How to gain mass on arms

[gymrat1977]

I have always struggled gaining mass on my arms. I tried heavy weight with low reps, lighter weight with more reps. Which would be better for mass? Are there some good workouts on the board anywhere. I couldn't find much.

[rob3412]

Originally Posted by gymrat1977

I have always struggled gaining mass on my arms. I tried heavy weight with low reps, lighter weight with more reps. Which would be better for mass? Are there some good workouts on the board anywhere. I couldn't find much.

personally for me, i use high weight on preacher curls, and make sure i go down real low , also with dumbbells high weight less reps as usual around 6 reps, just remember its ok to cheat set that last 1 or 2 reps if u have to its better then not doing a rep at all.

[gymrat1977]

I have been trying 6-7 reps per arm with heavy weight lately. How many different exercises do you incorporate. I have never been real serious about biceps but I want to start having a good routine. I'm only doing 3 sets of dumbbell curls. Obviously thats not enough, but like I said biceps weren't really a part of my workout before.

[Beefster]

Heavy pulls and presses with a few sets BB curls and skullcrushers or close grip presses.

[gymrat1977]

[quote=Beefster]Heavy pulls and presses with a few sets BB curls and skullcrushers or close grip presses.[/QUOTE

I really like skullcrushers and have big gains with them. Do you ever get pain above the elbow from them? It feels like tendonitis, but the pain is pretty intense and i'm almost afraid of going heavy when it hurts like that. Do you also go heavy with low reps with the crushers. I've been doing 3 x 10 with 90- 115 pounds.

[kenneth]

[quote=gymrat1977]

Originally Posted by Beefster

Heavy pulls and presses with a few sets BB curls and skullcrushers or close grip presses.[/QUOTE

I really like skullcrushers and have big gains with them. Do you ever get pain above the elbow from them? It feels like tendonitis, but the pain is pretty intense and i'm almost afraid of going heavy when it hurts like that. Do you also go heavy with low reps with the crushers. I've been doing 3 x 10 with 90- 115 pounds.

you should take a peak at some of the other threads that have been here in the passed few week or so.

[MisterFurious]

[quote=gymrat1977]

Originally Posted by Beefster

Heavy pulls and presses with a few sets BB curls and skullcrushers or close grip presses.[/QUOTE

I really like skullcrushers and have big gains with them. Do you ever get pain above the elbow from them? It feels like tendonitis, but the pain is pretty intense and i'm almost afraid of going heavy when it hurts like that. Do you also go heavy with low reps with the crushers. I've been doing 3 x 10 with 90- 115 pounds.

I do a lot of crushers, but never for more than 6 weeks in a row, and I tack on more weight each week. I get the tendonitis too, if it's too bad, I'll wrap my elbows with a knee wrap cut in half. I go as heavy as possible without sacrificing form and use a straight bar. The main problem I see everywhere with arm training is crappy form. 8 out 10 people in a gym will have some serious flaws in their form that will slow or stop progress. If you can find someone who will give you an honest evaluation of your form, you would help your self a lot. Flog the crap out of your arms with good form, eat truckloads of protein, and I guarantee you'll grow some guns.

[kenneth]

Originally Posted by MisterFurious

I do a lot of crushers, but never for more than 6 weeks in a row, and I tack on more weight each week. I get the tendonitis too, if it's too bad, I'll wrap my elbows with a knee wrap cut in half. I go as heavy as possible without sacrificing form and use a straight bar. The main problem I see everywhere with arm training is crappy form. 8 out 10 people in a gym will have some serious flaws in their form that will slow or stop progress. If you can find someone who will give you an honest evaluation of your form, you would help your self a lot. Flog the crap out of your arms with good form, eat truckloads of protein, and I guarantee you'll grow some guns.

most typical flaw i see in the gym, and on here, and everywhere else i go, is TOO MUCH arm training. gymrat, can you post your entire routine for us?

[gymrat1977]

I will try when I get off work. I have never really trained my arms but one time per week. 3 sets for bis and a little more for tris.

[Ramstein II]

I’ve read that because biceps are a pretty small muscle that anything above 50% of your 1 rep max stimulates all the fibers. With that said (and I believe it), I think sets of 10-12 with perfect form and thus pretty light weight make sense for biceps. The heavy day for biceps is on your back day. One of may favorite splits has me working biceps on a different day from back. That way you get a light day on bis (the direct biceps training day) and a heavy day on back day (which works the biceps sinergistically with the back for mega contraction and overload). Plus, heavy (eg. 5 rep) direct biceps training is dangerous. You can tear something quick.

Triceps are bigger, and can take some heavier work, but I wouldn’t go too heavy on the isolation triceps exercises either, unless you like injuries. Here I like a range of reps from 6 (on compound stuff like dips) to 12 on isolation stuff.

[BamBam]

gotta agree....
i wouldnt isolate Biceps alone. meaning, dont go heavy on 'bicep exercises'. they (meaning the bi, RC and ant delt) are subject to strains much easier than other muscles. stick with mod to high rep. recommend straight bars, and preachers with good form. biceps only account for 1/3 or less of the upper arms size. go heavy on back days, and the biceps will get plenty work.

likewise, i wouldnt spend much time isolating the triceps. you'll hit them plenty one the heavy chest days (just be sure to vary grip widths). 2/3's of the upper arms size is from the tricep muscles. hanging and bench/chair dips will have the tri's exploding. you can always add crushers and kickbacks for further definition or isolation if wanted.

if you choose to do 'natural' exercises. do push ups, pull ups, and dips to failure, in multiple sets with short rest intervals (less than 2 minutes). with each set adjust your hand positions/widths to attack the muscle from each angle. good form is paramount.

as always, eat and supplement appropriately for muscle growth!!!

[Beefster]

I train body parts 2x per week except for bi's and tri's. I train them directly 1x per week with 3-4 total sets. Generally BB curls and skullcrushers. Occasionally I will superset BB curls with DB hammer curls.

[Juggernauttx]

Originally Posted by gymrat1977

I have always struggled gaining mass on my arms. I tried heavy weight with low reps, lighter weight with more reps. Which would be better for mass? Are there some good workouts on the board anywhere. I couldn't find much.

I think you forgot the most important exercise.

EATING!!

Its easy, pick up the fork, stabb the food, put in mouth. repeat again and again.

[kenneth]

Originally Posted by Juggernauttx

I think you forgot the most important exercise.

EATING!!

Its easy, pick up the fork, stabb the food, put in mouth. repeat again and again.

It's the highest repitition exercise i can think of.

[roidman]

ive always done 3 sets straightbar curls 3sets db curles 3sets preacher curles