Thread: piner arms

can someone please give me some advice how to grow my arms..they look like popeys bycep...not forearm.hahha

Welcome to TW. First you have to give us some stats on yourself. RULE#1 IMO is you need to put time in the kitchen as well as the gym. Maybe more time in the kitchen. Your diet needs to be clean and packed with calories, protein, fats, and carbs. TW has lots of different advise/threads on diets and exercises.
If you want bigger arms you want to handle heavier loads. IMO compound exercises are the way to go. For example, most people who can squat, dead-lift or bench press 300, 400, or 500lbs for reps usually don't have small arms. Your body will release more natural testosterone from doing compound movements. The added natural test for the most part will help you with gaining strength and muscle mass. BUT there will be no muscle mass without RULE#1.

Here is a good starting routine for mass. Use a weight you will struggle to do 10 reps with. I like this one.

MONDAY

Shoulder press – 3 sets of 8-10
Bicep Curls – 3 sets of 8-10
Overhead Tricep press – 3 sets of 8-10
Bent over flies – 3 sets of 8-10
Upright Row – 3 sets of 8-10
Close Grip Bench press – 3 sets 8-10

WEDNESDAY

Flat bench flies 3 sets 8-10
DeadLift 3 sets 8-10
Bench Press 3 sets 8-10
Bent over row 3 sets 8-10
Dips 3 sets 8-10

FRIDAY

Squats 3 sets 8-10
Lunges 3 sets 8-10
Calf Raises 3 sets 8-10
Leg Press 3 sets 8-10