Thread 76448942

How do I get huge arms? The rest of my lift's are progressing nicely but my arms never seem to grow very much. 235 lb bench for 5 for reference so I'm not just starting either

nothing says huge arms like a weak bench

>235 lb bench for 5
LOOOOOOOOOOL

>>76448942 (OP)
>>76444460 Just get a 600 lb deadlift and 600 lb squat.

DO NOT do weighted chinup. DO NOT progress on strict curl. DO NOT progress on wrist curls. DO NOT do tricep extensions with the whole stack.

>>76449024
>tricep extensions with the whole stack
It's not like he can with dat bench kek

>>76448965
>>76448993
>>76449031

>>76448993
idk what any of those words mean

>>76449071
Don't listen to the naysayers anon ur Bench is elite and anyone hating is a dyel trying to make themselves feel better

>>76449147
>sub 3pl
>elite

>>76448942 (OP)
>235 lb bench for 5 for reference
Height and weight?
>>76449147
That's an elite bench press at 130lbs. It's not even advanced at 180.

>>76448942 (OP)
For forearms I've found they respond to volume the same as calves. Which would make sense. The rowing machine always inflates mine. Also bumping out of interest as my arms are lagging compared to my legs currently.

>>76448942 (OP)
Incorporate more arm days. Even on chest or back days always do a few sets of arms

>>76448942 (OP)
Get fat if natty. If lean just be satisfied with the illusion of bigger arms and small measurements. If not roided like pic related

>>76448942 (OP)
Volume & frequency is generally the other answer to the majority of gains related questions on /fit/ (the first answer usually being you're eating too much/not enough). Hit arms three times a week (both bi and tri), with more volume than lmao sets of five.
Some lifts may be better than others but it's far better for you to do a lot more volume and frequency doing unoptimal lifts than being an absolute autist and spending all your time trying to find the perfect lift.

>>76448942 (OP)
Ask chatgpt, they give good programs

>>76448942 (OP)
Have a dedicated arms day at least once a week. They are like calves and conditioned to withstand daily use, so hit them hard, hit them with volume.

>>76448965
>>76448993
>>76449031
P O S T
B O D Y

>>76448942 (OP)
>How do I get huge arms?

bicep curls
hammer curls
dips

>>76450513
(tricep dips)

>>76450515
Even chest dips work. You can't extend the arms without using the triceps.

>>76448942 (OP)
Spam bicep curls and tricep exercises and eat protein

>>76450513
Seconding hammer curls. Been doing them for a few months and my arms are definitely getting bigger. Caveat is that my bicep area isn't getting that peak but it is getting bigger and wider.

Barbell curl
Incline bench dumbell curl
Concentration curl
Reverse barbell curl
Skull crushers
Weighted dips

Focus on progressing weight in the 5-8 rep range. Train each muscle 2-3 times a week. Integrate forced reps if possible.

>>76448965
This, I can barely bench 2 plates and have 16 inch arms at 12% bodyfat.

My chest is dogshit too but I look way more jacked than I am in clothes solely off big arms/forearms.

>>76451933
I just do seated hammer curls, preacher curls and reverse cable curls with relaxed wrists for forearms.

>>76448942 (OP)
Barbell Curls with a wider grip for short head. Then do EZbar curl with a narrower grip for long head.
Lying Extension (not skull crushers) or French Press for long head. Replace Incline Press with CG BP for long head. Yes. CG BP is also a replacement for Incline Press as well as being a triceps exercise. More shoulder flexion = more upper pec.
6-8 reps and focus on getting stronger in the lifts. Decrease weight and slow down the reps if you think you're swinging.

Arms are also easy to overtrain since they get a lot of volume from chest/back work. If you're doing say 10 sets in a week for chest with compounds, only do about 4-5 sets for triceps in that same week. Doing 10 more sets for triceps would lead to 20 sets with compound accounted for which may lead to overtraining.

Reducing the amount of chest/back/shoulder compounds you do will help. Specialization is also known to work.