what does it take to have 23'in arms

[tonytheman]

Well it seems i am having trouble makimg my arms grow i am at 21 flexed right now. My question is what should i be doing, how many reps or anything else you wanna let me know so that i can obtain 23inch arms ? thanks ahead of time fellas

[cdutchess78]

post some stats and better yet a picture.

[Bdog]

X2 on pics, lets see them 21's.

[tonytheman]

i am 295lbs 6'1 and i carry a good amount of fat. my rountine is friday i do arms 4 exercises 8-12 reps 3 sets for bis and them same amout for tris i switch up the exercises often.

[exiled]

Genetics and Diet.. thats about it... Add more volume of training on top of heavy compounds.. Once you diet down youll lose alot off your arms.. Id say theyd prolly be 18-19 inches cut..

[Access]

Most guys overdo their arms to be honest which works against growth in the long run.

[nutshangin]

The key to big arms is the tricep, not the bicep. Second place falls to the brachioradialis, followed by the bicep.

My arms really blew up when I started deadlifting stooopid weight and doing weighted pullups.

[tonytheman]

Genetics and Diet.. thats about it... Add more volume of training on top of heavy compounds.. Once you diet down youll lose alot off your arms.. Id say theyd prolly be 18-19 inches cut..

yea i would love to find out, i hope i wouldnt loose that much, problems is i can never stick to a god damn diet cuz i love to eat.

[Bdog]

Yeah, if you lean down you will lose some size but as nuts stated the fastest way to gain size is in the triceps.

[exiled]

yea i would love to find out, i hope i wouldnt loose that much, problems is i can never stick to a god damn diet cuz i love to eat.

haha i have the same problem, thats where the t3 comes in lol

[cdutchess78]

i am 295lbs 6'1 and i carry a good amount of fat. my rountine is friday i do arms 4 exercises 8-12 reps 3 sets for bis and them same amout for tris i switch up the exercises often.

8-12 reps is too much. use as heavy as a weight as you can for a max of 6 reps per set. that will make them grow.also as stated,the triceps should be the main focus as they make up most of your arm. you have 21" arms but are slightly on the heavy side so once you get your diet in check along with cardio to burn the flab,you will lose mass but gain definition which will actually make you look bigger and better. good luck man.

[tonytheman]

how come i never get sore especialy in the arms is this a result of the aas, or does this mean i am not traing hard enough? I am going to start going for maxium wieght and less reps also as nuts said i am going to start doing more pull ups.

[Bigbench]

You need to look at your routine as a whole before changing up your arm training. Also, not just the number of reps, but HOW the reps are preformed makes a huge difference in growth. I would start to cut as you cant gain another couple of inches on your arms without adding weight, and with your size and structure now, a good amount of that will be bf which you dont want.

[10brandonr]

8-12 reps is too much. use as heavy as a weight as you can for a max of 6 reps per set. that will make them grow.also as stated,the triceps should be the main focus as they make up most of your arm. you have 21" arms but are slightly on the heavy side so once you get your diet in check along with cardio to burn the flab,you will lose mass but gain definition which will actually make you look bigger and better. good luck man.

8-12 reps is perfect for most people IMO. It's a matter of finding what works best for you tho, In all honesty tho, the problem is prolly not your routine but your goal. 23" arms are an unrealistic goal for most people without a considerable amount of BF. I'd say 21 in. is huge in itself, if your goal is physical appeal and health then work on cutting body fat. If your goal is to get as huge as possible just keep eating and lifting and nature will take its course... at the cost of bodyfat.

[Zaven]

how come i never get sore especialy in the arms is this a result of the aas, or does this mean i am not traing hard enough? I am going to start going for maxium wieght and less reps also as nuts said i am going to start doing more pull ups.

I'd bet a nickel your overtraining your arms way too much.

What does your arm routine look like...?? and be truthful...;)

[hangiron]

Most guys overdo their arms to be honest which works against growth in the long run.

I would second that it used to drive me nuts that my arms would not grow, I have experienced sometimes even a little time off and less stress to the arms makes a growth when you fire up again........that sounds insane i know, and everybody is different

[tonytheman]

I'd bet a nickel your overtraining your arms way too much.

What does your arm routine look like...?? and be truthful...;)

i put it in the fourth post.

[Zaven]

i put it in the fourth post.

So you do bi's and tri's on the same day..?? If I read your post correctly your doing 24 sets total, 12 for bi's and 12 for tri's.

Cut what your doing in half and focus on the negative more.

[Bigbench]

So you do bi's and tri's on the same day..?? If I read your post correctly your doing 24 sets total, 12 for bi's and 12 for tri's.

Cut what your doing in half and focus on the negative more.

So true. And use PROPER form to stress the muscle and not the surrounding area

[tonytheman]

thanks fellas i will do that. I been using good fourm i try and never cheat.

[Bigbench]

thanks fellas i will do that. I been using good fourm i try and never cheat.

Cheating is actually not bad, and can be quite beneficial. By using proper form, that doesnt nec mean cheating, it means take the other supporting muscles out of the equation. Stress ONLY the muscle being worked and nothing else

[tonytheman]

how can you cheat and use proper forum? i always asumed the two were hand and hand. for example if i am doing standing straight bar curls and i put a plate on each side for a total of 135 i can only do that if i throw my back in to it but some pepole have told me that can make your arms grow, but if i keep my back straight i cant do them. so would you say do them or no? if so its ok to but my back in to it or would you do it a different way?

[Bigbench]

Well, there are different ways to cheat. Lets take a BB curl. Say you are going heavy and you dont throw the weight. You may THINK your doing it properly, but if your flaring your elbows out and bringing them forward at the top, then your putting min stress on the biceps and a lot on the anterior delt. You want to keep your elbows pinned to the side and do not move them during the rep. Now, to cheat PROPERLY, say you knocked out 5 reps with the weight strictly and cant get any more with proper form. Well, put a LITTLE swing in it while still keeping arms locked and get another rep or two. Or, if you have to swing to get the weight up, tense at the top and slowly let the weight down, making every second count on the negative.
THAT is the difference between right and wrong cheating and when it should be used

[tonytheman]

gotcha, now i see what you are saying i will foucus on keeping my elbows locked i may video tape it to see if i am doing that or not cause to tell you the truth i have read in alot of places to keep my elbows in but i am not sure if i do or dont.

[Bigbench]

Just stand in front of a mirror. If your elbows go wider than your shoulders, thats too much. Also, it should feel as if your elbows are too far back when you hit the top of the movement. If your elbows hit the front of your ribs, then your taking stress off the bis.

[rebornlite]

Another Note:

I find that a 8-10 rep range is very effective while only using short breaks in between sets. I "hold" the squeeze for a slight second on the bicep/tricep contraction. Remember, its not about how much weight you lift but how effectively you lift it.

I use a full range of motion when working these muscles.

Also, rotate drop sets and heavy negatives every so often. Utilize the straight BB instead of the EZ curl bar, you will get a better bicep contraction.
Keep sets to a minimum, after all they are small muscle groups that you are working.