How to Build Big Arms

In this QUAH Sal, Adam, & Justin answer the question “I want to grow the size of my arms. Are heavy weights and low reps better or lower weight and higher reps?"
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Video - • 1601: How to Build Big...
“How to Build Big Arms"
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[@Wayf4rer]

Everyone is obsessed over curls and arm isolation, but they don't realize heavy weighted chins and dips/CG bench are the absolute truth. I started using a slingshot for dips because of shoulder issues, and I can tell you putting it low around your ribcage puts so much extra emphasis on the triceps. Good stuff.

[@Ivan.80p]

Dips destroy my shoulders, I'll try the slingshot method. Thanks

[@lastofadyingbreed2304]

Exactly! Isolation is the cherry on top! Don't neglect the compounds.

[@lukem8809]

@@Ivan.80p retract and depress your scapula

[@tumbleweedconnection7906]

Agreed get strong on weighted dips and pullups/chinups and your arms will grow

[@lastofadyingbreed2304]

@@tumbleweedconnection7906 💯

[@thetvon7]

Not a fan of the bald guy. Never let’s the guys finish their thought and he knows he does it. Pop a pill and chill out

[@MichaelAU-AG]

Cheat curls are a compound exercise.

[@BOBANDVEG]

Cheat curls are the answer my friend. And a 5 year plan lol

[@MichaelAU-AG]

Just ask Bugz!!! he knows with his bro science and stuff. LOL!!

[@KingAdjust]

​​@@MichaelAU-AGBugz is the 🐐

[@SimonOShahan]

Great advice on occlusion training. I've been doing 'Kaatsu' here in Japan with a certified trainer for about 5 months, once a week. It has made a major difference in my arms. Also I'm in and out of the gym much faster. If it works for a 76 year old, it has to be a great idea for young lifters.

[@Someonebutnoone10]

Only works for old people cause they’re not safely able to load the musculature. Just my opinion. But if you’re able to load heavier it’s better than occlusion training where you’re curling a couple pounds

[@tumbleweedconnection7906]

Really for any muscle group: compounds- focus on moving heavy weight with good form. Isolations- focus on squeezing and contracting the muscles and feeling the movement in the targeted muscle group.

[@frankiemarchese2978]

I love weighted chin ups for bicep/ab gains. That stretch at the bottom is huge and not only the bis but the lats of course.

[@jeffbriggs275]

What the heck is occlusion training?

[@philippecoutinho6501]

Init

[@tumbleweedconnection7906]

I believe it's wrapping something at a certain spot on your arms or legs to keep all the blood in a specific area while you do an exercise.

[@Sam-ge5hg]

​@@tumbleweedconnection7906 thank you

[@Notice215]

What the hell is inclusion training?

[@crashx8576]

Small guys talk about size? Wtf

[@Donkens]

dude that bald guy need to behave he cuts off everyone

[@LotsOfSoap]

They should make a program called MAPS Sal’s Biceps

[@clementsebastian4875]

Gentlemen, you'll are Great!

[@zmurphy4657]

Jfc so do everything.. it’s not working my arms are my lagging body part

[@limitisillusion7]

I've been doing this variation to a waiter curl and it is a great bicep isolation exercise. Put your pinkies together and squeeze the top of the dumbbell so the bottom tilts towards you. You have to extend your wrists backwards, and you will remove all forearm contribution. Great bicep pump

[@shaleel]

arm chair bro sessions. good shit

[@TheScottReedShow]

Another great exercise to try that will destroy your biceps and make them super strong and big. Get in a palm facing you chin up position, but instead of doing reps, just get to the top position and hold as long as you can, naturally you will start to lower yourself just because you can’t hold it any longer. Try to fight to hold as long as possible until you get to the bottom. Rest for 10-20 seconds and do it again. Repeat this 3 or 4 times(trust me that’s all you need). I use straps to help with my grip, but your forearms will get an incredible workout as well. Give it a try and tell me what you think. I do this and go right to doing heavy hammer curls. Your arms will be so tight and pumped you won’t believe it. You will have that deep muscle ache before you ever leave the gym.

[@herethere5637]

I'm super self aware about my small arms (They're only 10 - 11 inches) And I've been doing normal chin ups and pull ups for a month 3x a week. I will try this next workout

[@TheScottReedShow]

@@herethere5637 another thing you can do that will definitely add thickness and peak. Sit in an incline position(like incline dumbbell bench press )basically your arms will be hanging kinda behind you, do these for reps. Go light at first, you may feel a stretch, if you feel pain STOP! As you do the curl, visualize a peanut in the crease of your arm and crush the peanut, squeeze the heck out of that area. Try not to move your elbows, try to keep them down and behind you(a little movement is ok), I hope this helps

[@TheScottReedShow]

Just like this kzbin.info/www/bejne/g4e2lJacqdt0h9k

[@TheScottReedShow]

Do these two things for 3 weeks and tell me how it works. The hanging negative movement will make you super strong and the incline curl will give you noticeable thickness and peak, I promise.

[@herethere5637]

@@TheScottReedShow No gym for me. And no home gym. I just have bars, but it's fine

[@NomadJournalistNews]

I have an arm question that's been bugging me recently. How do you balance arm training with bigger muscles? For me, at least, doing arms on a separate day leaves me at less than 100% for chest or back day. But it's hard to do lots of arm exercises when you're doing chest or back the same day. Any suggestions?

[@Alexander-iy1rt]

Maybe try to vary ur compounds to more arm focused during certain periods. So rotate close(r) grip bench with normal bench and rotate the chin ups in with ur rows/normal pull ups. This varying, alliterating, or how ever u rotate them in might help.

