Building arm mass

spartan_317 · 2017-01-03T02:32:01+00:00

To build bigger arms you want to focus primarily on the Tricep. One piece of advice that I can give is to add in a few (2-3) sets of Dips either before or after your training session. Personally I do them after I train upper body and they have helped increase my arm development significantly.

I prefer higher reps (15 -20) , but slower and more controlled. To really hit your triceps ensure that you lockout at the top of each rep (really try to squeeze the muscle as hard as you can for at least a second). However be mindful that even though you lockout your arms, you should feel the tension in the muscle, not your elbow.

Slow and controlled is key. 3-4 seconds down, hold in the bottom for a 1 count, and then 3 seconds up. MAKE SURE YOU SQUEEZE THE MUSCLE AT THE TOP OF THE REP! Control is key throughout the entire movement.

Good luck.

KingRead · 2017-01-03T02:02:22+00:00

What's your diet like?

What's your sleeping pattern like?

Arcturus_ · 2017-01-03T03:33:32+00:00

For one be in a caloric surplus. Get 0.8 g of protein per lean body mass (not total mass). Ensure you get 8 hours of sleep a night. It's essential to grow.

4 sets of 8 on everything you do in arms. You're going to enter hypertrophy training here. If you go into 15 rep range you're getting into muscular endurance, you won't build muscle in endurance. Hit them 2 times a week to start and increase the weights each week by 5 pounds. If you can't increase it's fine, just hit those sets and reps. I do 5 different bicep exercises and 4 tricep exercises for arms. I was never scrawny, but I have impressive arms right now from doing the above.

If it helps I'm in school to become a PT so I know a little bit about this stuff.

desno · 2017-01-03T04:11:26+00:00

Eat more. Also ummm... this is the routine

Monday: full squats, 5 x 5 clean-grip high pulls, 5 x 5 bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps chins, 4 x max incline dumbbell bench presses, 2 x 20.

Wednesday incline bench presses, 5 x 5, plus a back-off set of 8 reps light squats, 5 x 4 good mornings, 4 x 8 straight-arm pullovers, 2 x 20 weighted dips, 4 x 8.

Friday: full squats, 3 x 5, 2 x 3, and a back-off set of 8 flat benches, 4 x 8 shrugs, 5 x 5 straight-arm pullovers, 2 x 20 chins, four sets of as many reps as we could do and then three sets of free-hand dips.

why are you doing incline bench after other exercises? and where are the deadlifts?

Title	Building arm mass
Author	rigbed
Upvotes	1
Comments	20
Date	January 3, 2017 1:49 AM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5lp4sh/building_arm_mass/
Archive Link	https://theredarchive.com/r/askTRP/building-arm-mass.80145 https://theredarchive.com/post/80145

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