I know this question has been thrown around time and again, I've been hitting the gym hard for 4yrs now and my bies have been laging been behind latly, what is the best thing to do? I want good size arms, not to big but defined

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Originally Posted by boatbuilder

i know this question has been thrown around time and again, ive been hitting the gym hard for 4yrs now and my bies have been laging been behind latly, what is the best thing to do? i want good size arms, not to big but defined

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As a general rule you should go by; Every 15 pounds of muscle you pack on = 1inch on arms.

However, I would not JUST do arms.. I would work on your whole body.

The best thing to do for your arms would be Preacher Curls, Tricep pull downs and some sort of forearm workout. After you have enough base to work with you then want to do more isolation workouts like Hammer Curls, Skull Crushers and 21's.

You should also eat 19 calories per pound of bodyweight to gain weight, make sure you are eating 1g of protein per pound of bodyweight. Once you have the size you want, you can then start doing cardiovascular exercising and burn all the extra fat and flab you don't.. off.

Good luck, keep us informed. :D

ironclad04 here! Yeah do what he said! It works trust me!! Working your whole body while focusing on your arms as a main goal, saves you the energy to build more muscle as well as the selected area you want most, I've been doing my arms this way too and they're in the best shape I've ever had them, good results done naturally!! I also do a lot of wrist curls as well to stregthen the forearms, and triceps! About 10-15 curls, and 5-8lb wrist curls, does the trick!