might try the isometric pause on the last rep of the last set. Also, you'll want to really flex on concentric contraction protion.
 
Mreik, that's kinda up for debate. It's something I've been wondering about--let me clarify: there is a theory that static holds done at overload percentages (105-125% of 1RM) can help to reduce the inhibition of the GTO (golgi tendon organ). The GTO acts as a defensive mechanism when we start lifting weights, it's what inhibits us basically from being able to tap into enough strength that we'd literally rip the muscles from the bones.

You hear about those stories with those women who have their husbands or children trapped under a car and manage to lift the car up and pull them out, this is because the GTO has basically been turned off.

So, the theory is that holding high percentages at static holds will decrease the inhibition of the GTO, allowing us to tap into a greater strength potential...anyway, like I said, it's just a theory which hasn't been proven. But I think it might be possible and it's interesting nonetheless.
 
So what I think I'll continue to do is my normal bicep curls, and on the last set/rep hold it until i cry bloody mary. I didn't do curls today, but merely 3 reps of the static isolation technique for each arm and my arms feel pretty pumped.
 
so in order to effect the gto the weight would have to be 105-125% of our 1rm?? i usually just hold after 8 reps, but in order to hold 125% of my 1rm i would have to do that as its own set.. but really really interesting, if you know where that article is (or ne thing about it) i'd like to read it! thanks evo
 
i dont even think its my biceps really...my biceps seem like theyre gettin there. its my triceps. i can work the **** out of em and they just never seem to grow. i just dont know what to do about them..
 
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