Training Forum: This is a discussion on How to gain mass on arms within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; I have always struggled gaining mass on my arms. I tried heavy weight with low reps, lighter weight with more ...
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 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.
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.
[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.
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.
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.
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?
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.
How to gain mass on arms 
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