6 Simple Exercises to Get Bigger Arms In No Time

[kgj]

Almost every guy wants to look strong and athletic. And if we’re not self-conscious about our abs (or lack thereof!), then it’s our puny little arms that have us looking in the mirror and sighing with disappointment. Wanna beef up them fast? Then you should know how to train correctly.



If you want really big bulky biceps, you’ll need to use the progressive overload method. It basically means adding more weight and intensity to your exercises with each set you do. But keep in mind that your arms aren’t just about the biceps. In fact, your biceps only make up 1/3 of your upper arms – the rest is all tricep! So, the rule of thumb is, if you want really big arms, you need to work on your triceps too.


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[Michael]

Do You have big arms?

[Bob50]

It looks, he does not. 😉

[Michael]

If He shows guns like You and Bruce then I believe him. But we know what he's doing 

[moxohol]

Build Size & Strength With Isometric Co-Contractions: 4% Increase in Arm Circumference and ~20% More Strength With Less Than 10 Minutes of "Flexing" Per Week
suppversity.blogspot.com/2013/12/build-size-strength-with-isometric-co.html?m=1

[Michael]

Sept 2, 2020 4:46:49 GMT moxohol said:

Build Size & Strength With Isometric Co-Contractions: 4% Increase in Arm Circumference and ~20% More Strength With Less Than 10 Minutes of "Flexing" Per Week
suppversity.blogspot.com/2013/12/build-size-strength-with-isometric-co.html?m=1

Curious Moxohol, have You gained any size doing any kind of isometrics? Or did You just regain muscle that You lost? I've tried all kinds of isometrics and always lost weight and overall size. I also lost strength for lifting external objects. I have experimented exstensively with isometrics. I will never do just isometrics again. Science will never over ride my own experience. I was a fool in the past. I believe in using what gets me the results I'm looking for. I like using various tools to get the job done.

[moxohol]

Sept 3, 2020 22:56:54 GMT Michael said:

Sept 2, 2020 4:46:49 GMT moxohol said:

Build Size & Strength With Isometric Co-Contractions: 4% Increase in Arm Circumference and ~20% More Strength With Less Than 10 Minutes of "Flexing" Per Week
suppversity.blogspot.com/2013/12/build-size-strength-with-isometric-co.html?m=1

Curious Moxohol, have You gained any size doing any kind of isometrics? Or did You just regain muscle that You lost? I've tried all kinds of isometrics and always lost weight and overall size. I also lost strength for lifting external objects. I have experimented exstensively with isometrics. I will never do just isometrics again. Science will never over ride my own experience. I was a fool in the past. I believe in using what gets me the results I'm looking for. I like using various tools to get the job done.

The short answer: no. The editorial caveat: isometrics are intended as adjunctive training & proved useful in my case. My training limits were & still are a cracked vertebrae. Torso related movements are a no-no but not so much now. The secret is in how they are used & what type.
I like using different tools too. Flexing got me ripped. Isometronics (Bill Starr style) got me athletic. OC isometrics got me cock strong with sinew strength but not much in size. When static holds in the stretched ROM (long muscle length) are combined with dynamic movement then it's a completely different kettle of fish that doesn't compare with mere weight training alone. When I did my Tri-isometrics routine I did get buff but in a FLAT way because there's 2 kinds of hypertrophy: Myofibrillar & Sarcoplasmic. Isometrics disinhibit the Gorgi Tendon Organ (GTO) at the origin & insertion points of muscle. Dynamic work directly affects contractile proteins. NASA study confirms this. That's why isometrics suck for hypertrophy as a rule but great at building strength. The GTO is put there so u don't rip yourself apart & it's set at a conservative threshold. Hope, my answer was helpful & honest.

[Michael]

Sept 4, 2020 1:02:48 GMT moxohol said:

Sept 3, 2020 22:56:54 GMT Michael said:

Curious Moxohol, have You gained any size doing any kind of isometrics? Or did You just regain muscle that You lost? I've tried all kinds of isometrics and always lost weight and overall size. I also lost strength for lifting external objects. I have experimented exstensively with isometrics. I will never do just isometrics again. Science will never over ride my own experience. I was a fool in the past. I believe in using what gets me the results I'm looking for. I like using various tools to get the job done.

The short answer: no. The editorial caveat: isometrics are intended as adjunctive training & proved useful in my case. My training limits were & still are a cracked vertebrae. Torso related movements are a no-no but not so much now. The secret is in how they are used & what type.
I like using different tools too. Flexing got me ripped. Isometronics (Bill Starr style) got me athletic. OC isometrics got me cock strong with sinew strength but not much in size. When static holds in the stretched ROM (long muscle length) are combined with dynamic movement then it's a completely different kettle of fish that doesn't compare with mere weight training alone. When I did my Tri-isometrics routine I did get buff but in a FLAT way because there's 2 kinds of hypertrophy: Myofibrillar & Sarcoplasmic. Isometrics disinhibit the Gorgi Tendon Organ (GTO) at the origin & insertion points of muscle. Dynamic work directly affects contractile proteins. NASA study confirms this. That's why isometrics suck for hypertrophy as a rule but great at building strength. The GTO is put there so u don't rip yourself apart & it's set at a conservative threshold. Hope, my answer was helpful & honest.

As You know, science is not my strong point or something I depend on. Mostly because I'm more of a physical person that depends on my own experience. I do admit also that I don't always understand everything that You and others write. I do find some of it interesting and some of it boring. If it's drudgery or boring to me I can't get into it. You wrote this on another thread," The most effective exercise is the one you'll do frequently." This is an excellent statement. If it's not enjoyable You won't do it frequently.

So I do have to say Your answer was helpful, honest, and very well written, Thanks. Actually learned something from Your post. I'm glad this stuff has helped Your injuries first and foremost. I was diagonesed with 5 herniated disc and a fractured vertabrae in my lower back in 2007. This was mostly from lifting really heavy logs that I probably shouldn't have been lifting. I've had plenty of other injuries also. But because of the journey I have taken I have no pain at all. I like weights, kettlebells, Bruce's bands, bodyweight exercise, etc... I do what I like now and feel great. 

[moxohol]

Sept 3, 2020 22:56:54 GMT Michael said:

Sept 2, 2020 4:46:49 GMT moxohol said:

Build Size & Strength With Isometric Co-Contractions: 4% Increase in Arm Circumference and ~20% More Strength With Less Than 10 Minutes of "Flexing" Per Week
suppversity.blogspot.com/2013/12/build-size-strength-with-isometric-co.html?m=1

Curious Moxohol, have You gained any size doing any kind of isometrics? Or did You just regain muscle that You lost? I've tried all kinds of isometrics and always lost weight and overall size. I also lost strength for lifting external objects. I have experimented exstensively with isometrics. I will never do just isometrics again. Science will never over ride my own experience. I was a fool in the past. I believe in using what gets me the results I'm looking for. I like using various tools to get the job done.

I'd also like to add I found that Dynamic Tension or sachin kata is an effective way to prehab/rehab tendon & muscle injuries. Doesn't build muscle worth crap but is tiring. Tensing up during movement really does work wonders. Good warm up too prior to lifting.