My Arms Are Too Small.

[nicmdca]

im 16, and ive been working out about 9 months now, everythings developing nice, except my arms, specifically my biceps. what can i do to get them bigger? everything else is as hard as rock!!!!!
please help

[abarlament]

If you want bigger arms you have to work your triceps. Biceps, IMO, aren't as important if you want a big arm.

[DaLinkWent]

Big arms muscles are suually associated with the triceps. Take a look at the recent training reply started by Jock about the best technique foir working biceps because there is a ton of really useful advice in that thread alone!

Your best bet to increase your arm size is to work at your triceps and biceps and focus on isolation exercises and mx in the combination for a change once in a while.

Don't forget you have to eat in for muscles are going to grow so don't under estimate the importance of a good diet! i.e. LOTS of protein

cheers

[bodyshop20]

It would be a great start if you posted what arm exercises you are doing at the moment, Then we all could give a more accurate opinion

[Merrida]

bump, ditto....what are you doing now?

[Jackal]

Ok, not to be prejudice here but most 16 year olds i know dont even work their biceps properly. If your doing curls make sure you dont move your elbows. I see kids doing this and its like wasting their time because the bottom part of their bicep wont be worked. The top part of your rep isnt as important as the bottom if you really want to hit the bicep hard. Also, the muslce has three parts - the outside middle and inside. Different placement of your hands like wide or narrow grip will work a different side of the bicep. They are hard to grow but keep woking on it.

[Jaster]

Eat Eat Eat (Clean)
Do Bench press, Dead lifts, and Squats.
You will grow.
Turst me Squat!

[TheBigness]

Originally Posted by Jackal

Ok, not to be prejudice here but most 16 year olds i know dont even work their biceps properly. If your doing curls make sure you dont move your elbows. I see kids doing this and its like wasting their time because the bottom part of their bicep wont be worked. The top part of your rep isnt as important as the bottom if you really want to hit the bicep hard. Also, the muslce has three parts - the outside middle and inside. Different placement of your hands like wide or narrow grip will work a different side of the bicep. They are hard to grow but keep woking on it.

actually there are only 2 parts of the biceps the long and short head and you cannot isolate differnr parts of the bicep muscle. both groups work in unison and you can only fill out your arms by adding mass onto the biceps as a whole not just one "part." That said choose 3 or 4 curl exercises go heavy, use good form.

[Seraphic]

The sad truth is all the parts of our body that we want big look small

and all the parts we want smaller look bigger :confused:


That's from constantly scrutinIzing in front of mirrors and judging yourself.


Personally right now for me I rather lift more and to hell with my arm size. Tons of guys with 14 inch arms lift more than me and my 16" guns.

[Un F A T]

no sh--- i always thought the bicep was bigger than the tricep!

[gramalyn]

Originally Posted by Un F A T

no sh--- i always thought the bicep was bigger than the tricep!

Here is a site I found that gives types and examples of exercises for different areas. Go to Bodyworks and click on the part of the body you wish to work.

http://www.netfit.co.uk/menu.htm

And this one is great for anatomy.

http://www.bodybuilding.com/fun/anatomy.htm

But of course keep comming home to DF.

[nicmdca]

Originally Posted by Merrida

bump, ditto....what are you doing now?

well, different cable stuff, pyramid curls, etc. i do some skull crushers too, what do u think?

[cursor]

1/3 biceps, 2/3 triceps (at least that's the ratio that's been tossed around).

[beefcurry1]

lots of preacher curls and i have even started to like machine curl drop sets. i have found those really blast my bis at the end of the workout.

[Dave1423]

nicmdca-
Me and you are in the same boat, im also 16 and trying to increase my arm mass. actually there is a thread in this forum that deals directly with that, here is the URL for that Thread http://discussfitness.com/forums/http://www.discussfitness.com/forums/f2/bigger-arms-9523.html

i suggest that u read everthing (i know its long but still....) I hope this helps.