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  1. #1
    Registered User victorfehr1's Avatar
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    I got bigger biceps. Now want big triceps.

    I followed a workout "program" that I saw on a website that promises you to increase your biceps by up to 2.5 cm in just two months by doing 40 chip-ups a day.

    I'm just over 1 month in, and I measured my arms flexed and indeed I got about 1.6 cm. They were 31 cm flexed before and now are 32.5 cm.

    However I'm aware that the triceps make up most of our arms. I'm looking for exercises I can do at home, having only my pull-up bar. Is there a symilar "program" for triceps I can follow to add say, 2.5 cm in two months?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    May just be inflammation and glycogen uptake. Measure them again in a month and see if you still have it.

    Of course we recommend you use a routine that trains your entire body. I don't even know any arm only routines.
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    JFL any arm measurement not measured pumplessly, relaxed completely, and on a rest day is pure BS srs

    with that said I’m sure you’ve made good progress, and you can stand to make more. Arms I believe are built best by using multiple angles (incline, upright) and by targeting individual heads, as opposed to only compound lifts. The best is probably doing compound lifts first and then isolating heads at different angles. Mine are somewhat small but hopefully they’ll obtain some more glory when the gyms get back up and I have access to more weight
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    Originally Posted by victorfehr1 View Post
    I followed a workout "program" that I saw on a website that promises you to increase your biceps by up to 2.5 cm in just two months by doing 40 chip-ups a day.

    I'm just over 1 month in, and I measured my arms flexed and indeed I got about 1.6 cm. They were 31 cm flexed before and now are 32.5 cm.

    However I'm aware that the triceps make up most of our arms. I'm looking for exercises I can do at home, having only my pull-up bar. Is there a symilar "program" for triceps I can follow to add say, 2.5 cm in two months?
    Not sure how you measured a 1.6cm increase in your biceps only, or how you're going to measure a 2.5cm increase in your triceps only, but I'd guess your 1 month increase involved eating so I'd just continue whatever your diet is. You can increase your overall arm size significantly in a short period of time by getting fat.

    After triceps, I'd suggest targeting calves next in your muscle by muscle approach to gains, limbs first - torso last.
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    Originally Posted by victorfehr1 View Post
    I'm just over 1 month in, and I measured my arms flexed and indeed I got about 1.6 cm. They were 31 cm flexed before and now are 32.5 cm.
    The difference between 31 and 32.5 is 1.5 Are you rounding millimeters or something?
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    Registered User jaxqen's Avatar
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    Originally Posted by victorfehr1 View Post
    I followed a workout "program" that I saw on a website that promises you to increase your biceps by up to 2.5 cm in just two months by doing 40 chip-ups a day.

    I'm just over 1 month in, and I measured my arms flexed and indeed I got about 1.6 cm. They were 31 cm flexed before and now are 32.5 cm.

    However I'm aware that the triceps make up most of our arms. I'm looking for exercises I can do at home, having only my pull-up bar. Is there a symilar "program" for triceps I can follow to add say, 2.5 cm in two months?
    No program can promise you this.

    Never mind the measurements. How do they look in the mirror? Are you happy of what you see?

    From what I know, there aren't tricep exercises that involves only a pull-up bar.
    You need dumbell, barbell, cable machine or at least some bands.
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    Narrow pushups and/or pushups using a ball (med/soccer/basketball).

    Forget your biceps, how much did your back grow after a month of this? Unless you have ****ty arm genetics, arms will follow suit with the rest of your growth. Not sure I’ve ever seen an impressive back with bad arm development.

    Anecdotal, but I haven’t done direct arm work in years. They still fluctuate with BW change just fine. Bulk up to 220, they hit 18in. Cut to 202. 17in. And so on. I originally stopped training arms directly out of experimentation and nagging elbow pain. At my age, aesthetics also aren’t necessarily my main goals.
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    Registered User KathleenRyan's Avatar
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    Highly recommend Tiger Pushups. Look them up.
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  9. #9
    Registered User victorfehr1's Avatar
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    Originally Posted by jaxqen View Post
    No program can promise you this.

    Never mind the measurements. How do they look in the mirror? Are you happy of what you see?
    Yes, I think. I'd show you a photo, but the site wont let me. If you know how I can do that, please tell me.
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  10. #10
    Registered User victorfehr1's Avatar
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    Originally Posted by trapspot View Post
    JFL any arm measurement not measured pumplessly, relaxed completely, and on a rest day is pure BS srs
    well I did measure them on a rest day (two different days to confront results, actually)
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    I commonly do tricep dips for my triceps. These can be easily done at home, but a right posture is necessary for preventing injury.
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    Originally Posted by victorfehr1 View Post
    I followed a workout "program" that I saw on a website that promises you to increase your biceps by up to 2.5 cm in just two months by doing 40 chip-ups a day.

    I'm just over 1 month in, and I measured my arms flexed and indeed I got about 1.6 cm. They were 31 cm flexed before and now are 32.5 cm.

    However I'm aware that the triceps make up most of our arms. I'm looking for exercises I can do at home, having only my pull-up bar. Is there a symilar "program" for triceps I can follow to add say, 2.5 cm in two months?
    Diamond push-ups, dips, weighted push-up variations
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