guys how do i get big arms? ive been neglecting them for a year like a fucking retard
they're like 13.7 inches
train them perhaps.
>>40691353
but what is the best way
>>40691422
hypertrophy work after you finish your compounds.
8-10 reps, 3-4 sets.
anything that'll target triceps / biceps.
every day you lift.
>>40691422
time, you won't have decent arms until you've lifted for 3+ years unless you're a manlet
>>40691785
Do manlets grow arms quicker or am I not understanding your point?
>>40691329
>tfw when you curl more than the pianoman
Feels good
>>40691923
fat powerlifter detected
>>40691923
Mmmmutant ?
>>40691530
training arms every day will not speed things up. target bis and tris two times a week each and you're good.
>>40691863
manlets have shorter arms, therefore they will look bigger compared to lanklet's arms, even if their muscles are the same size.
>>40692378
and how many exercises should they have? i started doing some db curls and tricep pushdowns
I don't like doing curls very often, is it okay to mostly just do chin ups for biceps?
>>40692458
I wouldn't even do any tricep exercise as a beginner if I was benching and pressing at least 3 times a week. I would go with just regular curls 2-3 times a week. Don't focus too much on that, if you don't get strong in the compounds you won't get bigger arms.
>>40692477
Everytime I've heard someone talking about elbow tendonitis from pressing too much the answer is always curls, not sure about chinups. It wouldn't hurt.