Below are suggested arm-building routines and techniques sent in by visitors to this site.
[Note: 1 lb (pound) equals 0.4536 kg. 1 inch (") equals 2.54 cm.
There are 12 inches in a foot (')]If you have a workout program you'd like to submit, click here.
You'll find great explanations of most of the exercises mentioned below at:
The Exercise & Muscle Directory
By the way, the impressive "gun" above belongs to Steve (see below).
Click the photo to see an even huuuge-er version.
The material on this site is provided for educational and informational purposes only, and is not intended to be a substitute for a health-care provider's consultation. Please consult your own physician or appropriate health care provider before beginning any training or fitness program.
Submitted by Jago "The Tank"
E-mail Jago with your comments/questions by clicking here. I do these 2 times a week along with my other body routines, e.g. chest, abs etc.
I use 10Kg - 15Kg (22 - 33 lbs) on these exercises and light weights - 5Kg (11 lbs) - on my forearms and triceps. I feel sometimes that I am really struggling to get the final last minute reps, but I just think about my muscle and that it is growing!! A good way to get you in the mood is to listen to some rock music, especially metal. It keeps you going for longer.
This is my Weekly Routine which I have been starting to use for a few weeks now:
Biceps- 4 sets each
--Dumbbell/barbell curls- 12 reps x 4
--Concentration Curls- 12 reps x 4
--Reverse Dumbbell/barbell curls- 12 reps x 4
--Alternative curls- 10 reps x 4
--Isolation Curls (Peak)- 12 reps x 4
Forearms- 3 sets each
--Dumbbell/barbell wrist curls- 10 reps x 3
--Reverse Dumbbell/barbell wrist curls- 10 reps x 3
--Hammer Curls- 12 reps x 3
Triceps- 4 sets each
--Close Grip Bench Press- 15 reps x 4
--Triceps Dips- 15 reps x 4
--Press ups on bench- 30 reps x 4
--Dumbbell Kickbacks- 12 reps x 4
If anyone has any good routines for bigger peaks on biceps then just e-mail me. By the Way Steve has a great set of guns of steel!!! Wow!
Submitted by Imran
E-mail Imran with your comments/questions by clicking here. I've got 17-inch arms (to me they look skinny, but that's the measurement).
Age - just turned 20.
This is the best workout I've found:
Barbell curl - 4 sets of 8-10 reps.
Dips - 1 set warm-up, 10-12 reps, then add weight for 3 sets of 8-10 reps.
Sitting concentration curls - 4 sets of 8-10 reps. Go very slow on the way down.
Triceps push down - 8-10 reps.
Incline bench dumbbell curls - 4 sets of 8-10 reps.
Triceps extension (lying down using Z bar) - 4 sets of 8-10 reps.
Also, at the end of another couple of workouts during the week, do a blaster set. Stick on the max weight and just do 3 quick sets of as many reps as you can.
Submitted by Simpkins (2005 Update)
E-mail Simpkins with your comments/questions by clicking here (forwarded). I am 15 years old my height is 5 feet 3 inches, my arms are 12 inches, flexed. I started weight training in early Febuary of 2004. Workouts:
Biceps: 3-4 sets of 7,6,5,5 reps, 35 lbs, using Hex dumbells
Biceps: 2-3 sets of 12-15 reps, 30 lbs, using Hex dumbells
Triceps: cable bent-over triceps extension: 2-3 sets of 10, 60 lbs
Chest: bench-pressing: 115lbs--6 reps; 105 lbs--10 reps; 95 lbs--10 reps; 100 lbs--8 reps
Shoulders: lateral raises: 2-3 sets of 10, 15 lbs
Traps: shoulder shrugs: 2-3 sets of 6-8 reps 50lb dumbell each hand
Forearms: flexions and hammer curls: 2 sets of 10, 30 lbs, 35 lbs
Abs: just 50 weighted crunches (don't know any other ab workout)
Quads, hams and calfs: standing calfs raises (holding two 30 lb dumbells), lying leg curls 70lbs 10-15 reps, and leg extensions 130 lbs 6-8 reps, Squat--145lbs, 6-8 reps, 2-3 sets.
Submitted by VizepX
E-mail VizepX with your comments/questions by clicking here. Never do the same routine in the program. Change it every week to keep the body guessing and to keep the workouts new. Choose one exercise (below) from each line per body part per week. Average 2 - 3 sets per exercise. Do 2 sets with 6 - 10 reps and 1 set with 15 - 20 reps.
