Bigger arms?

[imageWIS]

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.

 

[smw356]

Originally Posted by imageWIS

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

 

[kwilkinson]

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.

 

[JoelF]

Lots of triceps, actually a bigger muscle than biceps.

 

[globetrotter]

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.

 

[smw356]

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.

 

[Kevin]

Great Guns in 12 Weeks

Phase I
Phase II
Phase III
Phase IV

I've tried this routine before - works great.

 

[Bradford]

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.

 

[why]

Why the **** 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.

 

[imageWIS]

Originally Posted by why

Why the **** 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.

 

[Viktri]

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.

 

[Philosoph]

Some good suggestions so far. I'll add supinated-grip barbell rows. +1 to chins, overhead pressing, and CG bench.

 

[smw356]

+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.

 

[imageWIS]

Originally Posted by smw356

+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.

 

[Mblova]

Originally Posted by Bradford

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.