Working out arm growth?
Okay here it goes..
I used to be fat I weighed 240 and I am 5'8. I lost nearly 100 lbs through diet and exercise and dropped to 147. I since have heavy weight lifted (which I always have even when I was fat) and now weigh 170
Here are my strength stats. I complete everything with good form and personal train on the side
Bench press 245 10 times 275 8times 285 6times
wide grip lat pull down 220 ten times
triceps: are very strong, I do weighted dips with 3 45lbs chained to me
bi ceps: sitting concentration curl(dumbells) 60's ten times, 65s 8 times
my point is I am strong , I am not very concerned about getting stronger as much as I am size. I have a large chest, back and shoulders. but my arms are only 16.75 inches. What exercises can I do to focus on size gains in my arms
Start by shaking up your routine with the Century program. It involves doing one set of 100 reps for each exercise. Sounds easy, especially since you'll be using light weights (use approx. 115 lbs on your bench, based on the stats above) but come rep 71 or 72, your muscles will be SCREAMING!!!
Since you're experienced at lifting, I'd recommend that you do this program for 2 weeks on all muscle groups, not just your arms. You are strong, especially for your size, but this program will show you how you are with endurance. It'll also shake up the muscle memory in your body to allow for new growth.
After 2 weeks of sets of 100, up your weights to medium/heavy and shoot for the 8-12 rep range, with your last set on each exercise being a drop set til failure. And for arms during this period, do
1) 4 sets of E-Z barbell curls
2) 4 sets tricep pushdowns
3 4 sets dumbell concentration curls
4) 5 sets skullcrushers
5) 5 sets of kickbaks
After the 2 weeks of 100's and about 2 weeks of the above, measure your arms and you'll be in for a nice surprise!!! Best of luck.
Galactic Federation Of Light Sheldan Nidle December 16 2009
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