I work out 3-4 times a week with 2 weight lifting days with 20 minutes of cardio and 2 cardio only days with at least 45 minutes of cardio those days. I have been doing this on and off for the past 2 years. I want to make my arms bigger to match my chest and shoulders. what kind of exercises can i do to isolate my arms? I have dumbells and cable weights available to use. I do push ups,lateral pull downs,butterflies,dips and dumbell bench presses now. what can I add to make my arms bigger? and how many reps/sets should I do? I am 35 years old if that makes a difference in what exercisies to do. thanks for any advice!!

 

Make your arms bigger?........Out of the list of exercises, I didn't see any curls mentioned.....Bench pressing, dips, push-ups, etc. will work your triceps (as well as chest, shoulders, etc.), but need to add curling exercises too. With your dumbells do standing curls, one dumbell in each hand and alternate curling...ONLY MOVING the forearms and leaving the elbows stationary. Also try bench curls sitting on bench (or regular chair) placing back of elbow on inner thigh and doing curls one arm at a time.......That really isolates the biceps.....Thought of a curling bar?.......With plate weights?......And alternate your dumbell curls with standard curls (where bottom of clenched hand is coming straight up) with hammer curls (with thumb and forefinger coming straight up)......works peak bicep (height)........Don't neglect wrists and forearms also (get grips and work couple of times a week....many reps per hand)....

General rule of thumb for weightlifting is 2 days of arms and back (weekly)...2 days of chest and triceps...and 2 days of lower body....with 3 to 4 days of cardio during the week.......Regarding sets and reps.....For endurance (and strength).....more reps with lighter weights.....For size and increase (and strength).....fewer reps with heavier weights.......Alternate...

On arm and back days....Probably 3 to 5 sets of each exercise (dumbell curls, hammer curls, lat pull downs, barbell curls) at roughly 10 to 15 reps per......

Good Luck

 

To get larger arms... the tricep is the key muscle. Biceps, while important, are much smaller than the tricep. To get a bigger looking arms, try doing close grip bench (With a straight bar and plates) weighted dips, and cable pushdowns... And for bi workouts... I do straight bar curls (same one used for bench and close grip bench), wall curls with the easy curl bar (could use dumbells too I suppose) -- you lean up against the wall and use it to keep your elbows stationary, and finally I do seated hammer curls with dumbells. Also, in order to gain 1" of circumference on your arms, you need to gain about 10 lbs of muscle (general rule). I've noticed that close grip bench and the straight bar bi curl give the most significant results. As with any other muscle group, a proper diet is necessary (ie - taking in enough calories... healthy ones)

Hope this helps,
Tom

 

U R correct, Cuda....I just concentrated on the biceps (triceps are 2/3 of arm (upper) muscles) because he didn't seem to have any bicep exercises listed at all......Or forearm.......

 

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good luck.