Exercises to Increase Arm Muscle

[asianbboy]

Guys, I don't know why but my arms are really skinny. My friends who don't workout have thicker arms than me. They are just very thin in width compared to normal people. Are there any exercises to build up these muscles? Will handstands work?

[Rik de Kort]

This has been emphasized over and over again:

Train movements, not muscles

Get you nutrition in check and do GST. Results will come.

[FREDERIC DUPONT]

Open the fridge door pull & push on a GtG protocol for 6 months :D

[Luke Leaman]

If you are wanting to add quick size to your arms, work them directly. If you are already doing Gymnastic Bodies workouts, keep the volume low and frequent so that it doesn't interfere with your GB work. In other words, you could do the following three times a week.

A1. Preacher Curl 2*5-7

A2. Close Grip Decline Bench 2*5-7

B1. Incline DB Curl 2*7-9

B2. Overhead EZ Bar Triceps Extension 2*7-9

This would allow growth without much soreness, and the rep ranges are good for strength, as well. 3 weeks on, 1 week off, then change the exercises. Make sure you are eating to grow.

[asianbboy]

This has been emphasized over and over again:

Train movements, not muscles

Get you nutrition in check and do GST. Results will come.

You mean the pressing and pulling exercises in coaches' book? Also, is four sets two times a week enough? &Luke, thanks but no gym for me

[Paradox]

This has been emphasized over and over again:

Train movements, not muscles

Get you nutrition in check and do GST. Results will come.

You mean the pressing and pulling exercises in coaches' book? Also, is four sets two times a week enough? &Luke, thanks but no gym for me

Yes, it includes the exercises shown in Coach Sommer's book. You don't need specialized arm training to get bigger arms. The arms get enough work in GST.

Is four sets two times a week enough for GST? No. Just follow the WOD's and do a SSC for your basic FSP's or pre-FSP's. The muscle will come along. Unless you are part of the I-want-it-now crowd, I'm sure a few years on Coach's program will get you the body you desire.

[Paradox]

Train movements, not muscles

I suspect you are getting quite tired of repeating this over and over and over again

[nf46]

Guys, I don't know why but my arms are really skinny. My friends who don't workout have thicker arms than me. They are just very thin in width compared to normal people. Are there any exercises to build up these muscles? Will handstands work?

As LukeLeaman said, if you want big arms quickly, then some targeted work is probably appropriate. If you can't or won't use weights for this sort of work, then you might be able to get by using Joshua Naterman's ring curls (they're on his Youtube channel) and the other gymnastic work, but if you do this results may be slower as it is harder to scale bodyweight movements than those with weights.

As others have said, the gymnastics type compound movement work can be used for hypertrophy work, but if you want to address a specific area, then isolation work is more targeted. Remember that weights and bodyweight are just tools to achieve your goals, and that GST is not always the fastest route (although for most people's goals it often is ), so bias is not always helpful (if this is why you won't be using weights).

If you can't use the gym due to money troubles, then you may always be able to improvise some very cheap weights from sturdy plastic bottles and sand or concrete, or whatever.

Also, if you just want to pack on some general muscle, then weighted pullups and weighted dips have been good for lots of people.

Finally, as others have hinted at, eat often, eat well- especially make sure to eat right around your workout, check the perfect pre-, mid-, and post-workout nutrition sticky.

Hope this helps

EDIT: Also, I think that forum member Mikael (he might have changed his name now) had success in this using a Charles Poliquin arm hypertrophy protocol along with the WODs. I can't remember the name of the thread but it was worth a read. The protocol used weights as well, but it may be useful for the loading parameters.

[Rik de Kort]

The problem with OP probably is not that he has small arms. It's probably that he's small all-over. This is the case 90% of the time someone says "I want bigger arms".

Train movements, not muscles

I suspect you are getting quite tired of repeating this over and over and over again

I do, Patrick, I do. But someone needs to keep repeating it.

[mattdaly]

chin ups, pull ups and dips, even when I was doing free weights training i did these instead of curls. I have not curled weights for 3 years. ABout a yr ago for a laugh i put 55kg on ezy curl bar and curled it 3 times, when i was reg at curling my most was 40 once.

[Quick Start Test Smith]

The problem with OP probably is not that he has small arms. It's probably that he's small all-over. This is the case 90% of the time someone says "I want bigger arms".

Train movements, not muscles

I suspect you are getting quite tired of repeating this over and over and over again

I do, Patrick, I do. But someone needs to keep repeating it.

LOL... not this again.

- Paradox

[asianbboy]

This has been emphasized over and over again:

Train movements, not muscles

Get you nutrition in check and do GST. Results will come.

You mean the pressing and pulling exercises in coaches' book? Also, is four sets two times a week enough? &Luke, thanks but no gym for me

Yes, it includes the exercises shown in Coach Sommer's book. You don't need specialized arm training to get bigger arms. The arms get enough work in GST.

Is four sets two times a week enough for GST? No. Just follow the WOD's and do a SSC for your basic FSP's or pre-FSP's. The muscle will come along. Unless you are part of the I-want-it-now crowd, I'm sure a few years on Coach's program will get you the body you desire.

First, thank you all for your replies. It's very helpful for me. @paradox, I don't want max gain for min effort if that's what you're asking. I'm trying to lead a more active lifestyle overall next year. I can dedicate probably two hours daily to exercise (but I'm also a breakdancer so I'll probably spend half the time doing that). I've read that's not the way to train but I'm wondering if there are ways to get faster results. Also for the WODs, are they all in the book? I haven't heard of "cast wall walks" but maybe i missed a section.

@nf46, I've got two 20 lb dumb bells. I think i can add weights up to 40 total for each. For stuff like preacher curls, I don't have the equipment though.

[lajoie50]

The Human body, without the aid of steroids, responds better to compound movements as opposed to single joint movements.

Higher reps will cause hypertrophy that you are looking for so you are better off supplementing your workouts with close grip chin ups and ring dips, as opposed to EZ bar curls and tricep extensions.

2-3 sets, 10-15 reps, twice a week. If that gets easy begin to add weight but keep your reps in that range.

That being said, you are better off training for function and letting the biceps take care of themselves. One can look strong without being strong, however, when you get strong you will always look the part.