Choose one exercise from each line / Change each week:
Exercise #1: Hammer dumbbell curls ( across the body ) / Incline hammer dumbbell curls
Exercise #2: Dips / Machine Dips
Exercise #3: Dumbbell curls / Barbell curls / Seated dumbbell curls
Exercise #4: Lying dumbell Extensions / Machine extensions / Cable extensions
Exercise #5: Dumbbell Preacher curls / Barbell preacher curls / Cable curls (standing or seated)
Exercise #6: Rope triceps pushdowns / Straight bar triceps pushdowns
Exercise #7: Dumbbell concentration curls / One handed cable curls / Lying bench curls
Exercise #8: One arm seated dumbbell extensions / One arm cable extensions / Tricep kick backs
Advice:
Always use controlled full range of motion on all weight training exercises.
Always control the weight, do not let the weight control you.
Try to get into the muscle you are training and feel the muscle you are working.
Go as heavy as you can without jeopardizing your form.
Nutrition is 60% - 80% of your success.
Do cardio work for good health and to help burn unwanted fat.
Be consistent with eating, sleeping, training, and supplementation.
Be patient, stay focused and positive.
Always train to failure (unless mentioned otherwise).
Use a spotter when training with free weights, especially squats and bench press.
Set goals, be realistic. Once you reach your goals set new ones.
Stay strong and flex hard!!
Submitted by Richard Sturtevant
E-mail Richard with your comments/questions by clicking here.
This arm workout will build more muscle without waiting for six months or years to get the results that you want.
The Biceps Workout
(with EZ curl bar)
One set of 15 reps. I keep doing this until I have done 1 set of 15 for bicep curls, close grips, reverse curls and hammer curls. Start with 20 lbs, then after two weeks, add on more weight. Keep adding on more weight every two weeks until you reach a weight at which you want to maintain the muscle size.
Other Workouts
Shoulders: 1 set of 15 with 20 pounds, front deltoid raise, bent-over lateral raise, dumbell raise and upright row
Thighs/calves: 1 set of 30, BodyBow Red Level
Wrist curls up and down/behind the back wrist curls: 1 set of 15 with 20 pounds
Chest: 1 set of 15 with 20 pounds, dumbell press/dumbell flys
Triceps: 1 set of 15 with 20 pounds, plus tricep kickbacks and tricep bar
Squats: 1 set of 15 with 20 pounds
Stomach Vacuums: 50 times
Situps: 220+220=440 totalRichard's stats:
Height: 6' 2"
Biceps: 14 3/4 inches
Chest: 40 inches
Waist: 32 inches
Weight: 209 lbs
Thighs: 22 3/4 inches
Calves: 17 inches
Submitted by Weapon XL
E-mail Weapon XL with your comments/questions by clicking here. I could stand to lose a few pounds, but when I pull the tape measure real tight, my bicep still comes in at a hair above 18".
I was bigger as a teenager, but I got a job in sales, and didn't work out frequently for about five years.
I took up training again about three months ago, and have dropped 27 pounds. My low-calorie diet is preventing me from putting on any more muscle, but the guns seem to be holding steady.
I'll send an update pic in a few months.
My arms routine:
Biceps
3x10 alternating curls w/50-pound dumbells.
3x12 alternating hammer curls w/50-pound dumbells.Triceps
3x14 single-arm skull crushers w/50-pound dumbells.
Simulated tricep pushdowns on the total gym (that Chuck Norris thing), set to the highest resistance (60% of your body weight, which in my case is about 145 pounds). 3x to failure (usually 20-25 reps).
Submitted by Jim (Gym Guy, 17")
E-mail Jim with your comments/questions by clicking here. I used to try to curl as much weight as I could with fewer reps. That's what was supposed to build size.
It's always been hard for me to gain. If I stop working out, I lose weight, fast.
I watched a guy with the most perfect arms workout a few times. I never told him I was making mental notes until about two months afterward. I started doing what he did, and almost immediately noticed more cut and an increase in size.
He would sit on a seated curl bench, which is just a flat bench bent at a right angle in the center to form a chair. He would use only 20-pound dumbbells. He would do 12 reps with each arm, slowly, pausing at the flex, and return, alternating arms. For the first set, the palm would be facing the mirror, always, without allowing it to turn.
