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ok i am very much still a beginner and admittedly a pretty small guy. i've been lifting weights trying to bulk up and been doing lots of lifting at my new job which has seen my midsection and back start to get bigger. my arms are still pretty small, particularly my triceps. my outer tris have some shape but on the inside they almost cave in.

i was curious if there was any way to go about lifting to work the inside or if it all works together. i've been doing close grip bench presses and skull crushers in particular. any tips for a novice would be greatly appreciated. people have been really helpful on here in the past.

cheers.

You've got the bare essentials for exercises..

My advice is to worry about what your muscles look like after you put in some serious time under the bar. Being a novice, strength training for you (4-6 reps) IS hypertrophy training. What I mean is that if you stick to only compounds, focusing on increasing the weight on exercises like the squat, bench, and deadlift every week I guarantee you'll have bigger arms after a year. If you're being progressive with exercises like bench press, dips, ect, sooner or later your triceps will have to adapt and grow. Strength and mass gains are almost never linnear, but over the general course of time, you'll grow.

What's your routine look like?

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Give us some stats (age, height, weight, bf, etc...), training routine and history, nutrition, etc... and we can help you out a lot.

basically i'm 23, 6', 155 lbs.

my body is pretty muscular and somewhat toned, though i'm relatively thin (note height and weight). my arms are what are lacking, which would maybe lead me to believe that i'm not using the best mechanics when lifting.

i don't have a very set weight lifting schedule or routine due to fluctuating work schedule (work involving somewhat consistent lifting also). i will normally do benchpresses 3-4 days a week and curling 2-3. typically a few sets of 8. i have to be careful with weight since i usually have no one to spot me at my house. occasionally deadlifts and squats, which i've cut down on because my knees have kind of gone.

history-wise i played soccer for 15 years, toward the end at a very competitive level. outside of that just leisurely sports. never really had big arms. just strong legs and a somewhat solid body.

it should be noted that the reason for my inquiry is i'm interested in getting my arms bigger. it is admittedly mostly for the superficial aspect of it and with the majority of arm mass being in the triceps, it's something i had tried looking into but couldn't really find much. i have referenced the list of useful links, but to be completely honest a lot of the terminology really loses me.

anyway thank you for the help.