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Bigger arms?

post #1 of 104
2/12/08 at 1:12pm
Thread Starter 
So, I have the typical cyclist build: strong powerful legs, but pretty slim, if muscular arms. What's the best way to get bigger arms? I'm not talking about some ridiculous, massive insanity, but larger arms than I currently have.

Any advice would is greatly appreciated.

Jon.
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post #2 of 104
2/12/08 at 1:17pm
Quote:
Originally Posted by imageWIS View Post
So, I have the typical cyclist build: strong powerful legs, but pretty slim, if muscular arms. What's the best way to get bigger arms? I'm not talking about some ridiculous, massive insanity, but larger arms than I currently have.

Any advice would is greatly appreciated.

Jon.

Lift heavier, eat more
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post #3 of 104
2/12/08 at 1:19pm
Slow down on the cycling a bit, maybe? I don't know much about weight lifting or bulking, but I'm under the impression from other posters that it's easier to bulk and then lose again than it is to gain in one area while still maintaining weight/body type.
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post #4 of 104
2/12/08 at 1:20pm
Lots of triceps, actually a bigger muscle than biceps.
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post #5 of 104
2/12/08 at 1:23pm
1. I dont think that just working on your arms is such a good idea, you might want to focus more on actions that work your core/chest/back and arms.

2. that said - W bar curls, concentration curls, and tricepts work - espectionally extention - http://www.exrx.net/WeightExercises/.../DBTriExt.html
people forget the tricepts and focus on the bicepts, which is a mistake.

eat more protien, espectially right after working out.
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post #6 of 104
2/12/08 at 1:31pm
Honestly I wouldn't do much if any direct arm initially just lots of heavy compounds.

The biggest thing is you have to eat at a surplus.
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post #7 of 104
2/12/08 at 1:49pm
Great Guns in 12 Weeks

Phase I
Phase II
Phase III
Phase IV

I've tried this routine before - works great.
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post #8 of 104
2/12/08 at 3:43pm
I actually just bought these and they really do give a good arm and chest workout...

http://www.perfectpushup.com/



P.S. Only $20 at Wal-Mart compared to $40 on the website.
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post #9 of 104
2/12/08 at 4:00pm
Why the fuck can't you just rotate your hands on the ground...?

Anyway...stop focusing on your arms. Just do big compound lifts (bench press, rows) unless you want to look like Donkey Kong.
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post #10 of 104
2/12/08 at 4:09pm
Thread Starter 
Quote:
Originally Posted by why View Post
Why the fuck can't you just rotate your hands on the ground...?

Anyway...stop focusing on your arms. Just do big compound lifts (bench press, rows) unless you want to look like Donkey Kong.

I never said I was only focusing a bit more on my arms; I just want to target them a bit more. Some of the advice was good though, and worth trying.

Jon.
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post #11 of 104
2/12/08 at 4:11pm
Close grip bench, overhead presses/arnolds, tricep extension, curls, decline curls (slow), dips, pullups are some general exercises Here's the deal to get bigger arms instead of doing nothing for them. You workout with the intention to get super huge and just decrease intensity when you're at the size you want and change exercises to full body. But you go all out first.
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post #12 of 104
2/12/08 at 4:55pm
Some good suggestions so far. I'll add supinated-grip barbell rows. +1 to chins, overhead pressing, and CG bench.
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post #13 of 104
2/12/08 at 5:38pm
+1 to the last 2 posts

plyo / clapping push ups are good too

but really any solid upper body compound movement is good. You progress will come from your fork more than from doing anything drastically out of the ordinary in the weight room.
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post #14 of 104
2/12/08 at 5:46pm
Thread Starter 
Quote:
Originally Posted by smw356 View Post
+1 to the last 2 posts

plyo / clapping push ups are good too

but really any solid upper body compound movement is good. You progress will come from your fork more than from doing anything drastically out of the ordinary in the weight room.

I'm trying that, but it's not working, or if it is, than at a snails pace. How long do results take? I'm not expecting instant growth, but I would like to know what a real, expectable time frame is.

Jon.
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post #15 of 104
2/12/08 at 5:57pm
Quote:
Originally Posted by Bradford View Post
I actually just bought these and they really do give a good arm and chest workout...

http://www.perfectpushup.com/



P.S. Only $20 at Wal-Mart compared to $40 on the website.

Got the facebook add, Brad.
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