Triceps or biceps for strength/size

[Bill Thane Junior Member Find all posts View Profile Close Bill Thane]

Hey, so at 18, I have skinny arms. Just over 12" each... Fortunately, I'm 5'6", so I look pretty average. I'd like to hit 14" by next year though, if possible. This is just aesthetics though. What I really want is the strength to hold 10 pounds worth of camera gear for at least an hour, for sports and wildlife.

Currently I'm doing mostly tricep exercises, but I'm not sure if biceps are a better choice. I'm considering getting a 50lb vest for pushups, but I don't want to waste time on the wrong muscles. Any tips?

[hero_man Senior Member Find all posts View Profile Close hero_man]

Hey, so at 18, I have skinny arms. Just over 12" each... Fortunately, I'm 5'6", so I look pretty average. I'd like to hit 14" by next year though, if possible. This is just aesthetics though. What I really want is the strength to hold 10 pounds worth of camera gear for at least an hour, for sports and wildlife.

Currently I'm doing mostly tricep exercises, but I'm not sure if biceps are a better choice. I'm considering getting a 50lb vest for pushups, but I don't want to waste time on the wrong muscles. Any tips?

You should focus more on triceps, because its 2/3 of the arm as I remember. For biceps you can do compound movement: chin ups, it also will hit your lats too.
Why dont you use barbell instead of 50lb vest?

[bigborer Senior Member Find all posts View Profile Close bigborer]

What time waste? You don't need more than 1-4 working sets/group (and that's cumulated from all exercises)

I'd like to hit 14" by next year though, if possible.

Unlikely, and even more unlikely if your arms are the only muscles you train.

For biceps you can do compound movement: chin ups

...a wrist/elbow breaker for some

[AlpineNewt Senior Member Member of the Month Sept 2014 Find all posts View Profile Close AlpineNewt]

You've got to train your whole body or you'll get nowhere.

[Bill Thane Junior Member Find all posts View Profile Close Bill Thane]

Good point, thanks. I'm considering barbells, but I like that pushups also work on chest, abs, and legs. No reason not to do both though...

[donjelqer76 Retired ModeratorPEGym Hero Find all posts View Profile Close donjelqer76]

"Show off" muscles are great, but if you really strength you need to work your whole body and start with your core. This can easily be accomplished without a gym membership, and even without expensive machines or weights. Build your core fitness and strength, and then sculpting size becomes much easier (and you'll be much healthier!)

[Bill Thane Junior Member Find all posts View Profile Close Bill Thane]

What time waste? You don't need more than 1-4 working sets/group (and that's cumulated from all exercises)


Unlikely, and even more unlikely if your arms are the only muscles you train.


...a wrist/elbow breaker for some

Thanks, I really don't know much about this stuff. What would you say a reasonable goal is? 13"? I've been strengthening my wrists, not sure about elbows... Any exercise you'd advise?

[Bill Thane Junior Member Find all posts View Profile Close Bill Thane]

You've got to train your whole body or you'll get nowhere.

For sure. I do some swimming, and might add running for cardio and legs. Am I missing anything else?

[Bill Thane Junior Member Find all posts View Profile Close Bill Thane]

"Show off" muscles are great, but if you really strength you need to work your whole body and start with your core. This can easily be accomplished without a gym membership, and even without expensive machines or weights. Build your core fitness and strength, and then sculpting size becomes much easier (and you'll be much healthier!)

Thanks Don, do you think a variety of pushups and crunches are good for the core, or would you focus on something else?

[rbi99 Retired Moderator Member of the Month Nov 2017PEGym Hero Find all posts View Profile Close rbi99]

Whichever body part you work you absolutely must also work its opposite. Doing biceps, must also do triceps. Doing quads, must also do hams. Doing pecs, must also do lats. Unbalanced muscles lead to injury.

[Eazygeezer Senior Member Find all posts View Profile Close Eazygeezer]

4 exercises!
deadlift with a barbell
front squats
dips (not bench press sorry buddy)
pulling exercise (chins/pull ups/bent over rowing)

That will pretty much hit every muscle in your body, also you need to eat more of the right foods!

[donjelqer76 Retired ModeratorPEGym Hero Find all posts View Profile Close donjelqer76]

Thanks Don, do you think a variety of pushups and crunches are good for the core, or would you focus on something else?

One of my favorite strength and core exercises I do at work. I've always called them "chain reaction pushups" and are great if you have a buddy that wants to get in shape too (it works fine alone as well, or even in groups)


Everyone gets into pushup position and holds this "plank" position through the entire thing. The first person does one pushup and returns to plank and holds it while the next person does one pushup. Once everyone has done one pushup, then the first person does two pushups, returns to plank and holds while the next person does two pushups, then the next (and so on). Then Back to the first person, who then does three pushups, etc. etc.

Continue doing this until you reach a peak (for example, you make it to 6 pushups, at which time you know you won't get 7 the next time). From there, you will go back down, following the same progression back down to 1 pushup at the end. If you do it right you'll be shaking like a madman just trying to make it back down to 1 pushup. (in this example, that would mean doing 5 pushups, then 4 pushups, then 3 pushups, then 2, then 1)


Not only is this great for the chest, triceps and shoulders, but holding the plank inbetween the madness is much harder than you would think and is an amazing core workout. I do these several times a day at work.


Oh, and the cool part? The total pushups can be quickly calculated by multiplying your peek number by it's self. For example, if you did chain reaction pushups from 1 to 6 and back, you will have done 36 pushups. From 1 to 8 and back would be 64 pushups, from 1 to 10 and back, 100 pushups, and so on.

If doing these by yourself, simply pretend that you are waiting on another person so that you hold the plank in between as long as you would in the case that you had a workout partner.

Best exercise ever!

[burtybasset Retired Moderator Member of the Month May 2014PEGym Hero Find all posts View Profile Close burtybasset]

I would tackle it like PE! - Don't try and kill yourself and listen to what your body is telling you, results won't happen overnight! Less is sometimes more! A sensible diet and adequate rest is a good idea also!

[WIItard Senior Member Find all posts View Profile Close WIItard]

2 inches in a year on your arms in a year???? Doubt it. Age wise you're at your peak so now is the time to work out, who knows maybe you can pull it off.

Back to your question, work both bi's and tri's out go heavy on the tri's.

[AlteredBeast86 Senior Member Find all posts View Profile Close AlteredBeast86]

Don't let anyone tell you it can't be done, but take seriously advice that pushes a holistic approach to fitness. Your arms will grow from ancillary stress alone, especially considering your experience level, but don't let imbalances occur like a member mentioned earlier.
My advice:

Push Day
Barbell Bench
Parallel Bar Dips (3) Sets to failure
Push ups (3) Sets to failure

Pull Day
Deadlift
Pull-Ups (3) Sets to Failure
Chainsaws

Leg Day :
Squats:
Lunges
Leg Curls

Arm Day:
Barbell Curls
Bench Dips
Cable Push Downs

These exercises are not the be-all/end-all fitness solutions for your goals, but they are a start. All of them require significant supervision and coaching to ensure you don't mess your body up. Start easy, go light, and work your way up until you reach you fitness goals. I've been training without break for 14 years, still haven't met my goals https://www.pegym.com/forums/images/smilies/wink.png It never ends.

If you want more details—Send it. I'll help you out as much as I can, or not at all if you're the lone wolf type