The next set would be hammers. Same number of reps--12. Then he would alternate the straight curl with the hammer and do 4 sets of each. That is 96 reps with each arm. That's a killer with 20 pounds, IF you do it slowly and correctly. He would then curl 60 pounds with a curl bar, 4 sets of 12.
Now, this guy is built and probably weighs 210 pounds. I'm 175 pounds. So, I figure it's harder for me. But, man, his arms look great. I've changed it a little. I still do all those seated ones, but I do three sets of 10 with 60 on the curl bar, standing with my back against a post to make sure I don't start swaying and slinging the bar. Then, I go to a preacher bench, the type with the lever that allows you to add free weights instead of stack weights. I'll start with a 45 and a 25 on the rack, do that for 12 reps, add 25, do that for 10, take off the 25s (psychological--to see more big weights) then add a second 45 and a 25. I'll do that until shutdown. (Side advantage: If you keep your torso straight and flexed so as not to sway, it works your abs).
It's time consuming and it may seem that I may be overtraining, but my arms are looking better and the veins are showing more. I've always wanted those veins on the bicep like Steve (see below) has. Those are the icing on the cake.
Anyway, didn't mean to take up so much of your time. Let me know what you think about the workout. I've read so many articles and done so many routines, my arms should be 65 inches by now, if each one had added the two inches they promised.
Oh, yeah, some of the guys in the gym have been giving me the subtle look lately, and one told me last night I was beefing up. Actually, I've only gained about 2 pounds in the past year. So, I must be changing the "look." I've given up on getting really big, but I think it's more reasonable to think, with my genetics and structure, that I can get that ripped arm look that Steve has. Thanks Steve for corresponding with me. You've helped me a lot as well as some of my gym friends.
Submitted by Clive
E-mail Clive with your comments/questions by clicking here. My workout routines have evolved over four years though experimenting, trial and error and tips off the Internet. I have never gone to a gym, and work out in the comfort of my own home with two dumbbells of differing weights. My routine might sound a little bit unconventional but it has certainly worked for me, putting a little over three inches of muscle in each arm. I've got the bug now and don't want to stop there; I'm constantly striving for bigger and more impressive arms.
Before I map out my bicep routine, don't expect to gain this growth in months--think in years. I am gaining about 3/4 inch a year.
My two dumbbells are at presant set at 10kg and 18kg [22 lbs and 40 lbs]; for the biceps I do curls standing. I start with the lighter weights doing 3 sets of 15 reps on each arm alternating each arm in turn. This starts off very easy, but by the time you get to the last couple of sets it gets hard, so be prepared to push yourself to your limit. I do this routine for 3 weeks, then I surprise my arms and do a workout with the heavier weights. I do 3 sets of 10 on each arm if I'm lucky--again, as keen weight trainers will know, the success to any muscle growth relates to how much effort is put into it. After this one-off workout, I go back to the lighter weights for the next 3 weeks and continue the cycle. I try and work out every other day.
When doing curls, the technique I have developed is to start with the arm completely straight and, when raising the weight, twisting it slightly outwards as you reach the shoulder. This turns the elbow inwards and slightly upwards. In a way, it's like flexing the bicep with the weights in your hand. At the end of this exercise, those biceps should feel as hard as rocks. I think the twisting action helps develope the forearms as well as peaking the bicep.
One last thing: stay lean! I like to keep my weight down. I feel that the muscles look better defined that way and are not lost under fat. Someone might have 20" arms, but if they have a double chin and a flabby 40"+ waist, those arms just won't look like anything special.
Clive's Stats:
17" arms
40" chest
30" waist
14 1/2" neck
5' 10" height
160 pounds
Submitted by Bill
This is a work out for pretty much an arms-only day.
1. Warm up bi's with fairly light dumbbells, alternating curls 40's, 10 to 12 reps.
2. Warm up tri's doing about 30 dips with no extra weight belt tied on.
3. Find a Scott "preacher type" curl machine that you can reach the weight pins quickly and start with the max you can do for 6-8 reps with, then immediately drop the pin down 30 or so lbs., then crank out 6-8 more, or what ever you can. Then without resting, drop another 30 or so and do as many reps as possible and then drop the weight amount again until you are curling 20 to 30 lbs. Concentrate and do as many reps as you can.
A variation on this is 6-8 half reps bottom and top and then 6-8 full reps starting with a lighter weight and going down the scale to almost the bottom again. It's a killer, but the good kind! You'll be humbled, but I guarantee you'll be achingly pumped, and you WILL GROW!
