What is your best exercises to build arm mass

[bigbilly365 Member Find all posts View Profile Close bigbilly365]

looking to see wat everyones favorite exercises are to build more mass to their arms

[mbig245 Senior Member Find all posts View Profile Close mbig245]

I train hard and heavy... Not so much the exercises/ but the weight... I'll do some warm ups then do a 8,8,6 and sometimes a set of 4....

[pulpak69 Member Find all posts View Profile Close pulpak69]

christian thibaudeau arms workout from t-nation.com. its awsome!!! look it up its a crazy workout. and you do bis and tris same day!!!

[sixteentons Senior Member Find all posts View Profile Close sixteentons]

6 months ago I started supersetting bi's and tri's one day a week and while it may not work for everyone I got some good results. My routine went somethin like this:
3 sets 8 to 12 reps each of incline dumbell curls immediately followed by overhead dumbell tricep extension.
3 sets 8 to 12 reps each of close grip bench press followed by seated dumbell hammer curls.
3 sets 8 to 12 reps each of tricep rope pressdowns followed by easybar cable curls.
no rest going from tri's to bi's and limited rest between sets. You get a ridiculous pump!
I walk outa the gym feelin like I got MBIG245 size guns. Even though they're closer to Justin Beiber size guns!

[iamready Senior Member Find all posts View Profile Close iamready]

it may be grounds for at least temporary banning for the mention of Justin Beiber... jus sayin

[mbig245 Senior Member Find all posts View Profile Close mbig245]

6 months ago I started supersetting bi's and tri's one day a week and while it may not work for everyone I got some good results. My routine went somethin like this:
3 sets 8 to 12 reps each of incline dumbell curls immediately followed by overhead dumbell tricep extension.
3 sets 8 to 12 reps each of close grip bench press followed by seated dumbell hammer curls.
3 sets 8 to 12 reps each of tricep rope pressdowns followed by easybar cable curls.
no rest going from tri's to bi's and limited rest between sets. You get a ridiculous pump!
I walk outa the gym feelin like I got MBIG245 size guns. Even though they're closer to Justin Beiber size guns!

Thanks buddy !!!! Hard work cuzzz !!!!!

[jimmy93 Senior Member Find all posts View Profile Close jimmy93]

i second the banning of mentioning of Justin Beiber...... haha

[Ironsoman Member Find all posts View Profile Close Ironsoman]

Curlz for the girlz

[sixteentons Senior Member Find all posts View Profile Close sixteentons]

You guys are right, I'll keep my Beiber fever off the board. LOLOL

[Cage fighter Senior Member Find all posts View Profile Close Cage fighter]

This is my 4 sets of 21s 4 sets of db curls and 4sets of rev curls it give me a good pump but I'm not sore the next day am I doing something wrong?

[SAFELIFE1 Banned Find all posts View Profile Close SAFELIFE1]

The Key to any good muscle builder is less rest time and more pain time. I will . Put a workout together that may help some.

looking to see wat everyones favorite exercises are to build more mass to their arms

[Velocifero Junior Member Find all posts View Profile Close Velocifero]

I found success with German Volume Training. Which is 10 X 10. It worked wonders for my arms, but for some reason my legs respond better to heavy squats more so than volume training.

[limo Banned Find all posts View Profile Close limo]

This is my 4 sets of 21s 4 sets of db curls and 4sets of rev curls it give me a good pump but I'm not sore the next day am I doing something wrong?

no it sounds like you jacked lol lol lol

[ODB Senior Member Find all posts View Profile Close ODB]

looking to see wat everyones favorite exercises are to build more mass to their arms

Triceps are aprx 60% of Arm size, so for mass/bulk I like max weight close grip bench and max weight Tri push downs for the other 40%, bicep I use straight bar curls and dumbell curls (max weight) must use perfect form.

[atavist Senior Member Find all posts View Profile Close atavist]

I always close out an arm work out with a "suicide" (not sure if anyone else calls them that) set....
max set with your regular weight, drop 5 lbs max set, drop 5 lbs max set, drop 5lb ... and on and on till you get down to 5lbs.... you look pretty silly turning purple curling 5lbs but it's a hell of a smoke out...