Need to beef up my arms

[RetroTed]

They used to be a lot biiger but since joining the pen pushing brigade they have now turned into puny twiggs.

So what's the best way to bulk them up again including foods as I am starting the gym in January.

[CHIEF]

People just concentrate on biceps, but really they should do the triceps as this makes up 2/3 of the arms size.

Ok i'll try and keep it simple.

Train once a week - no more

Triceps:

Close grip bench press - 4 sets 2 warm up and 2 to failure

Pushdowns - 2 to failure

Seated pushdowns or overhead rope pulldowns - 2 to failure

Biceps:

Biceps curls - 4 sets 2 warm up and 2 to failure

Hammer curls - 2 to failure

Preacher curls - 2 to failure

maybe every other week do 21's that really fry those guns.

Up your clean protein intake.

Simple.

[hungry_hog]

Dips are also excellent for triceps - concentrate on doing slowly with good form

[ben_h100]

Dips and press ups. Try and do a few sets of press ups every night, increase every week. You will notice the difference.

[ShadownINja]

Hanging 20 ft off the ground from my fingertips in fear for 2 hours a week made my forearms as big as my biceps. Couldn't hold a toothbrush the next day, mind.

Edited by ShadownINja on Sunday 6th December 23:46

[MacGee]

ofF the side of a two story building....mental!

[Lost_BMW]

ben_h100 said:

Dips and press ups. Try and do a few sets of press ups every night, increase every week. You will notice the difference.

Echo the dips - brilliant exercise - plus close grip push ups with hands further back under the body than the norm, especially declines, for me, with feet up on the bench.

The exercises that made my triceps strongest & biggest when I started where lying triceps curls, but they ruined my elbow, and heavy low(ish) rep close grip bench presses along with the other two, but not all 4 in one workout!

Pushdowns made the longer head stand out but didn't add as much size I don't think, though doing them with a closer grip, elbows out and leaning over them rather than the more usual arms parallel, body upright 'stricter' form did act as a good substitute for the heavier stuff; feels more like dips than the stricter version and seems to hit more of the meat of all 3 heads, particularly the part right under the 'bottom' of the arm - the "bingo wings" bit! - rather than just (or mainly) the longer head.

Also echo the comments about not doing too many sets to failure (or near failure?) especially as you get back into it.