0

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Whats the best hack for my Arms?

Answered on August 19, 2014
Created May 27, 2011 at 12:23 PM

Okay, T-shirt weather is here and my arms still look like pipe cleaners. Whats your best hack for arms?

E1c41fc9d29cec2c3066e000c9562d92

(730)

on March 06, 2012
at 07:35 PM

Did crossfit for 3 months...and, for me, it was mostly a waste of my time. I have horrible shoulder strength, and we hardly did anything to improve them. (There is a lot more going on to the shoulder than push press will ever hit.) Look into balancing your shoulder strength with rear delts. (Bend-over lateral raises are magical. It'll make you stronger and prevent injury.)

66974b2cb291799dcd661b7dec99a9e2

(11121)

on May 31, 2011
at 12:49 AM

Palms facing you affects the biceps more.

84666a86108dee8d11cbbc85b6382083

(2399)

on May 30, 2011
at 02:38 PM

What is the effect difference between chins (palms facing you) and pull ups (palms facing away) ?

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 29, 2011
at 02:58 PM

This by far, and eat a ton.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 29, 2011
at 02:57 PM

"Lift big a$$ weights." And how much weight is OP going to be able to lift while doing curls? I've got nothing against curls but OP needs to move some serious weight, not 20 lb. dumbbells. Dips + chins. If OP can do weighted chins with a serious amount of weight, go ahead and do some curls.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 01:49 AM

Chins and dips amen. Dips will give that chest a good roundness too.

4a585ea8059f71614597a56805cc60c7

(390)

on May 27, 2011
at 07:36 PM

I was just introduced to handstand pushups during today's WOD. Right now, in this moment, there is nothing that burns more. Ask me again on Wednesday. I'll probably have a different answer!

Af9537cfa50562b67979624e9007e12a

(1334)

on May 27, 2011
at 03:07 PM

yep, gotta add weight, I use a tiedown strap and hang plates between my knees.

Fe198e0c02edd407cdf8c83c0fceaea1

(753)

on May 27, 2011
at 02:34 PM

I second the triceps. They are larger than biceps and are what give your arms size when you are not flexing. Dips. Pull ups and pushups are indispensable as well.

07ca188c8dac3a17f629dd87198d2098

(7970)

on May 27, 2011
at 02:18 PM

Add weight for maximum effect, I use a backpack with weight plates in it :)

77877f762c40637911396daa19b53094

(78467)

on May 27, 2011
at 02:18 PM

AGREE TOTALLY with primal movers.

60199d3a580a4e17969059609e48e678

(883)

on May 27, 2011
at 01:20 PM

^ took the words right out of my mouth. Love me some arm work outs! :D

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 27, 2011
at 01:09 PM

Dips for triceps, definitely.

4847bfcc9d2c3579ed2fd10da64ced38

(105)

on May 27, 2011
at 01:02 PM

Weighted chins and dips alternated. 5 sets of 5 reps. Forget those curls and push downs. And Fat Gripz on whatever barbell, dumbell or kettlebell you move.

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5 Answers

3
246ebf68e35743f62e5e187891b9cba0

(21420)

on May 27, 2011
at 12:29 PM

No hack required. Do work Son!

You want to get big muscles, lift big a$$ weights. Pretty simple.

Triceps work (close-gripped bench presses, french presses) add more size to arms than biceps work (curls) by virtue of the triceps being a larger muscle. Plus, in my (and many others experience) triceps can handle much more volume/frequency without fear of injury that biceps can.

60199d3a580a4e17969059609e48e678

(883)

on May 27, 2011
at 01:20 PM

^ took the words right out of my mouth. Love me some arm work outs! :D

Fe198e0c02edd407cdf8c83c0fceaea1

(753)

on May 27, 2011
at 02:34 PM

I second the triceps. They are larger than biceps and are what give your arms size when you are not flexing. Dips. Pull ups and pushups are indispensable as well.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 27, 2011
at 01:09 PM

Dips for triceps, definitely.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 29, 2011
at 02:57 PM

"Lift big a$$ weights." And how much weight is OP going to be able to lift while doing curls? I've got nothing against curls but OP needs to move some serious weight, not 20 lb. dumbbells. Dips + chins. If OP can do weighted chins with a serious amount of weight, go ahead and do some curls.

1
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on May 27, 2011
at 02:10 PM

I'm against any of the traditional gym stuff like curls, pull downs, etc. Pull ups are good, ring dips, muscle ups - both bar and ring. But I made my largest gains rock climbing. I used to climb a lot but got out of it for a couple of years while I focused my energy into crossfit. Now I've dialed back the crossfit (a little) and added two days at the climbing gym and in just 4 months of that I've really filled out above and beyond what I got with crossfit.

