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trying to get bigger arms, is "more reps" just a myth?

Do a inverse pyramid - 10-8-6 or 8-6-4. Naturally, you crank up the weight each time. If you're doing 10+ repetitions you need more weight.

What kind of curls are you doing?

Edit: Function determines structure. Adaptations will occur if and only if you place your body under stress - and doing it with a weight you can do 10 with hardly does it.
 
More reps with less weight will tone muscle. Kinda packs it down, compressing it. Fewer reps with more weight builds muscle, inflating circumference.
 
ahh, that kind of makes sense nik. This is for bicep curl madcow, with dumbells. Should i maybe just switch things up and go 5x10 to 3x20. Since i lift 3 times a week?
 
i do 5x5 plan.. 5x5 with the most weight you can handle, if you cant finish your 5th set you dont move up.

after 5x5 you do 2 high rep sets, so oon bench ill do 85x5x5 flat, then do 65x12x12 incline (if i can)
 
switch your workout.

do preachers, then dumbells, cables, straight bar curls. you have to shock the muscles to keep from hitting a plateau

and when doing triceps also, alternate between the muscle groups. that way, you'll be able to maximize your workout by not killing one before even starting the other.
 
Originally posted by: Nik
More reps with less weight will tone muscle. Kinda packs it down, compressing it. Fewer reps with more weight builds muscle, inflating circumference.
Click to expand...


thats a myth. Only thing that will "tone" a muscle is to lower your BF%. Muscle shape is genetic.
 
Originally posted by: platinumike
as of now i do 5 sets of 10 reps. 40 lbs. That is for bicep curl, should i up the weight a little and do 5x5 or 3x10??
Click to expand...

Do them all. Mix it up every time. Muscles will respond best if you keep changing it up on them.

 
Originally posted by: slurmsmackenzie
switch your workout.

do preachers, then dumbells, cables, straight bar curls. you have to shock the muscles to keep from hitting a plateau

and when doing triceps also, alternate between the muscle groups. that way, you'll be able to maximize your workout by not killing one before even starting the other.
Click to expand...

So switch between biceps and triceps? Sorry noob here as well ...
 
Originally posted by: Nik
More reps with less weight will tone muscle. Kinda packs it down, compressing it. Fewer reps with more weight builds muscle, inflating circumference.
Click to expand...

tone is a myth
 
Originally posted by: GOSHARKS
go climbing if you want big forearms - mine are bigger than my biceps :Q
Click to expand...

Climbing will also give you huge lats, back and lots of lower body strength. Function determines structure...
 
i believe that the tricep muscle makes up arond 2/3 of the arm's size, if i'm not mistaken.

try working out your tri's as well as your biceps.
 
Originally posted by: MadCowDisease
Originally posted by: GOSHARKS
go climbing if you want big forearms - mine are bigger than my biceps :Q
Click to expand...

Climbing will also give you huge lats, back and lots of lower body strength. Function determines structure...
Click to expand...

Climbing is my favorite way to work out without feeling like I'm working out.
 
Originally posted by: iamme
i believe that the tricep muscle makes up arond 2/3 of the arm's size, if i'm not mistaken.

try working out your tri's as well as your biceps.
Click to expand...

Correct...it may be as large as 3/4ths given that there are three "heads" to the tricep, or three components.

Anybody with massive arms also has massive triceps. The bicep is just a vanity muscle so guys sometimes overwork it. 😛
 
Here's what I do:

3x6 straight bar curl - 105lbs
3x3x5 dumbell curl - that means do 5 reps w/50lb dumbells then immediately do 5 more w/40 and then again 5 more w/30 - and that counts as 1 set. Now do 3 of those sets - my arms get so stiff after that I can't even touch my face after the workout, lol.

Of course you have to adjust the weight that you can lift, but remember to do each set to failure, untill you can't lift the weight anymore even if Pamela Anderson was offering you a BJ for one more rep. Oh yeah, and eat at least 1 gram of protein for every pound of your weight.
 
Originally posted by: platinumike
as of now i do 5 sets of 10 reps. 40 lbs. That is for bicep curl, should i up the weight a little and do 5x5 or 3x10??
Click to expand...

More reps builds tone...More weight builds mass...

Basically 3X5 of 85% of your max out bench press and continue with that you will gain some major density....Then start a diet of solid protein and lots of baked potatoes covered in butter and sour cream...Don't starve yourself, but lay off the sweets...
 
Originally posted by: munky
Here's what I do:

3x6 straight bar curl - 105lbs
3x3x5 dumbell curl - that means do 5 reps w/50lb dumbells then immediately do 5 more w/40 and then again 5 more w/30 - and that counts as 1 set. Now do 3 of those sets - my arms get so stiff after that I can't even touch my face after the workout, lol.

Of course you have to adjust the weight that you can lift, but remember to do each set to failure, untill you can't lift the weight anymore even if Pamela Anderson was offering you a BJ for one more rep. Oh yeah, and eat at least 1 gram of protein for every pound of your weight.
Click to expand...

DRINK TONS OF WATER!!!! Excess high-protein diets are murder on your kidneys. The water will keep them nicely pumping away. You know the "eight glasses" that they recommend? Double it.
 
Originally posted by: mrCide
i do 5x5 plan.. 5x5 with the most weight you can handle, if you cant finish your 5th set you dont move up.

after 5x5 you do 2 high rep sets, so oon bench ill do 85x5x5 flat, then do 65x12x12 incline (if i can)
Click to expand...

You can also try this...3X10 of 80% your bench max, 90% of your bench max, and then 95% of your bench max...

The extension is not the only thing that builds muscle, retraction (I guess, can't remember the exact term) also builds mass...

I know that you can't do 10 reps of 95% of you max bench, you need someone to spot you and help you with the bar to begin lifting...
1) Stabilize the weight on your extension
2) Retract and let the bar touch your chest
3) Your spotter should help you as little as possible to get the bar back up
4) Repeat 4 times
5) After about 3, you will be struggling to keep the weight up
6) Finish it out as many reps as you can stand

Then you wake up the next morning and you can't move your arms...The range of motion there is what really tears up the muscle fiber...When it grows back, you will definitely see some growth (give about 1-2 months)...That is part of the "Bigger, Faster, Stronger" program we used to follow in HS for football training...

In HS I weighed 185Lbs and by the end of the season, I was benching 310lbs and squating 490lbs, pull n' jerk of about 225 (give or take a 2.5lb plate)...I was just barely part of the 1K club...

Now I am fat (not really, just a lil' flabby) but I still have quite a bit of the mass....
 
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