who has huge biceps, triceps, & shoulders? tell me your secrets

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WOLVERINE1

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who has huge biceps, triceps, & shoulders?

Reason I ask is because I want to make my arms bigger. Just my arms. My chest I want to keep its same size.

Please tell me what your routines are for biceps, triceps and shoulders, and how frequently you work each muscle out.
 
when i started doing tricep dips (close grip), i saw a huge increase in tricep size and strength...and if you want big arms, you want big tris. trouble is, a true CLOSE GRIP tricep dip stand is hard to find...the only time ive seen one is in the gym i go to currently.

but if you have access to one, strap on some weight and pound out some sets of of dips...and you arms will be smokin' the next day...
 
Freddy, I think you're right. I have not done dips in awhile, so I want to start doing em again. How often do you work out your triceps? For example, you worked out your triceps on Monday, when is the next day you'd work them out?
 
i have been isolating the tri's once or twice per week. obviously you work your tri's pretty well on days you do bench and military presses. But when i do tris that one time a week, they take a beating.

how long to wait between tri workouts depends on what else you do. i figure if you wait at least 1-2 days between workouts where tri's are involved (including pressing workouts), you should be fine.
 
i do bicep and tricep specific weights exercises once a week (on seperate days) - i also swim multiple days/week which works them too. i do dumbbell hammer curls, barbell preacher curls, dumbbell preacher curls sometimes, machine preacher curls sometimes. i do tricep kickbacks, tricep pushdown, close grip dips, close grip bench, machine tricep press/tricep curls sometimes. french press is also apparently great for triceps, i guess i should do it sometimes.
 
ahhhhhhhhhh i see, so only once a week do you do specific exercises for your triceps and biceps. how many sets and reps do you do for each?

does swimming make your triceps and biceps bigger?
 
wolverine, it's been my experience that you don't want to try to increase one muscle group only. like you said you wanted to keep your chest its same size. by working out to try and keep your chest its same size and increase your arms, you're confusing your body, which will do what it naturally does, which for you, i think, is to stay small. i think if i remember your picture, you're a type of ectomorph. what you want to do is when you're trying to increase one muscle group, you're going to need to increase them all. now here's a secret. ;) what you should do is stick with the weight gainer shakes/complex carbs, protein, and lots of hard work. with that, you should work to increase all muscle groups, but hit your arms the hardest. try the 5x5 routine. i never did it, but i was always slightly endomorphic, so i didn't need to. work your chest with slightly less intense regimes, and the same with your back, traps, legs, etc. here's another tip-don't devote one day to "arms" just like that. what i do is 'back and bi's', then 'chest and tris', then another day is 'shoulders, traps, and forearms' like that. this way, the lion's share of muscle-building nutrients goes to the section of 'arm' you did that day, provided you work those arms harder than the rest. try that out, and see the results!! :D
 
are you sure you can confuse your body like that?

don't worry. I'm still doing a lot of work for my chest. so yeah, i'll just work my arms the hardest. what should i do to work them "the hardest"

what's and ecto or endo morph?

Thanks
 
that system has worked very well for me; it's not quite 'confusing' your body, more like 'squeaky wheel gets the grease.' and by working separate parts of your arms, more nutrients can get to each part. ectomorph is someone who is naturally very skinny, and an endomorph is someone who is naturally a little fatter. a mesomorph naturally has a pretty good physique and musculature.
 
i fail to see how im an ectomorph. ive never been skinny in my life. Being almost 5'11'' and being 190 with lowbody fat isnt skinny. im more built than most people. anyway, thanks for the tips.
 
my apologies, bud, i must have remembered your handle with the wrong picture from the 'post your picture' area. i'll try to look more closely next time. :D but anyway, stick with it and you'll go far! :D
 
whatever. everyone looks skinny or built, just depends on who you compare to.

so here is what you do, you do back and biceps on monday, then chest and triceps on wednesday, and shoulders traps forearms on friday? I want to make sure I'm getting enough rest time.

see the problem is I dont want my chest bigger. I am trying to get into a better torso to arm ratio, if that makes any sense.
 
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