getting bigger arms

M

mattk

0
i know that doing more reps with less weight helps build muscle fastes but i read somewere that for arms it not true that more weight and less reps is the way to go. is that true
 
The old theories used to suggest that 4 - 6 reps were to increase over all muscle size, 8 - 10 were to cut existing muscle and 12 and above was for muscle endurance and maintenance. I recently read an article in Mens Health "Muscle" that suggested a variety of rep counts is really the best way to stimulate muscle growth; keeping things mixed up will keep muscles in shock and ready to grow.

As for your arms, I do very little isolation work on my biceps and triceps. I find compound movements, like dips and chin-ups, to be more effective. Play with weights, sets, exercises and rep counts to find what works best for you. Just keep in mind that variety is key.
 
agree with the above 100%. mix it up and over time you'll find how you repsond differently to different things.

and work those chins and dips. :D
 
chins are chin ups; they are the underhanded type (palms facing you). Dips are better for your overall development if done on parallel bars, like the ones on the roman chair.
 
Gotta agree with my boyz above.

Just wanted to add about dips. When focusing on tris keep your body from leaning too far forward and use a full range of motion.

close grip bench press - Know it, learn it and love it for adding size to your tris.

DM
 
and remember the best way to get big arms is getting everything big, so compound is most important and a little isolation as the cherry on the cake. the others gave you excellent advice.
 
Anyone have any clever ideas? I work out in my garage with a standard weight bench. I can't see any way to rig up a chin bar and don't think there is anyway I can do dips with my bench. I may have to build something. Any alternatives?
 
i got by for years doing chins outside hanging from the carport and for dips i used two chairs from the kitchen table with a 25lb weight on each seat.

ha, it got the job done. LOL :D
 
abear said:
i got by for years doing chins outside hanging from the carport and for dips i used two chairs from the kitchen table with a 25lb weight on each seat.

ha, it got the job done. LOL :D
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SWEET!! Never thought of that. You are truly an invaluable resource Abear :D
 
ha, thanks. my first attempt at dips was pulling my car up against the front steps to the house. screwed up my wrist big time with that one.

some guys save chins for their last exercise of the day. then when its time they go down to the park and knock out some chins at a playground in their neighborhood. ;)
 
ABear:

I have to admit, when it comes to ingenious ways to lift without equipment you are a wealth of information. I've always worked out in a gym; with pretty much everything I could ever want. When I was younger, I would use all kinds of radical machines, and new age BS. Now; as I get older all I need is a pull up/dip station and an olympic barbell to hit everything I want to hit. You don't even need that. One day my man, one day I'll figure it out like you have.
 
thanks! make enough mistakes like i have and you cant help but finally find something that clicks.

i finally was able to retire my squat rack made out of buckets and 2X6's when i got my power rack last year. :D
 
You should be able to find somewhere on the ceiling to slide a bar through and do chins from it. Of course there's an outside chance that in a small number of cases that could pull the entire garage down on you, but other than that..

Buy a chin/dip station if you have 7' clearance for $150.

Not into the usual dips. For tris, bench dips rule.

Depends on the definition of compound moves. For some muscles, isolation movements can be better.
 
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