Ok, who doesn't right?

I've been working my forearms, triceps and biceps pretty hard and it seems to be working, but I'm wondering if I'm missing anything. That probably sounds stupid since that's about all you can do... but are there any special exercises someone with long arms can do to really help bulk them up?

My triceps seem to build pretty nicely, however my biceps just don't get that bulge I'm looking for. I do hammer curls and preacher curls for my biceps and dips, tricep pushdowns and behind the head raises for my triceps.

Guessing I'm just stuck with long arm syndrome and will have to work twice as long to have the look.

PS, I'm 6'2 so not the ultimate bodybuilder frame to begin with... but I know it's possible!

Correct me if I'm wrong, please!

I'm the opposite. Being a smaller guy, I have... well, smaller arms... ecto arms. But man, having shorter upper arms means I get a great bicep peak. Problem is, I can't get my tri's to go anywhere.

I found that higher volume, lighter weights seems to get me great results for biceps. Until my Xmas hiatus from the gym, I was doing arms twice per week (I'm currently sidelined with a shoulder impingement, so I have a precious few shoulder-stabilized exercises that I can perform, and for the most part, I have to use lighter weight anyway to prevent my shoulder from having to do any work).

Anyway... I was doing 8x8's (two different exercises, 8 sets per exercise, 60% of your normal lifting weight, with 15~30 second rest periods) once per week. It'll kick your ass - it's a cardio workout as well as a weight exercise to keep up the short rest period - it's a faster pace than it seems.

The second workout of the week for my arms is a conventional higher-weight, lower rep day. Curls, barbell, hammer, etc... they do great for my bi's and building that peak. Give it a shot, and really concentrate on the muscle you're working. I've always really wanted large biceps - when I really concentrate and connect my mind to the muscle I want to grow, it does. Call me crazy, but I believe in that mind-muscle connection being paramount... it's as important as nutrition to me, though I often forget to employ it.

-Roger

Ok, who doesn't right?

My triceps seem to build pretty nicely, however my biceps just don't get that bulge I'm looking for. I do hammer curls and preacher curls for my biceps and dips, tricep pushdowns and behind the head raises for my triceps.

Go back to heavy BB curls and Dips, done in strict form for 8 to 12 reps, 1 to 2 sets. Slow, 4 sec up, 1 sec contract, 4 sec down. When you can complete 12 reps, add weight. If you can't do dips strict and slow, use the push-downs.

Lets say you can do a max 80 lb curl for one rep. start with 70-80% of that, 55 or 65 lbs.

I'm 6'5" tall with a 6'9" wingspan, so I have pretty long arms. The only way my arms grow is by doing heavy, compound lifts. Sometimes I top the workout off with a little isolation work, but not more than one exercise. I've had good results from this.

My arms are 14.75" flexed (around 14" unflexed), which to me is pretty good for how long they are. My long term goal is 15" cold unflexed, but I'm not going to get there slow-cutting during basketball. I'll be working on that during the spring and summer.

Go back to heavy BB curls and Dips, done in strict form for 8 to 12 reps, 1 to 2 sets. Slow, 4 sec up, 1 sec contract, 4 sec down. When you can complete 12 reps, add weight. If you can't do dips strict and slow, use the push-downs.

Lets say you can do a max 80 lb curl for one rep. start with 70-80% of that, 55 or 65 lbs.

Just asking, but I was under the impression that such slow movement would lead to lactic acid build up in the muscle and that is bad for muscle growth. Have I misunderstood the logic of that? If so, I would really like to incorporate that into my own workouts.

Just asking, but I was under the impression that such slow movement would lead to lactic acid build up in the muscle and that is bad for muscle growth. Have I misunderstood the logic of that? If so, I would really like to incorporate that into my own workouts.

I have never heard that, I don't feel that either, note the number of sets. The only time I have felt lactic acid buildup is with high volume - high sets and reps.

Try it for a couple of workouts, slowing down increases intensity. Another thing to watch is form, don't cheat, keep those elbows anchored at your sides on curls for example.

I'm in a similar situation to kmfisher. At 6'5" with long arms, I'm seeing good strength gains with compound exercises (bench incline bench, shoulder press, rows, lat pull-down) and usually only finish off a workout with isolation exercises (curls and push-downs). My increases are pretty good (DB bench 15%, DB incline bench 25%, DB shoulder press 25%, push-downs 50%, DB row 33%, Lat pull down 10%, Low row 19%, BB curl 30%, seated DB curls 9%) all in 3 months. Some of that will be me getting used to exercise again though. I don't see great size changes, but the layer of fat is the problem there; certain shirts are less comfy around my upper arms now, progress I'm sure.

