a inch on arms

[curtus e flush]

has anybody put a inch on arms in a years time...my arms have been stuck at 18 inches for two years now...just want to know if it can be done:dunno:

[CrankinSteiN]

I just put an inch on mine in a month but thats because I used to be much larger and then was out of the gym for 2 years and just came back a while ago so muscle memory has helped a lot.... In a year you should be able to put on an inch no problem tho... Your probably just at a sticking point and need to make some changes...

Have you changed up your arm routine lately?? Tell us how you train arms and we can probably suggest something different to maybe spark some new growth....

[The_Grinder]

has anybody put a inch on arms in a years time...my arms have been stuck at 18 inches for two years now...just want to know if it can be done:dunno:

I'm sure the jump from 18" to 19" will be a lot harder to acheive than say, 15" to 16". 18" is pretty good naturally...

[curtus e flush]

biceps ,preacher curls 4 sets of 12....alternitive curls 4 of ten

triceps, push downs 4 sets of 12....skull crushers 4 sets of 12 and dips two sets to failure

[BIGFELLA]

i went from hittin arms once a week on a typical split, chest & tri back and bis, to doin them twice a week and noticed a big change. need to shock'm sounds like.

[CrankinSteiN]

biceps ,preacher curls 4 sets of 12....alternitive curls 4 of ten

triceps, push downs 4 sets of 12....skull crushers 4 sets of 12 and dips two sets to failure

How long have you been doing these exercises and rep ranges?? Why don't you try going heavier and doing only 6 - 8 reps and use some barbell curls to start biceps, do 3 exercises for biceps as well....

And for tri's try close grip bench as your first movement, then skulls, and then weighted dips for 3 or 4 sets...

The idea is to change things up and shock the muscle so it has to grow, if you always do the same thing then your muscles have no reason to change and nothing it has to adapt to....

[curtus e flush]

i have to admit i havent changed things up in months....just looking 4 ideas from some of you guys...really wana get that extra inch on the arms this new year

[Bouncer]

everything you have been doing for months.. change it. change the exercises, the reps, the sets, etc..

[ROCKETW19]

Like crank said barbel curls skip the preachers load the weight up and even cheat some at the end to force them up or if you have a partner have him help you

[bigbadexcursion]

I lost over an inch after I got shot...imagine how much that sucks

[curtus e flush]

thanks for some of the ideas guys....just want a fresh approach 4 the new year...and big bad ex. sorry to hear that, im sure its coming back

[Mr I]

take some aas that really help volumize like dbol, eat plenty protien and don't go short on carbs, train to push the blood in there; preachers, lighter but strict barbell, really squeeze the bicept towards the top of the movement and take the pain.

Tricepts - parrelel bar dips followed by EZ bar skull crush followed by overhead cable

train like this on arm day really focusing on the squeeze and form and eat plenty

[Konitz]

This past year my arms went from 16-17 it was the first year I gave my arms their own day so that might be the reason for the growth but, I felt it was that I would start with really heavy skull crushers and get only 6 reps then the same with something like a dumbell preacher curl. then at the end of my arms excercise routine I would go lighter weight and do a very slow and controlled exercise like db tricep extension or or some type of curl for biceps but go really slow and controlled making sure i never let pressure of the muscle and do 15 reps that made my arms so pumped it felt like my skin was gonna rip.

[Bouncer]

take some aas that really help volumize like dbol, eat plenty protien and don't go short on carbs, train to push the blood in there; preachers, lighter but strict barbell, really squeeze the bicept towards the top of the movement and take the pain.

Tricepts - parrelel bar dips followed by EZ bar skull crush followed by overhead cable

train like this on arm day really focusing on the squeeze and form and eat plenty

great advice.

people interested in bodybuilding need to focus a lot more on pulling the blood into the muscle. many times, that does not require heavy weight at all.

[Control]

has anybody put a inch on arms in a years time...my arms have been stuck at 18 inches for two years now...just want to know if it can be done:dunno:

If you want bigger arms you have to get bigger overall. Your body isn't meant to grow out of proportion. Most people have lagging bodyparts and bodyparts that grow easily, that's genetics. You'll drive yourself crazy trying to focus on your lagging bodyparts. Just keep it simple. Eat, train to get stronger on the big compound lifts, and give your muscles a chance to recover. If you want bigger triceps, concentrate on hitting close-grip bench presses and weighted dips hard and heavy. Then give them at least 5 days to fully recover. Don't try to re-invent the weell and spend hours trying out every possible variation of ticeps extensions.

Eat big, lift hard and heavy, and be patient.