Arms

[mm6492]

I know that many people do not think lifting is necessary but i have been doing it for almost 5 or 6 months. I have tried a routine from a trainers and 2 other ones(one found on here). however i haver not seen any increase in my arm size. i do not wnat to take an protein or supplements but i do want to see something fdorm my work. i have felt increased strength but just no evidence. my arms are bigger now whaen i flex then they were before but they have no showing muscle. any suggestionss.

[ForemanCrossArm]

um whey protein = good ****

[Kayo]

Eat More. If your weight lifting for size, diet is #1 Key. Also it depends what your doing to get big arms. All of my arm developement is from back exercises. (for pulling-biceps) and then from shoulders and chest (pushing-triceps) if you train hard and eat properly you will grow. You dont need to be doing 30 sets of bicep curls to get big arms

[mm6492]

i m not so much lifting for size but i am hoping to see some sort of gain. its just kind of frustarating when i see people who i know i work harder then develop muscle at a much faster rate

[Kayo]

i m not so much lifting for size but i am hoping to see some sort of gain. its just kind of frustarating when i see people who i know i work harder then develop muscle at a much faster rate

you need to up your calories. And also...you could be over training. Muscles need rest to grow so if your working your arms like 5 days a week unless you have AMAZING genetics their not going to grow.

[j]

why do you want bigger arms? if you are feel stronger, isn't that the point? maybe you should go into bodybuilding instead of boxing.

[steptwome]

I know that many people do not think lifting is necessary but i have been doing it for almost 5 or 6 months. I have tried a routine from a trainers and 2 other ones(one found on here). however i haver not seen any increase in my arm size. i do not wnat to take an protein or supplements but i do want to see something fdorm my work. i have felt increased strength but just no evidence. my arms are bigger now whaen i flex then they were before but they have no showing muscle. any suggestionss.

I had similiar experiences with arm development and this worked for me. You have to trick/shock (sounds crazy but its truth in this) your muscles. Your body is naturally equipped with muscle memory.
Calesthenics is your best bet (this will give your muscle elasticity~full stretch), and most of all definition
Do away with the weights for now (at least a month)
Try doing tension push ups Half range motion (high volume reps)
The pull up bar is a must (since you can mix up a variety of grips)
The dip bar is also essential
('Trick your Muscles") Alternate routines and days frequently
concentrate on Calesthenics for now then gradually incorporate the weights in your routine Remember to alternate routines (one week weights, one week Calesthenics, one week combine weights and calesthenics) and most importantly allow your arms to rest the bicep needs to recover moreso than the tricep (since the tricep is a much bigger muscle it can be worked harder). Three-four days out of the week is sufficient for arm work (anything beyond that will prohibit growth)
You can bulk up with weights post-Calesthenics

[El Dominicano]

I know that many people do not think lifting is necessary but i have been doing it for almost 5 or 6 months. I have tried a routine from a trainers and 2 other ones(one found on here). however i haver not seen any increase in my arm size. i do not wnat to take an protein or supplements but i do want to see something fdorm my work. i have felt increased strength but just no evidence. my arms are bigger now whaen i flex then they were before but they have no showing muscle. any suggestionss.

If your strength is increasing...Why would you worry about the extra mass? It sux cause many that try to increase they're punching power end up building mass which slows them down and makes them a worst fighter. Just wondering because if your strength is increasing and the mass aint coming to you then ur darn lucky! Best to be like SRR Bruce Lee SRL then to be like Lacy. Know what I mean? See now I'd like to know how u train?

[hobart_barista]

I had similiar experiences with arm development and this worked for me. You have to trick/shock (sounds crazy but its truth in this) your muscles. Your body is naturally equipped with muscle memory.
Calesthenics is your best bet (this will give your muscle elasticity~full stretch), and most of all definition
Do away with the weights for now (at least a month)
Try doing tension push ups Half range motion (high volume reps)
The pull up bar is a must (since you can mix up a variety of grips)
The dip bar is also essential
('Trick your Muscles") Alternate routines and days frequently
concentrate on Calesthenics for now then gradually incorporate the weights in your routine Remember to alternate routines (one week weights, one week Calesthenics, one week combine weights and calesthenics) and most importantly allow your arms to rest the bicep needs to recover moreso than the tricep (since the tricep is a much bigger muscle it can be worked harder). Three-four days out of the week is sufficient for arm work (anything beyond that will prohibit growth)
You can bulk up with weights post-Calesthenics

Fairly good advice. Especially about muscle memory- you must vary regimes every fornight or so. Also do drop sets for 1 day every 2-4 weeks.
It's pretty hard to answer your question without you giving your current regime though. Remember:
Work your back with your biceps- do your back excercises first though (lat pulldowns, chin-ups, one arm rows etc.)
Otherwise you will be working your biceps on your back days aswell, and thus overworking the biceps.
Biceps should be worked a max of 3 days a week.
You should do no more than 3 exercises for the bicep, as the prev. guy said, they are a small muscle.
For size:
nothing beats curls with an EZ bar- this is the best size developing exercise for biceps.
Hammer curls (pref on a preacher) - will work your forearm aswell (if thats what you want)
Concentration curls (will build a peak to your biceps)- best to do last in a workout
You should warmup, do 8 reps - hard (but not real hard, fells like you could do 11 or so) then up weight, do 8 reps (just getting the last, really hard), drop weight and do 11-12 reps. - next exercise
The key: stretch between sets (about 1 min rest), have really good form (1 second up, 1 second down, and go right down, flex biceps at the top of your arc)
But for strength you should be doing about 5-6 reps. more than 12 and your more into stamina for your arms.
Triceps:
Key to size for arms: as they are bigger than biceps:
skull bashers, dips, tricep push/pull downs, close grip bench, behind the back dips. I believe strength training for tri's is really important in boxing as it is the main muscle for jabs, and is important for crosses. Do this muscle with chest and shoulders workout. Remember to shock the muscles.

[mm6492]

thanks for the advice. i do not want huge arms but i just want some definition at least. i am not onterested in body building, its just that i was hoping that i could actually see my mucsles. it might just be me, but if i saw increases on the outside it would give me extra motivation. but thx for everyones advice.