Best gains in arms size high volume low volume?

What have you noticed to put the most size on your arms over the years? Heavy as you can possibly go for lower reps or just mediocre weight till you cant flex your arms they are so pumped? Ive been switching it up alot trying to find out what works for me and its hard right now since im restricted calorie. What works best for you. post up your routine if you will thanks.

I actually notice better growth on my arms when I keep the weight mediocre and get a stupid crazy pump and squeeze on them. Heavier isn't always better, in my experience.

LeatherHead said:

I actually notice better growth on my arms when I keep the weight mediocre and get a stupid crazy pump and squeeze on them. Heavier isn't always better, in my experience.

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same here lately :thumbsup:

LeatherHead said:

I actually notice better growth on my arms when I keep the weight mediocre and get a stupid crazy pump and squeeze on them. Heavier isn't always better, in my experience.

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This is true. I used to go very heavy frequently early on, but it wasn't until I pulled it back that I started getting results.

Here is a routine I have been doing as of late...and I feel like its putting some good size on my triceps and biceps...

start with triceps (this is my weak point)

rope pushdowns - 4 sets, all in the 15-20 rep range...going heavier each set

Paramount overhead tricep extension mach. (this is a very old machine) (think db overhead extensions, simular movements) 4 sets, all in the 15-20 rep range, with some dropsets on my last set

Cable rope overhead extensions (leaning over at 90 degree) - 4 sets, all in the 15-25 rep range...again working on the longer head of the tricep, also doing some drops at the very end

paramount preacher bicep machine curls - 4 sets, 15 rep range...(forcing tons of blood in the bicep, and going full range of movement)

Standing cable curls - 4 sets, 15 rep range (last couple sets doing dropsets ) Again full range of movement

D.B. hammer curls (or pin wheel curls) - 2-3 sets, going up to 15-20 reps...done either one arm at a time, or short on time, doing two arm version...at this point my bis and tris are so full of blood its hard to go heavy...but just going that one final pump...

Nice thanks guys, thanks Chris im gonna give that a shot this week infact sounds killer.

Get_Swole said:

Nice thanks guys, thanks Chris im gonna give that a shot this week infact sounds killer.

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Yeah the key is to really do full range of movements with the dropsets...Get the bis and tri's super full of blood to the point it hurts...uke:

Yeah thats what ive really been concentrating on is entire range of motion, it hurts good this way, going crazy heavy on biceps hurts me in a bad way since one of mine is ruptured lol. So im glad everyone is making good gains this way its less painful for me.

Nice Chris, sounds like a solid routine, not too much and just enough.. I may give that a run as well. Always looking to switch it up..

Chris250 said:

Yeah the key is to really do full range of movements with the dropsets...Get the bis and tri's super full of blood to the point it hurts...uke:

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right on brother.... heavy full extentions with half range drop sets ... AWESOME:sport:

I hear bowflex is the best way to develop arm size. yes GS, you too can have a bowflex body

Get_Swole said:

Yeah thats what ive really been concentrating on is entire range of motion, it hurts good this way, going crazy heavy on biceps hurts me in a bad way since one of mine is ruptured lol. So im glad everyone is making good gains this way its less painful for me.

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Bro are you ever going to get that fixed?? The sooner the better, before the head atrophies too much. You're going to develop an imbalance in that shoulder which will lead top injury.