[niallofthenine]

hi im 18 and just wondering how to improve my workout
im 5 11. 13 stone. and this is wat i do
squats 60kg for 4 sets
leg extensions 80kg 4 sets
hammer curls 20kg 4 sets
bicep curls 20kg 4 sets
ez bar 40kg 4 sets
tricep extension db 20kg each 4 sets
skull crusher 40kg 4 sets
benching 60kg 4 sets
one off max's include: 140kg dead lift
80kg bench press
27kg concentration curl
dimensions: 14.5 inch arms 23inch thighs. normally sets consists of 12 reps. can anyone advise me on how to enlarge my arms? without streroids or other aids

[Addicted2Liftin]

Well there are a lot of things you could do.....i am personally a big advocate of keeping reps in the 6-8 range. By doing this you can use heavier wieght and really breakdown your muscles more effectively. Pay attention to a good strong & full contraction, and focus on your negatives. Most importantly, if you focus on heavy squats, deads, and bench....your whole upper body will be transformed....and remember that diet is always #1

-A2L

[Freak]

6-12 rep range promotes the largest change in both size and strength. Lower rep ranges will promote more strength. Try new exercises and you will find what works for you. I like weighted dips for triceps. You are correct A2L diet is #1.

[Escobar187]

Originally Posted by Addicted2Liftin

Well there are a lot of things you could do.....i am personally a big advocate of keeping reps in the 6-8 range. By doing this you can use heavier wieght and really breakdown your muscles more effectively. Pay attention to a good strong & full contraction, and focus on your negatives. Most importantly, if you focus on heavy squats, deads, and bench....your whole upper body will be transformed....and remember that diet is always #1

-A2L

well said. squats are the most androgenic workout and will promote upper body growth. EAT! your arms will grow by themselves with your body. Every 10 lbs of mass you put on will be about a 1'' on your arms so eat eat and then eat again.

[monkeybiker]

I think for your age your progress is very good.

I notice the exercises you do for your arms are relatively heavy but you bench press and deadlift are low in comparison.

Work on increasing these exercises along with leg press/squats. Also if you want to add size eat more. Like what was said before 10lb for 1" on arms.

[bbdude]

use dumbbells. dont let ur ego control. u will push less weight, but u will get bigger muscles. gl

[niallofthenine]

good idea to use dumbells, i totally forgot. i was curling bags of oranges,