You can do the same thing with you tri's with an overhead or push down type triceps machine. Just remember to keep you elbows in and pretty strict form. Your arms will be fried, but they will grow and become more vascular. Just go to the gym and DO IT!
Submitted by Karl G I just turned 15 years old, and I work out every few days. I have 13" of solid biceps, 43" chest, 32" waist, 15" neck and my fore arm is 11.5". I am 5'10", 163 lbs.
A routine that works really well for me is:
Arm
To warm up I do 1 set of arm curls, 10 lbs, 60-70 reps.
Then, for the workout, I do 3 sets of arm curls at 80 lbs, 20 reps.
For my forearm, I do arm curls, but instead of my palms facing up, they face down. I do this with for 2 sets at 80 lbs, 10 reps.
ChestFor my warm up, I do 40 push-ups.
For the workout, I do 3 sets of bench presses at 103 lbs, 20 reps.
2 sets of butterfly presses, 20 times at 58 lbs.
Submitted by Lefty
E-mail Lefty with your comments/questions by clicking here. Here's a routine based on an article by Mike Matarrazzo no less. I'm using less weight ;-) but it's working. 17"-18" by summer!Triceps
Exercise
SETS/REPSLying cambered-bar triceps extensions
Four/8-10Straight-bar push downs
Three/10-12Rope pushdown
Three/10-12Unilateral cross-body reverse-grip cable extensions
Three/10-12Behind-the-head cable extensions (seated or standing)
Three/to failureBiceps
Exercise
SETS/REPSAlternate dumbbell curls
Four*/8-10Simultaneous dumbbell curls (seated or standing)
Four/10-12Straight-bar cable curls
Four/10-12Unilateral cable concentration curls
Three/to failure* precede working sets with a warm-up set.
Submitted by Steve
E-mail Steve with your comments/questions by clicking here. Right now I am using a mass-builder program that consists of:
The first three I use for 4 weeks.
(Two warm ups)
1. E-Z Bar Curls 4 sets, 80 lb, 8-10 reps
2. Incline Dumbbell Curls 4 sets, 30 to 35 lb, 8 - 10 reps
3. One Arm Preacher Cable Curls (or incline bench) 4 sets, 20 lb, 8 - 10 reps
The next three I use for four weeks.
(Two warm ups)
1. Lying cable curls 4 sets, 50 lb, 8 - 10 reps (Use the lat pully machine or lay
on the floor--these really hurt, pause at the top)
2. Alternating hammer curls 4 sets, 35 lb, 8 - 10 reps (slow)
3. Seated cable curls 4 sets, 35 - 45 lb, 8 - 10 reps (these are the ones where your
elbow rests on the pad)
Steve's stats:Ht - 5'11"
wt - 198 lbs, 8% bodyfat
chest - 48''
bicep - 18''
waist - 32''
forarm - 13 1/2"
thighs - 25 1/2"
calf - 17 1/2"
neck - 17 3/4"
Steve was recently featured in a workout video: Free Weights - Full-Body Midnight Workout
Submitted by Andrew
E-mail Andrew with your comments/questions by clicking here. I live in Sydney, Australia, and would like to hear from mates who appreciate good, hard bicep peaks and the work it takes to get them.
I am in the process of gaining weight for next rugby season (I play rugby union), which starts this March. I am usually cut very well, with splits in the upper heads of the peak. I will send photos once I add the extra muscle size and cut up. I'd like to hear from guys who like to show off their biceps and exchange photos and training tips.
Training tips: Straight-bar curl using the Olympic bar:
4 sets of 8 to 10 reps, good form and intensely
Preacher curl, using ez curl bar or sometimes the preacher curl machine:
4 sets of 8 to 10, hold at top and squeeze the peak
Concentration curl with dumbell:
3 sets of 8 to 10, hold at top and squeeze peak. Also, twist wrist out
at top--isolates the heads better.
Also, flexing and posing for mates helps the shape and cuts.
Andrew's Stats:
5' 10"
205 lbs of solid muscle
48" chest
32" waist
18" arms, measurements taken cold. Pumped, 19.5" of high peak.
Submitted by "KimmeC8"
E-mail KimmeC8 with your comments/questions by clicking here.