I noticed that on typical crossfit work there's a lot that strains your shoulders in a bad way. Kipping pull ups, OHS, etc. But after a day if climbing all of that shoulder pain goes away. Even though climbing uses a lot of shoulders it seems to be in a way that helps them heal rather than beat them up.

E1c41fc9d29cec2c3066e000c9562d92

(730)

on March 06, 2012
at 07:35 PM

Did crossfit for 3 months...and, for me, it was mostly a waste of my time. I have horrible shoulder strength, and we hardly did anything to improve them. (There is a lot more going on to the shoulder than push press will ever hit.) Look into balancing your shoulder strength with rear delts. (Bend-over lateral raises are magical. It'll make you stronger and prevent injury.)

1
66974b2cb291799dcd661b7dec99a9e2

(11121)

on May 27, 2011
at 01:24 PM

2 basic movements: chins (with palms facing you) and dips and consistent effort,

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 29, 2011
at 02:58 PM

This by far, and eat a ton.

07ca188c8dac3a17f629dd87198d2098

(7970)

on May 27, 2011
at 02:18 PM

Add weight for maximum effect, I use a backpack with weight plates in it :)

Af9537cfa50562b67979624e9007e12a

(1334)

on May 27, 2011
at 03:07 PM

yep, gotta add weight, I use a tiedown strap and hang plates between my knees.

84666a86108dee8d11cbbc85b6382083

(2399)

on May 30, 2011
at 02:38 PM

What is the effect difference between chins (palms facing you) and pull ups (palms facing away) ?

66974b2cb291799dcd661b7dec99a9e2

(11121)

on May 31, 2011
at 12:49 AM

Palms facing you affects the biceps more.

0
E1c41fc9d29cec2c3066e000c9562d92

on March 06, 2012
at 07:32 PM

As has been repeated a thousand times above me, weighted chins and dips hands down. However, if you aren't strong enough to complete those movements properly, you could cause yourself some injury in the attempts.

Everyone seems to be forgetting the shoulders as well. Dips may hit the front delts a bit, but they won't hit them as directly as a targeted move. I think weighted chins hit the back delts a bit as well, but again not much.

If your not yet at weighted chins/dips(I have been working out consistently for 6 months and still have trouble with them thanks to bum shoulders I just now figured out how to fix): The EMG activity on a decently done pushup for triceps is actually pretty impressive. I would say if you can't hit 15 reps, solid straight back, arms scraping your sides, then do that for now. 3-4 sets, repeated maybe twice a day. (Aim for somewhere like 40-60 reps in a day, try to reach failure as this is the best indicator of muscle growth we currently have, in my opinion.) Go to your knees if you have to.

For biceps do barbell curls. Find a weight you can do for 6-10 reps, do 4 sets if this is all your going to do. (40-60 contractions, with muscle failure is a pretty decent muscle stimulus. Muscle failure is when you are going to lift the barbell and simply can't lift it anymore. Or you get stuck in a pushup.)

For shoulders, you have a few options, since a handstand pushup can be quite difficult. Build up to doing hand-stand pushups by getting into a pushup position and walk your butt into the air, maintaining a straight back. So your sort of an upside down V, and then widen your feet. Push straight towards your palms out in front of you, and then straight back along that same path. You should feel it in your shoulders and back.

Both the pushups and the reverse V pushup can be made harder by finding something off the ground to put your feet on, increasing the weight your triceps or shoulders have to work respectively.

Learning how do a good military press, side lateral raises, and bend-over lateral raises (or reverse dumbbell flies) will go a long way towards solid shoulder development. (Never neglect the bend-over lateral raises, failing to strength rear delts as many weight lifters do invites a slumped shoulder position and shoulder injury.) I would also recommend lying db external rotations 8-12 rep range. Don't push the weight too much here, but strong rotator cuffs can protect your shoulders.

Finally, once you have some shoulder stability and general strength to approach dips and chins, etc. incorporate negatives. So if you can't do a chin yet, jump above the bar and lower yourself down slowly (about 5 seconds down) Do as many sets of 2 as you can (stopping at 10), until you can do some actual chins. Then mix and match until for muscle fatigue. (Be careful with negatives, they freaking hurt, and can take awhile to heal from. Eccentric movements cause the most muscle tissue damage, but you can lift something like x1.8 more weight.)

Same thing for dips, but negative dips can be difficult to pull off properly without proper stability.

But honestly, if you want bigger arms, you gotta get bigger everything. Chest, back, legs, etc. can't be neglected for an aesthetic body. Let me know if you have any questions.

Check out nerdfitness for this beginner body weight routine and others: http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

0
F040035b2008ec80b205481afbd39ad4

on May 27, 2011
at 01:59 PM

Chins and handstands/hand-walking/HSPUs!

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