Skinny, and I want bigger arms.

U

unlimitedx

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I'm 19 years old, 145lbs, 5'11" tall. I'm very skinny to the point that I just can't stand how skinny I am. Luckily, I managed to gain 25 lbs in the last 1.5 years so it isn't as bad now, but still extremely skinny.

My main goal is to bulk up my entire body, particularly my arms. I've been taking creatine recently, and my arms have swelled .5" over the last 5 days, but it's far from what I want. Unflexed, my upper arm is 10" now, and 11" flexed. I just want to be able to change the looks of my arms so people wouldn't look at me and judge that I have skinnny arms, but my point would not be just to gain fat!

Anyhow, I've read through the forums and I've learned that I should be doing tricep exercises, and eat a lot more with the right diet.

I have 4 weeks of winter break, and I'm wondering how much progress I could make if I tried really hard, possible to get to 12" unflexed?

Also, I've got mixed answers for bulking up: heavier dumbbells and less reps for bulk up right? as opposed to moderate dumbbell weights and more reps?
 
Well if u dont want your arms be in fat then start doing biceps and triceps excersises. If its your first time going to gym a suppose more reps and less weight will be better for u then high weight and less reps. from 11 flexed u can do easily 13 flexed for short time.
 
thanks for the response.

which particular tricpes/biceps exercises with dumbbells build muscles on the sides of the upper arm? if someone where to look straight at me, the width of my arms are thin, whereas from a profile the width of my arms are ok.
 
Downhill89 said:
Well if u dont want your arms be in fat then start doing biceps and triceps excersises. If its your first time going to gym a suppose more reps and less weight will be better for u then high weight and less reps. from 11 flexed u can do easily 13 flexed for short time.
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Are you saying you get fat arms from not isolating them? if so, then i say bull****.

Rows and chinups will build you're arms.
 
What about exercises for increasing width of upper arms with dumbbells?

Also, right now I care more about bulking up than increasing strength, so for every rep slowly?
 
never do the concentric (the positive, lifting part) slow, but you can go slow on the eccentric (the lowering part, the negative part of the lift)
 
its true if you want strenght too. theres no reason to go slow on the concentric part. But if you lift a very light load, remember to decellerate it. Like if you lift bench, life it up from you're chest as fast as possible, but if its really light and you lift very fast, and you dont stop it you're self but let you're bones stop it at lockout, it could be bad. So before you hit lockout just decellerate a bit so you dont "knock" into the lockout, if you catch my drift?
 
So in other words don't snap the weight out? I see down at the gym where I work there is a guy there that lifts like that. It lifts the weight fast and lowers it slower. Thanks, as I always lifted slow both ways.
 
Generally speaking, you should perform the lifting motion at whatever speed your body is capable of. varying the tempo on the rest and negative lift part can be beneficial, depending on your goals.

In regards to building your arms... a typical rule is you need to gain 10 lbs to gain 1 inch in your arms. So figure out what your goals are, and start bulking. If you want 14 inch arms, you're going to need to gain about 30 lbs.
 
I wouldn't live and die by this, but it probably applies for people with arms in the 12-15 inch range... once you reach "python" status, like yourself, i think this rule sorta goes out the window. :p

I've put on about 6 lbs and have probably seen a half inch in the arms (now at 15 inches)... so it sort of applies for me
 
So I am 10" unflexed.. to get 13" unflexed I would need to be 175lbs!!!

Yikes, how can I eat that much lol. And my metabolism is pretty high.
What should I eat? bread and 5 bowls of rice everyday??

Also again, what exercises for increasing width of upper arms with dumbbells? because looking straight at me my arms look so skinny now.

i feel like i just need to get a bit fatter.
 
Just do a wide variety of exercises and get plenty of protein. Bread and rice doesn't have much protein at all in it so that's not a good choice. I have some friends that are even skinnier than you and have beefed up a little. To thicken your biceps do both curls and hammer curls. Hammer curls even out that skinniness, but no one's arms are very big in that spot.
 
Should I eat protein foods before or after the workout?

Also my body fat percentage is 8.5% when I last checked in August... if that helps
 
ok this is my time to sound like an idiot...ive been working out for 2 years, lookin halfway decent, blah blah blah....and I havn't a clue what a "row" is that Karky mentioned...I mean I'm sure I do them, just unaware of what it's called...can someone explain pretty please?
 
ive had the best results with arms sticking to just a few exercises:

1) barbell curls
2) hammer curls
3) tricep pressdowns
4) dips
 
ShaftedTwice said:
You forgot to mention various Rows, Pullups, and Bench Press to name a few - good compound exercises.
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very true, the above are great also. i guess i took it to mean fairly isolated arm exercises. >.<
 
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