B9GLY

been doing weights now for approx 12months, 4 times a week, been doing creatine capsules for 4 weeks now to. not doing much cardio just weights, mainly include:

bench press, incline/decline and flat, curls, lateral dumbell raises, tricep extensions and upright rows!

Whats the quickest routine to put an extra inch or so on your arms(biceps)?? and how long would it take??

cheers

RMA26

What weights are you lifting?

davegtt

metal ones

lightning101

Biceps are the small muscles, the triceps are the ones that make up the largest part of the mass

B9GLY

only got barbell and dumbells as its at home! if you mean how much then im curling 22kg dumbells and doing 8 x 6reps and benching 60kg.

davegtt

Whos gonna be the first to suggest Deca Durabol then?

B9GLY

so doing dips etc then ??

davegtt

benching 60kg? whats your build? Sounds more like toning up weights to me atm. fewer reps of heavier wieghts?

Not that I know about all this anyway so ignore me

B9GLY

6ft 2" and 15 stone, athletic build as i use to play alot of football etc

60kg is nearly 9.5 stone and i do 8 x 6reps again, i havnt got a spotter so dont really want to take any chances!!!

lightning101

Stop doing any cardio, eat more food than is required for a normal human for a week into one day, work out 5/6 times a week for no more than 45 minutes per session and divide into two muscles max. Get someone to show you proper technique and don't worry about bumping the weight to your max before you get the moves right

You should be able to gain 2-3 stone in 6 months easy. With anabolic help make it 4-5 stone and your arms will bloat up with fluid and you'll be able to work the muscle past normal fatigue point (apparently)

Paul3446

You're not a cage fighter by any chance?

B9GLY

apparently lol

B9GLY

no mate, but i did teach wesley snipes a few moves lol

RoShamBo

iTrader: (1)

I take it you mean adding half an inch to your biceps and half an inch to your triceps, to get the inch on your arms.

The biceps are a very small muscle group, the triceps slightly larger (in relation to other trainied muscle groups like back, legs, chest, shoulders etc)
Because of this, DO NOT overtrain them (THE biggest mistake in building muscle) and use strict form (THE SECOND biggest mistake)!

Having been a BB for several years (but not trained properly now for about 6 years) If you want to build muscle then do 2 exercises, 3 sets each, with heavy weights (so you can do 6-8 reps) on both your Bi & Triceps.
Maintain strict form, so for example when doing barbell curls, your elbows should at all times be locked by your side and your back should always be straight. If you are "jerking" the weight up, ie you are arching your back & your elbows are coming out to get the weight up, your form is rubbish & you are not doing the exercise properly, so drop the weight to one that allows you to do 6-8 reps in perfect form.

For simple mass building, do the basic mass building exercises:
Biceps : Dumbell curls, Barbell curls, Cable Curls
Triceps : Tricep extensions (with a bar or dumbells), dips, bench dips & pully "pushdowns" work best.

If this is the muscle group you want to grow more than any other, so it first in your workout, when you are strongest. When exercising your chest or back for example, the triceps take some of that workout and are therefore weaker when you come to do them.

Never train arms more than twice a week.

R.

punto_gt

iTrader: (1)

you need to eat the right foods, plenty of protein. 1 gramme of protein to each pound of body weight. i do stand up curls with the dumb bells. then 21's with the bent barbell. if your standing up do 7 reps. from arms straight until horizontal. then 7 from arms horizontal to the top, then 7 reps full curls. 3 sets of them. start on lighter weights going to heavier but less reps. 10-8-6. dont do 2 many sets as you will just cut up. u want to build up the mass then cut up.

RoShamBo

iTrader: (1)

There has been debate for years about pyramid sets (lighter weight moving to heavier) or reverse pyramid (heavier going lighter)

I am firmly in the camp of heavier going lighter, my reason for this is simply that if you, say do 3 sets going (or example) 10kg, 15kg, 20kg - by the time you get to 20kg your arms are knackered.
By starting with the heaviest, I bet you can lift 25kg easily in great form simply because your arms are fresh, then as the weight gets less you can maintain the form, rather than the weight getting heavier & ruin the form.

Its only my opinion though.

2 great reads you must get - The Encyclopedia of Modern Bodybuilding (Arnold Schwarzenegger) & Blod & Guts (Dorian Yates)

Ignore the nutrition part in the Arnold one, its very old school (eat 20 eggs & 5 steaks for brekkie) this science has moved on, but the training sections are excellent. Blood & Guts is excellent for nutrition & training.

R.

Maz

iTrader: (34)

Methandrostenolone stacked with Sustanon should do the trick.

EXSCOOBY

if gyno, hairloss and losing all gains after a cycle are your aim
go ahead

Maz

iTrader: (34)

You seem to speak from experience.

jonc

If you are gonna concentrate on arms, don't forget forearms too. Nothing looks worse than big biceps/triceps and underdeveloped forearms, your arms, afterall, consists more than just biceps and triceps. Same can be said for those who do heavy squats and have massive quads but don't train calfs. Its all about balance and proportion. Recommend the push-pull routines.

EXSCOOBY

nope full head of hair
and dont take steroids either
flirted with dbol etc once upon a time but never again

Maz

iTrader: (34)

Did Dianabol work for you?

EXSCOOBY

To be fair i never really hammered gear as i found i wasnt a hard gainer
it gave me sore nipples and made me moody!
i found i could recover faster whilst using but my lifts werent dramatically better and i held water so i looked puffy like a bloater fish
the best compound i tried was andriol
however it was so pricey as you had to take a large dosage to gain any size
id reccomend a knowledgeable training partner and a good source of protein instead
im trying to lean out now so doing much more leg work and cycling etc
cardio is the way forward for me at least

AudiLover

fcukin hell 8 x 6 is way too much. Up the weight and drop sets to 3x7 and do that twice a week.

andythejock01wrx

Agree with AudiL - (in fact that's what I do - maybe depends how hardcore you are !)

sociopath

@ the 'little men' syndrome!

B9GLY

sounds like a plan, i will give this atry over the next couple of weeks! is twice a week enough though??

RoShamBo

iTrader: (1)

YES ! Recent thinking is once a week is enough.
Most people hammer arms, doing far too many sets far too often.
Muscles grow bigger by being broken down & rebuilding bigger than before, which takes time between exercising them. Train them too often & they never get a chance to grow.

R.