Hey everybody,
I’m 18, 156lbs, around 9% BF and want to get bigger arms. I have a pretty thick trunk due to sticking to functional training since I began lifting. I deadlift 375 at a body weight of 152. My arms are very small and was wondering what would be the most effective approach to adding muscle mass to them in the shortest amount of time.
Any help with a routine would be appreciated. Thanks a lot.
Here is just one:
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Canadian Cannons!
How tall are you and what do your arms measure currently?
To get big, you have to eat big.Your growth will be in direct proportion to how many reps you do with a Knife & Fork.That advice from John Berardi,check out his MASSIVE EATING articles.How about a little more info on your height, and what your present arm program is,and I’m sure you will get plenty of help here.
“I have a pretty thick trunk”
at 156 lbs you are far from thick. you need to pick a full body program and follow a good diet. dont worry about your arms. worry about your entire body!
Read the FAQ at the main page of this site.
big compound fuctional movements:
supinated grip rows (my favorite for biceps)
CG bench (favorite for triceps)
pick two exercises per bodypart and superset them once a week, or throw in an extra exercise after your big bodypart workouts:
Arm day:
a)CG Bench 6X7
a2)sup grip pullup 5X8
b)California press 7X6
b2)eccentric rev curls 6X7
or
pick an exercise and throw it in after a big workout, like the CG bench on chest/med delt day and rev curls on back, post delt day
Let’s see what his height is before anyone decides this!
To be “thick” at that weight, you’d have to be no taller 4’.