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Hey i was just wondering if you everyone could tell me what size their arms are and what exercises they do for their arms and how much of each exercise. I know that the biceps and triceps are small muscles and you should be extra careful because you are working them with other compound movements also, so you want to avoid overtraining. Just to let you know, my arms are 12 inches and i do 3 sets and 7 reps each of bicep curls, and 3 sets of 7 reps each of skullcrushers/tricep kickbacks(I alternate on different days). Is this too much? The weight is just enough so that the last 2 reps on the last set are pretty hard.
15" inches flexed here. When I want them to grow bigger, I do lots of reps on lower weights to stimulate greater hypertrophy. When I'm training for strength, I do the opposite (that's what I've been doing lately).
High-weight, low-rep = Big strength gains, normal size gains
Low-weight, high-reps = Big size gains, normal strength gains
Really? That's definately the first i've heard of that, i'd always been told it was the complete opposite...many reps on low weight for strength as it makes the muscles really tight and responsive without tearing them at all, a few reps on high weight or to failure for size as it tears little bits of muscle that way so when they're repaitred they grow back bigger...
Oh and a little over 13.5" here in response to the original question.
arm size (subjective size anyway) also depends on the length of your arms. if you have crazy long arms like me they'll never look big unless they're like 25"
if you have crazy long arms, you have crazy long height, correct? So if you're already tall, you're going to have bigger arms than most shorter people, even if you dont work out =D
i think it would help to post your age, weight and height. I just turned 21, I'm 205 (but because I've been cutting, I think I'm down to 201), and 5'10-11''
KEEP WORKING ON THOSE ARMS GUYS! LADIES LOVE THE ARMS!
Nope, its right-heavy weight (85-100% 1RM), low reps=strength
You can use a lighter weight, high(er) reps, and short rest times for endurance-strength but for good absolute strength, the first way is the key.
if you want big arms, you want big triceps. they are about 2/3 of your upper arm. i just forget about pushdowns and kickbacks, compound movements like dips and close grip bench work better.
how much is flexing supposed to add to your arm size? i just measured unflexed, and i'm 15.8''
So i'm guessing somehow, even though i've been cutting, my arms have grown OR my biceps are really small (my friend did notice my "assymetry" since my triceps are much bigger than my biceps).
HOWEVER, if flexing doesnt add that much, that settles that.
unless you measured your arms under a the same circumstances, then some variation can be expected. if you want to test for change, measure when you wake up one day, then measure again upon waking at some later day. dont even bother with small increases (on any measurement for that matter). your arm circumference, weight, and even your height (you'll go to bed about 2/3 inch shorter than when you woke, and you will wake about 2/3 inch taller than when you went to bed) change during the day.
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