Being taller, it takes us more muscle to look as 'muscular' at a casual glance, but, when you reach that size, looking close-up reveals that you are pretty impressive!
Perseverance is the key.

Andrew.

Yup I'm 6'5" also and have 16 inch arms but i still look like a skinny punk.

I plan to continue busting my ass with max ot and sooner or later it will pay off

Some HIT from Arthur Jones and Ellington Darden might help.

Try this and see if it helps your arm size:

Load a barbell with a weight that you can do 10 reps in good form, then take 10 lbs off of it. Now get ready to curl it, stand erect, anchor your elbows firmly against your sides. lean forward slightly, look down at your hands, curl the bar smoothly and slowly, don't move your head.

Pause in the top position, keep your hands on the bar in front of your torso as opposed to over your elbows. Lower the bar slowly and smoothly, each rep takes 3 seconds up and 3 seconds going down. You are aiming for ten reps, you might be able to do only 6 reps.

When you hit the wall, loosen form, let your elbows go out and back. Get the bar up and focus on lowering it slowly. You should get one rep try for another. If you have to cheat by leaning forward and swinging bar up, then lower slowly. Try to get one more, a helper might assist you on this one, get it up then lower it to a half-way point and hold it for 4-5 seconds. That is it, you don't need another set. go to triceps and rest

Triceps - load up one dumbell with a weight that you can do an extension holding DB in two hands for about 8 reps, lowering behind head while standing. Do exercise slowly and smoothly with a 3 second count up and 3 second down movement. After one set move to dip bars with no rest.

Next do 8-12 reps of dips, negative only for one set. From up position lower yourself slowly about 4-5 seconds. Climb back up and continue slowly and smoothly. Keep your face and mouth relaxed.

If you can't dip, do close hands, touching, pushups 7 seconds down, 5 second up. Do 1 set of 8-12.

Any time you can do more than 12 on an exercise, increase weight.

Do this three times a week and see if less is better.

Report back if you like it.

6'2" and long arms too- agreed: do more compound excersizes.

This is assuming your eating and sleeping are beneficial too.

6'2" and long arms too- agreed: do more compound excersizes.

This is assuming your eating and sleeping are beneficial too.



Great, and thanks for all the info/suggestions!

If your into volume for arms, check out Tom Venuto's five star arm workouts. I believe they are floating around the internet somewhere..

I've done a lot of different Arm workouts, 3 bi-cep excercises 3X10-12 reps each 3 tri-cep excercises 3 sets X 10-12 reps each using increasing more weight. And I did get bigger arms, but it came slow. Alot of dedication working arms twice a week. Never could break the 16" barrier. Well, I took a hiadus from working out for almost two years and decided to get back into it. I decided to do the Max-OT workout. Working out arms once a week. When I started 4 weeks ago, arms will still pretty much 16" but in four weeks my arms no-pump and flexed are sitting at 18 1/4" (L) and 18 3/4" (R) . After a workout (pumped) my arms are well over 19". I really believe in maxing out my weight. I do my 4-5 warm up sets for Bi-Ceps and Triceps and forarms before I start the Overload sets. I feel like I'm getting stronger while I do the arm workouts.

For me personally I have never had 18" Arms, I was amazed. Fore arms are at 15" each. Almost as big as my Bi-ceps used to be. I'm a believer in Max-OT to gain size and strength. I'm curling more weight (single rep) than I ever could before after training for a year doing the twice a week per body part. I know I was just wearing my body down.

I'm now working out 5 days a week (weight lifting) M-F and twice a week cardio only 45-60 minutes. I also do cardio after each Weight lifiting session for 20-30 minutes. I'm trying to lose weight and body fat but keep muscular size and gain muscle.

I'm 5' 10" arm span is 6' 5" (long arms). I'm rally please with my arms and over time they will get cut. I'm also seeing results with my legs, chest, back and shoulders using Max-OT. I know that I'm doing my cardio wrong for Max-OT, but I'm also trying to lose weight while I build muscle and tone. I just don't have time to workout twice a day. I already dedicate 1 - 1 1/2 hours to workouts per day in the evenings.

I'll get some before / after pics soon with body measurements once I complete 12 weeks of Max-OT. I just need my waist and hip measurements to decrease as quickly as my other measurements have increased. I'm really trying to get my diet under control, I've had about 12 lbs of weight loss since I started 4 weeks ago, So I'm sure fat loss is significant since I know I've been increasing the amount of muscle.