V. Confused over increasing arm muscle mass

S

slimmer

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I want to increase the size of my arm muscles and am not that fussed about strength, but having read some posts, I'm confused over how heavy the dumbell should be (for dumbell curls), and how many reps to do.

From what I've read you should keep the weight light and do lots of high reps? surely this isn't right? I've always been convinced that low reps and heavy weights resulted in bigger muscles?

Can someone plz clear this up for me as I'm not sure what to do now :confused:
 
I always thought it was high weight low reps, but after reading a lot apparently it's better to do a moderate to high weight that you can do 3 sets of 8-12 reps for size. Apparently high weight low reps is for strength.
 
arms are probably the HARDEST things to get bigger. keep workin on them, they should get big. Biggie is correct also about the weight / rep scheme. also, high protein is a must. Next time I do some SERIOUS bulking, I am taking 3 protein shakes a day 25-30 g protein each - Mornin, Noon and Night. Whatcha guys think?

oh yeah supposedly arnold would do 20 sets of bicep curls in a day. what a crazy man!
 
so hard to increase bicept size, i drink 5 protein shakes a day and hit bicepts and tricepts 2 times a week, but ive only gained about 3 cm in my arms in a month

ARNOLD IS MY HERO
i live in california, he is my govanator!!!!1
 
well when i work my biceps i do:
dumbell curl - 5 sets of 8 - 9kg
hammer curl - 5 sets of 8 - 9kg

and then usually do a few more dumbell curl sets. does this seem alright for size? i just about manage to do it all in proper form.

Would it be better if i reduce the weight a little and do some sets of doing as many reps as i can without stopping to really pump them? seems the best way to me if high weight isn't the key?

one other thing does this high rep, moderate to heavy weight only apply to biceps/triceps? in other words, should i still keep increasing my bench press weight for size & when i work my legs (squats etc.) & back (bent over rowing etc.) & shoulders (upright rows etc.).

thanks for the help guys!
 
There's a world of difference between doing a bunch of reps and going to failure. I think 1 set to failure (the last set) is fine but you'll have to work them less if you use failure techniques on a weekly basis. However, if arm mass is your number one goal, then by all means use failure training. Just remember, doing to much arms is counter-productive. A day of back with supinated grip will get the biceps hit indirectly and then another day during the week of direct arm work should be enough.

My friend, who's a competitive bodybuilder, says the guys have a saying--"3 more reps." He says most people quit when they can't lift the bar anymore and that's when the real training begins. :rolleyes: Those crazy bodybuilders. ;)

And oh yes...don't forget the triceps either.
 
yeh i'll do to failure on the last set.

does it only apply to arms though? should i keep increasing the weight for my other body parts? chest, back, legs, shoulders?
 
with all ym exercises i try to fail at the last rep, about the 8-10 rep, and i do 4 sets of most.

i dont know .. thats just me though

3cm good .... damn, i wouldnt have thought
 
the way i do it is sort of a combination of strength and muscle mass that way i get both. like today i did 3 sets of 5 on 35lbs. cause that was as far as i could go. next time i might be able to do 3 sets of 6 or 7 and keep buiulding up until i reach about 8,9, or 10 per set, then i will move to 40 lbs. and start the cycle over. i do this with i think all my exercises. has worked well for me.
 
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