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garethb123 10-18-2010 11:42 AM

Building up arms for a beginner!

I'm 22 years old (23 in December), male, my height is 5ft 7in and I weigh exactly 10 stone. My bicep measurement (when tensed) is 12.5in on my left arm, and 12in on my right arm.

Judging by my height and weight, is that a reasonable size for biceps?

What would be the best exercises to do to build my biceps, triceps and forearms?

I've got dumbbells ranging from 1 - 4.5kg in size, and I occasionally do various curls using them. How many should I do and how often should I do them?

I consider myself to be in good health and am fairly strong. I also do a moderate amount of cycling (normally about 8 miles per day, 5 times a week) and I have a good, balanced diet.


Gareth :)

iron_worker 10-20-2010 01:44 PM

Only you can decide what a "reasonable size" is and if you're happy with that and your actions will be based on this.

That said, it is very hard to only build up your arms ... not to say it's impossible. I believe you should focus on building up your entire body as a unit. Strong arms mean nothing without strong legs to push against and tight core to transfer all the force. Become big and strong requires LOTS of eating and lifting heavy with compound movements.


joey98529 02-23-2011 12:10 PM

You need a basic routine about 8-10 exercises that covers your whole body.
Train 3 times a week on this.
1 Squats 3x10
2 Front Press 3x10
3 Pullups 3x10
4 Bench Press 3x10
5 Deadlifts 3x10
6 Calf raises 3x10
7 Crunch situps 3x10

Do not do any directed arm work you will get plenty with all the pressing and back work.

joey98529 02-23-2011 12:15 PM

I would also train in a gym,or buy some heavier weights and train in a garage,and get a training partner.

nononsense 03-01-2011 12:59 PM

I always preach this but it's need to shock your muscles. Switch up the exercises, reps, and sets you do. Up the weight, down the weight, do supersets - SHOCK your muscles. This is the best step for muscle growth.

iron_worker 03-01-2011 01:17 PM

Why do you keep preaching this BS?!!?!

build 11-29-2011 10:29 PM

Many beginners fall into that trap and create terrible imbalances in their arms. Even the great Arnold Schwarzenegger admits he trained his biceps harder and more often than his triceps in the beginning. This built an imbalance that took him years to balance back out. Nice tips !

marinevet 12-16-2011 10:28 PM

I like preacher bench, concentration, and hammer curls. However triceps are 2/3 of your arm. Don't neglect em.

wolfbeast 06-04-2012 10:42 AM

Getting Big Arms!
Hey man, I found a good routine for you to start with!

How to get massive arms!

Give it a shot and let me know what you think.

As for me, I like to do a lot of close grip pull ups, negatives, dips, and curls are your best friend.

Also, look into getting a high quality protein and mind your calories!

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