YB
BannerBanner

arms - post is not what you think!!

Author
tyrone
New Member
  • Total Posts : 79
  • Reward points: 6791
  • Joined: 2003/04/07 09:18:38
  • Location: cardiff
  • Status: offline
2003/12/05 22:17:23 (permalink)

arms - post is not what you think!!

Hi guys, before I start I have to say that I am not someone who just wants big arms, abs, bu no legs etc!!
I was just wondering how peopl on here, naturals and as users trained their arms and what results they have got.

I am currently using the 5 x 5 routine and finding it great for strength increases and a very rewarding program alround, but I have alway previously done 9 sets for bis and had really vascular, and relatively large arms. I was wondering does anybody have vews on this, as the people I know either do one extreme or the other, they either do 12 sets or none.

Franky or johnny 5, do you believe (and really not a flame bros!) that the minimalistic approach gives bigger arms, but perhaps not as 'hard' looking? As this is what I have noticed in my mates, several have 18 + inches, and one has 19 " on him and hes 5 9" but his arms dont look that good, whereas I have previously been told my arms look bigger at 17" and the same height as him. Basically what im asking (very unelequently!) is whether the minimalistic approach to bi's and tri's gives as much quality to the arm as amore varied approach, or whether it just adds mass for you to chisel down to achieve the lok.

Sorry if the post comes across wrong guys, im just trying to sort my routne for the results i desire.

Thanks for all advise!
#1

5 Replies Related Threads

    Frankie NY
    Olympian Member
    • Total Posts : 494
    • Reward points: 3660
    • Joined: 2003/08/14 16:36:15
    • Location: New York (Queens) USA
    • Status: offline
    RE: arms - post is not what you think!! 2003/12/05 22:28:44 (permalink)
    Tyrone:

    I think you have to separate out the factors you mention - mass, symmetry, vascularity/definition. The "minimalist" approach as you call it - 5x5, heavy compounds, 3 days a week, abbreviated training sessions - is what will generally put on the most pure mass in my experience.

    Now, if you already have a great deal of mass and want to add balance and symmetry to your arms, then you need a different approach that includes additional exercises, typically isolation movements, and slightly higher reps.

    Definition depends on diet and cardio and vascularity is genetic. After you are totally ripped, you are either vascular or you're not. You can't increase vascularity per se, but by being more defined you can look more vascular as the veins come through more. A key point though is the more defined you are, the bigger you will look. An 18" undefined arm will look smaller than an 18" defined arm, but until you have 18" arms, why worry about definition?

    The "minimalist" approach is the most recommended on MT because probably 80% of the posts are about adding more mass.
    #2
    GTM
    Pro-Member
    • Total Posts : 2597
    • Reward points: 9962
    • Joined: 2002/09/01 14:52:33
    • Location: United Kingdom
    • Status: offline
    RE: arms - post is not what you think!! 2003/12/06 10:39:54 (permalink)
    My personal opinion...

    Is that to get the proportions of a bodybuilder.. you need to do some direct arm work.. not a lot, just some.. Powerlifters etc may well have big arms in comparison with the average guy.. but in comparison to a bodybuilder with say the same chest/shoulder size... their arms are generally not as well developed, (of course there are always exceptions).

    At the end of the day it all depends on exactly what kind of physique you'd like to have. Of course overall mass will limit your arm size.. but think that ultimately it is possible to get bigger arms than you would achieve if you only did big compound lifts with no direct arm work. For example.. does anyone here believe that doing deadlifts alone will allow you to acheive the maximum potential size in the legs? I'd be surprised if anyone did.. as despite being worked quite heavily in a dead lift.... your legs are much more directly worked by doing squats. It's the same with doing bench/dips etc for arms.. yes they get a work out.... but for many people it's just not an adequate one to obtain the arm/chest proportions that bodybuilders are looking for.

    GTM
    #3
    tyrone
    New Member
    • Total Posts : 79
    • Reward points: 6791
    • Joined: 2003/04/07 09:18:38
    • Location: cardiff
    • Status: offline
    RE: arms - post is not what you think!! 2003/12/06 16:10:21 (permalink)
    thanks guys, franky your right my post wasnt very clear, but thanks for answering!
    My aims at the moment are mostly to get as much mass and strength increase as possible, but I do want to have defined arms (so that they look as big as possible!).
    So franky would you say that a small amount of bi/tri work would be an acceptable addition to your 5 x 5 routine in order to get the bodybuilder proportioned arms that GTM discusses, or would it constitute overtraining?

    I was considering adding 3 sets x 8 reps straight bar curls
    and 3 sets x 6 hammer/or dumbell curls to pull day.
    And possibly 3 sets close grip bench, and 3 sets scull crushers on push days. What do you guys think?
    #4
    Frankie NY
    Olympian Member
    • Total Posts : 494
    • Reward points: 3660
    • Joined: 2003/08/14 16:36:15
    • Location: New York (Queens) USA
    • Status: offline
    RE: arms - post is not what you think!! 2003/12/06 17:11:47 (permalink)
    quote:
    Originally posted by tyrone

    My aims at the moment are mostly to get as much mass and strength increase as possible, but I do want to have defined arms (so that they look as big as possible!).


    Once again, you can't have both unless you're taking steroids. Chose mass or chose definition because if you go after both at the same time, you won't succeed at either.

    quote:

    So franky would you say that a small amount of bi/tri work would be an acceptable addition to your 5 x 5 routine in order to get the bodybuilder proportioned arms that GTM discusses, or would it constitute overtraining?

    I was considering adding 3 sets x 8 reps straight bar curls
    and 3 sets x 6 hammer/or dumbell curls to pull day.
    And possibly 3 sets close grip bench, and 3 sets scull crushers on push days.


    I think adding one exercise sounds doable, but two would probably be too much. I just can't see after having done two chest exercises and a heavy shoulder press that your triceps will have anything left to be able to do two exercises. The same thing for biceps. Plus, biceps are such a small muscle that one exercise should be plenty. Also, you really want to try to keep your workouts to under 75 minutes, another reason why I wouldn't add more than one exercise.

    Finally, I would take good arm measurements and monitor your progress. If you find that, in % terms, your chest and legs are outgrowing your arms, then you'll know that you have too much volume for your arms.
    #5
    bigmac
    Pro-Member
    • Total Posts : 1189
    • Reward points: 9711
    • Joined: 2001/10/28 17:32:32
    • Location: United Kingdom
    • Status: offline
    RE: arms - post is not what you think!! 2003/12/07 18:05:59 (permalink)
    unfortunately arm development that you crave will often come down to muscle bellies and genetic make up. The pro bodybuilders you see in the magazines forget there routines. they can build 19" peaked arms whether they do 2 or 20 sets. i would always go for mass first and if neccesary carve up what you build during any dieting phase they you care to try.
    you wont get better than basic barbell or dumbell curl mate. im not a major fan of pullups for arm work but if it works for you then so be it
    #6
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5