How do I achieve bigger arms within 3 months natty? I need the best workout plans there is I have access to a gym that has everything. Thanks lads
>>35091214
Is this your first time working out?
you wont even be able to stretch your arms for over a week cus of DOMS
anyways
Bicep curls 3x10
hammer curls 3x10
preacher curls dumbbell 3x10
or EZ bar
or both who the fuck cares
hit your triceps hard, triceps grow fast as fuck
skullcrusher 3x10-12
>Dont go to failure or youll find out why its called the skullcruher
overhead tricep extension
single handed overhead tricep extensions
cable pulldown
do whatever the fuck u want
The formula is quite simple. Lift 4-5 times/week, lift heavy, train hard, sleep atleast 10 hours/night, and eat everything you can.
>>35091214
kill yourself my man
>>35091248
You're right I haven't been working out for long, 9 months i went to the gym casually doing this then doing that , then I realised what I was doing wasn't helping. I've been doing various plans that target every muscle group atleast twice a week. I did this for 4 months and it's helping . My arms look small compared to chest shoulders and abs. I will be using this together my regular exercises .
Thanks a lot m9
>>35091268
I will my friend I just dont want to be found dead with small arms
>>35091280
oh u could do dips and pull ups too
Pull ups 3xF
Bicep curls 3x8-12
>could superset with hammer curls or lighter bicep curls
Preacher curls dumbbell 3x8-12
(Can also use EZ Bar)
Dips 3xF
>keep body straight
Skullcrushers 3x8-12
Overhead tricep extension 3x8-12
Cable pulldown 3x15
>supersetted with single handed overhead tricep extension x F
I actually typed it out properly cus I didnt expect u to actually use it
this is how I did it and I noticed some arm gains,
>went from 13 inches to 14.5 inches in ~3 months
but routine isnt that important if youre going for hypertrophy you should be good
its about consistency as a natty
also eat protein, count that shit with myfitness pal
gl man
>>35091251
>Lift 4-5 times/week, lift heavy, train hard, sleep atleast 10 hours/night, and eat everything you can.
Fuck, this makes me wish i was in college again. Literally do not have enough time to accomplish all of that with work.
>>35091214
definitely don't try doing exercises that involve using your biceps or triceps
RICH PIANA'S 8 HOUR ARMS EVERY DAY, LEAVE HUMANITY BEHINDDDDDDDDDD
>>35091214
Try drop sets. It made my arms big as fuck in no time. But be careful. The first time I tried it, I couldn't bend my arms for 10 minutes afterwards
>>35091214
>anything
>quickly
the only thing you can do quickly is end yourself
>>35091248
>no 21's
Its like you don't want big arms
>>35091251
>sleep atleast 10 hours/night
http://forum.bodybuilding.com/showthread.php?t=149807833
to make your arms grow you need to have at least 3 days a week where you focus on 4-5 isolations targeting them.
arms are the most annoying thing to train desu but the mires make up for it
desu
>>35091436
wake up earlier and drink some coffee m8. we're all gonna make it breh
>>35091782
He wants 3 month "big guy" arms natty. Wtf else were we supposed to tell him? He needs all the help he can get and the benefit of sleep to gains is undeniable.
>>35091214
H A M M E R C U R L S
A
E
R
C
L
S
>>35091214
that bitch got shoulders like a linebacker
>>35091214
Do SS or any routine and make sure you're hitting both sides of your arm hard every other day
