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Anonymous
You generally need to gain a significant amount of muscular bodyweight to increase your arm size.
Aside from your normal routine-
Triceps *Close grip bench press *Dip *Bench press off 3-board or higher *Barbell skullcrusher
Biceps *Chinups *Rows with reverse grips *Barbell and dumbbell curls *Hammer curls
Forearms *Training with thick bar *Wrist curls *Wrist roller *Grippers (Heavy Duty and Captains of Crush being the biggest and best brands)
Arms tend to benefit from higher reps. They absorb a certain amount of pounding from regular presses and rows, so train them by themselves once a week.
Finally, remember your triceps account for two thirds of your upper arm bulk. "Training arms" does not exclusively mean training biceps.
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