[@BOBANDVEG]

10-15 sets a week compound. 5-7 sets a week isolation. You're welcome. You'll get sick of "well, it depends " as an answer from these online tools

[@demetriuscolburn252]

Do iso arms for leg day, program compound lifts for chest/ back days

[@Keviekev115]

Always do compounds first and then finish off with isolations. So in that sense… no arm day. Say I do a push day. Or just an upper day. I hit my one or two compound lifts and then I can go HAM!! Or as hard as I want on arms. Usually 4-5 sets of bicep and then 4-5 sets of 2-3 tricep exercises

[@omnia001]

Go twice a day. Back in the morning arms in the evening same day.

[@TheNetrunner_]

Love these

[@raoufkadri1265]

what is inclusion training?

[@solidus818]

Don't neglect the forearm

[@TypicallyUniqueOfficial]

I hate talking about rep ranges. Why does anyone have to pick and choose, I truly think you need to use a variety of stimulation to maximize growth. Heavy weights help so much with strength, straight sets of 8-12 reps help with the majority of your mass through volume accrual and tension. Drop sets help when you're stuck on a plateau, and you get in extra volume in not much extra time. I also don't like to do a ton of exercises in 1 workout, cycle the exercises and do more sets with less exercises. You gain strength much better if you do 3-4 sets per exercise and then do 2 exercises, versus if you do 3 exercises and 2 sets each exercise. I always struggle progressing with less than 3 sets on an exercise.

[@reese3407]

You can do all the right exercises but if you're not getting the right macro nutrients nothing will happen...

[@npc2k]

Hard to fit in close grip bench press during push day as I've already done flat incline and shoulder press.

[@scotland1380]

Superset it with skullcrushers with lighter weight, 8-10 reps close grip straight into skullcrushers. I seen good progression incorporating this

[@scotland1380]

Or do them fresh on another day with higher weight

[@npc2k]

@@scotland1380 i just do dips and pushdowns.

[@ghostofmoredishesmorebitch1507]

Drop the shoulder press or flat, loads of anterior delt work there

[@KingAdjust]

I know I'm 2 years later but do full body so no muscle group is pre fatigued, simply do close grip bench press on a separate day

[@wanya.]

Thanks for including the visuals of the exercises in the video from time to time it helps a lot!

[@wholesalingtony1588]

What is inclusion????

[@DiarioCarnivoro]

Great answer. I totally agree.

[@charliehartwell5676]

And for forearms the good old porn hub lotion and the couch works best for me 😉

[@KingAdjust]

Not good for your brain Charlie

[@katrashis]

What’s occlusion training…?

[@jordansimerly9540]

I think it’s blood flow restriction (BFR) training. Not great for strength, but can help stimulate Hypertrophy with low fatigue.

[@zaynassi4751]

Shirt game.

[@CallumTheOkie]

Medically speaking I can’t imagine occlusion training is good for you

[@demetriuscolburn252]

All the pump fam, it's cheat cardio

[@RoyalHeDrew]

U wrong

[@KingAdjust]

Thanks for your mind blowing explanation on how they're wrong instead of saying "you're wrong" then running away

[@jrudymorganclark2072]

Compound heavy weights are the king I hate the isolation movements, all I do is squats bench press and pull ups.

[@rampagesmackssons508]

Curls and extensions have their place. Nothing wrong with some isolation as a finisher

[@rampagesmackssons508]

You're workout program is lacking if you're only doing those three movements. Why not add OHP, rows and deadlifts

[@sheadoherty7434]

@@rampagesmackssons508 minimalism is weirdly popular thewe days, especially novices.

[@jonnuanez2843]

Blue blazer doesn't have 2 thighs and 2 biceps. He has 4 thighs. Wth????

[@gurucartel3422]

Surely barbell curls has some compound element, if you're cheating slightly with higher weight? I've seen big guys doing some cheating barbell curls followed by some super strict exercises

[@shanakmeemana7381]

how important intencity when its come to bulking arm

[@jfkdnemwow70]

First!!!!

[@npctony4961]

What’s clujen training and how do I spell it

[@charless2190]

Spelled "occlusion training"

[@joejoe850]

Clujen 😂

[@harryjines653]

What is occlusion training?

[@bradturner7678]

Restrict the bloodflow and oxyven to a muscle (tight bands wrapped around the area) then do high reps with multiple sets with short rest.

[@adhishkhanal7821]

algorithm

[@Strangepete]

Question: Sal, is there anything that doesn't have value, doesn't depend on something and that studies don't prove and can you stop looking at the ceiling? Sal: Well it depends, because both have value, studies prove this (looks at ceiling)...

[@oldnatty61]

Want big arms put 90 lbs. on your squat for 10 to 20 reps.

[@Mattjonesll]

I thought occlusion training was a load of bull though? I remember Bradley martyn doing it all the time & a PT told me it’s just for show

[@princeandrew5430]

Polish the rocket and your forearms will grow

[@thebeast-vn5hn]

How about high rep with heavy weight this is how i train and i have 20 inch arms

[@Keviekev115]

He has my favorite shoes!!!! Off white prestos

[@MonstrousChamp]

Never even seen them in my size. Let alone a price I can afford to pay.

[@nboss968]

Arms respond better to high volume with a weight you can actually control. If you want to increase the intensity decrease the time between sets and you'll feel the pump.

[@carloscrisanto6627]

Hello

[@alind1611]

Thoughts on StrongLifts 5x5?

[@alind1611]

Building strength and a bit of size

[@sheadoherty7434]

Its ok. Nothing special but nothing outright wrong.