I only want big arms. Not literally, I still am working out other muscle groups, but I want the biggest bulkiest arms. How do I get them?

[lizlugo51]

My arms are currently 15.8”. I want to get them as big as possible. I don’t want to hear all the “do compounds” shit. I already do compounds. I want my main focus for my routine to be bigger arms. Big meaty triceps and biceps. Gimme your advice.

Edit: thanks to those who replied answering the question, I’m still reading peoples advice

 

[donnag]

@lizlugo51

• Guys with big biceps.. have big biceps
• Guys with big triceps have... big arms

 

[brad2552]

@donnag but focus on both. focusing and growing just the triceps or just the biceps is not the look a person would want

 

[slingmama]

@donnag I wish more people understood the simple fact that the triceps are a bigger muscle.

 

[tabularasa]

@slingmama Why are my triceps so much weaker than my biceps though?

I can do 40 lb bicep curls but only 30 lb if doing a JM press.

 

[donnag]

@tabularasa In my first years dumbbell pull-overs were a staple in my workouts, for back training. I love that movement.

I guess that helped alot in triceps development has an auxiliary muscle. ¯_(ツ)_/¯.

Nowadays I can french-press / skull-crush 45kg (99,2 lb) for 8-10 resp, roughly the same I can do for a standing bicepcurl. So keep at it

For context I'm 42 yo, training for 20 years +.

 

[tabularasa]

@donnag

Nowadays I can french-press / skull-crush 45kg (99,2 lb) for 8-10 resp, roughly the same I can do for a standing bicepcurl. So keep at it

Wow, you are a beast!

I've only been lifting for 1.5 years so hopefully I can get there at some point.

 

[rose112165]

@donnag 20+ years training and 99lb skull crushers? Two dumbbells, 99lb each, or a bar with 99lb total?

 

[donnag]

@rose112165 99lb total with ezbar

 

[rose112165]

@donnag I'm not shooting you down at all because you are doing something which is absolutely awesome and more than many. But that really isnt much at all, especially after training that long. But it doesn't matter. Keep pushing and doing your thing.

 

[tabularasa]

@rose112165

20+ years training and 99lb skull crushers? Two dumbbells, 99lb each, or a bar with 99lb total?

I'm glad you asked for this clarification...I'm doing 40 lb dumbbell bicep curls & 30 lb dumbbell JM press after about 1.5 years of training.

It was kind of disheartening to think I was looking at 20 years of training to get to 100 lb for those exercises!

 

[rose112165]

@tabularasa Lol. Nah man. You'll get there a lot sooner if you stick to eating, resting and working out right.

 

[jeffwilly001]

@tabularasa Biceps benefit comparatively more from chin-ups and rows.

Triceps don't really get the same comparative attention from bench and overhead press, especially the long head.

Focus on programming that prioritizes volume with triceps exercises such as overhead extensions, dips, and pushdowns.

 

[jcreigns]

@tabularasa Levrages or practice.

 

[slingmama]

@tabularasa I'm the opposite because for years I relegated pulling movements to an afterthought. I'd do rows and pulldowns and whatnot but they weren't a focus. I was such a heavy presser that my triceps blew up. Arms still looked big though because I had big triceps. I'm not as stupid regarding pulling movements nowadays but my biceps are still lacking in comparison to my triceps.

 

[rose112165]

@tabularasa Not using the right movements? Not doing them right? Not enough volume? Not enough intensity? Not enough frequency? Maybe a weak part of your body? Who knows

 

[sysis]

@donnag It's all in the triceps. I have big arms but I want a big chest.

 

[dawn16]

@sysis Feels.

 

[thepinkpreacher]

@lizlugo51 Eat in a caloric surplus, and have a bicep and tricep day. Apply progressive overload concepts.

 

[richardcrowson1]

@thepinkpreacher do you mean one arm day? or do you mean a bicep day and a tricep day?