One Set Bicep Blaster: OK, guys this set is not for the faint of heart (caution: you may blow a nut). This set is meant to be done with heavy weights. Take a straight bar and load it with five plates on each end--5's, 10's or whatever--so that when it's loaded you can only squeeze out just 10 reps. OK, here we go: Do ten reps, set the bar down immediately, then drop one plate off each end. Hurry--do ten more reps, then drop another plate off each end. Do this until you're at just the bar and do ten more. No stopping allowed in-between. WAIT--you're not done yet. Start adding the plates back on each end, one at a time, continuing with the 10 reps. Remember you haven't stopped yet. When you get all the plates back on--back where you started-- your set is then done. This is all done as one set, and the only set for biceps in this workout. Don't do this every bicep workout, but use it to blast the shit out of 'em once in a while.
For Untamed Biceps: This an exercise I've modified from an old standby favorite: single-arm cable press-downs, commonly done facing the cable machine. Try this on for size (pun intended): Stand sideways, grab the handle and pull it down towards the bottom of the rep. Twist your arm so that, at completion, your palm is facing behind you. Do this for 6 reps; this will pinpoint the outer head of the tricep. Then pull the cable across your chest. Toward the bottom, twist your arm so that, at completion, your palm is facing forward. Do another 6 reps. This hits the inner head of the tricep. Hold the contractions at the bottom for a second on each rep. Do three sets of these babies for a finishing tricep exercise, and you'll thank me.
Good luck and get ripped.
Submitted by "Bicep"
E-mail Bicep with your comments/questions by clicking here. With 50 lb. dumbbells I do 10 reps, then right after the 10th rep I pick up the 20 lb. dumbbells and do 20 reps. I repeat this for 3 to 4 sets. (Bicep's bicep measures 16 inches.)
Submitted by Brian
E-mail Brian with your comments/questions by clicking here. Hey Mike,
I start off my bicep workout with preacher curls. I'll start off with 90 lbs and end with 155 lbs. I'll do 5 sets of 8-12. Then I do concentration curls--4 sets of 8-12. Then I'll do barbell curls, with 135lbs for 3 sets of 8. Finally, I do alternate incline curls for 3 sets of 8-12.
Brian's stats:Biceps: 18"
Chest: 46"
Waist: 29"
Calf: 14.5"
Weight: 180 lbs
Height: 5'8"
Submitted by "Louis"
E-mail Louis with your comments/questions by clicking here.
This workout will definitely build your biceps and triceps, by at least 1/2 inches in 5 weeks. I am a very "hard gainer" as far as the arms go. I was told about this program, and it only takes 5 minutes to perform. So as a non-believer I tried it. It goes as so: 1 chin, close grip, 30 to 60 seconds up and 30 to 60 seconds down. Immediately go and do straight-bar curls, strict, with 50% of your max, to failure. Next (no rest), do a 1 dip, 30 to 60 seconds up and 30 to 60 down. Then do a 50% of max tri extension to failure. Next do another chin, as slow as you can in both directions. That last one--the chin--is the killer. Only do this routine for 1 month or so, and then rest for a cycle--or you will not get the same results.
Another tip . . .
In every book and picture I have seen, the pre 1960s weightlifters all had huge forearms. If you have ever seen the weightlifting bars they used, they were extremely thick bars where you would grip them. So, to get the same results that they did from any exercise with a barbell, I wanted a bigger grip. It is impossible to find a bar like that today, so I took 2 1/2-inch pvc couplers, about 5 inches wide, and cut a 1-inch gap the length of the pvc unit. I was then able to do curls and benching with larger grips by sliding the pvc with the slit onto the bar, then griping the pvc. By doing this, I feel more attention is on my chest and/or biceps when doing the appropriate exercise. Use the couplers for the pvc--they are stronger then the pipe.
Have fun and may you gain and gain again!
Wesley's Arms Workout
E-mail Wesley with your comments/questions by clicking here.
I like to keep it short and sweet. I start with tricep press at 80% of my max weight for 8-10 reps for 3 sets. Straight after, I grab a pair of dumbells and do strict curls for 3 sets of 6 reps. After a short break, I do skullcrushers for 3 sets of 10 reps. To finnish the workout, I use W-bar curls for 3 sets of 8. I do each exercise to complete failure, using 80% of my max weight for each exercise.
Click here for links to great arm-training tips from around the Web.
Click here for a gallery of bicep photos.
****Please sign the GUESTBOOK (no ads, please)****
Last updated on March 5th 2007.
The material on this site is provided for educational and informational purposes only, and is not intended to be a substitute for a health-care provider's consultation. Please consult your own physician or appropriate health care provider before beginning any training or fitness program.
