Mass in arms

[Nastycrow]

Originally posted by: jimmyandrews1984
Date: April 02, 2009 at 12:13 AM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

I'm sure this has been asked a thousand time before but I'm not seeing exactly what I'm looking for. My question is, my body size is small frame(6'1" 155 lbs) but my chest and stomache has really good tone. My arms are not big at all. I really cant put anything behind a punch. How can I increase my arm strength and size? Any adivce as far as eating and what to work out with is great. PS I have no access to a gym just a small workout room at my house. Thanks

 

[Nastycrow]

Originally posted by: ArtofDefense
Date: April 02, 2009 at 09:13 AM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

When I really needed to increase my punching power I did this:
Take a dumbell in each hand, less weight than you curl, and throw 50 punches as fast as you can. (Always use perfect punching form, this is a good drill to practice keeping your hands up with tired arms too!) Rest for 30 secs, repeat. Do this until your fast twitch is worn out, then stop. From there it's pushups and pullups.
Work a heavybag or wavemaster HARD, a lot.

 

[Nastycrow]

Originally posted by: ArtofDefense
Date: April 02, 2009 at 09:15 AM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

And I'd like to add: When you're trying to get your power up, check your technique. Try to aim for the full extension of your arm to be going past your opponents face, i.e. always aim an inch deepr than your target. Alos, concentrate on getting your hand there and back as fast as possible, this is where truly powerful punches come from.

 

[Nastycrow]

Originally posted by: Norm
Date: April 02, 2009 at 10:27 AM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

I may be off base here, but doesn't punching power come from the hips, legs, and some chest? Arm size and shoulder endurance probably only have a little to do with it.
If you want bigger arms start doing chinups, pullups, and rows.

 

[Nastycrow]

Originally posted by: clockwerk
Date: April 02, 2009 at 11:41 AM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

Norm said:
I may be off base here, but doesn't punching power come from the
hips, legs
, and some chest? Arm size and shoulder endurance probably only have a little to do with it.
If you want bigger arms start doing chinups, pullups, and rows.
Click to expand...
Ding ding. I'm a tall thin guy too, but my punch is evil. Muscularity helps for sure, but more often I see it compensating for bad technique ratehr than enhancing it. Build your muscle, but don't rely on it.

 

[Nastycrow]

Originally posted by: Norm
Date: April 02, 2009 at 12:30 PM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

clockwerk said:
Norm said:
I may be off base here, but doesn't punching power come from the
hips, legs
, and some chest? Arm size and shoulder endurance probably only have a little to do with it.
If you want bigger arms start doing chinups, pullups, and rows.
Click to expand...
Ding ding. I'm a tall thin guy too, but my punch is evil. Muscularity helps for sure, but more often I see it compensating for bad technique ratehr than enhancing it. Build your muscle, but don't rely on it.
Click to expand...
Ok with confirmation from someone who actually fights/trains start working your hips and legs. Cleans, deadlifts, squats, dumb bell snatches, etc will all give you a hell of a lower body workout. 5x5 or 8x3 are good set and rep ranges to do those exercises in. It also seems like using a sledge hammer on an old tractor tire is the sexy thing to do nowadays. If you can find that setup, give it a whirl.

 

[Nastycrow]

Originally posted by: jimmyandrews1984
Date: April 02, 2009 at 01:17 PM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

Yeah I understand power comes from form. I guess what I really meant was my arms are scrawny and I want to bulk them up lol. Any suggestions?

 

[Nastycrow]

Originally posted by: clockwerk
Date: April 02, 2009 at 01:24 PM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

jimmyandrews1984 said:
Yeah I understand power comes from form. I guess what I really meant was my arms are scrawny and I want to bulk them up lol. Any suggestions?
Click to expand...
Well, there are better guys than me here to comment on bulking, but to get the ball rolling for you, bulking involves a lot of eating and making sure you get a ton of protein. If you want to add size, you want to be lifting more weight for less reps. So 3 sets of 6 for example of a weight that has you failing, and make sure you work the negatives (lower the weight slowly down if you can't lift it up any more).
Also, for your arms, your triceps are 2/3's of the size, so you'll want to blast you tri's a lot if you want the arm to look fuller. So things like dips can be great. Maybe someone here who's more of a bodybuilding guru cna give you a good routine. I just generally do:
3x8 Seated dumbbell curl
3x8 Preacher curl
3x8 Cable pull down
and I finish that off with dips until failure

 

[Nastycrow]

Originally posted by: ArtofDefense
Date: April 02, 2009 at 02:46 PM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

Norm said:
I may be off base here, but doesn't punching power come from the hips, legs, and some chest? Arm size and shoulder endurance probably only have a little to do with it.
If you want bigger arms start doing chinups, pullups, and rows.
Click to expand...
Yes. That is why you need good form when punching dumbells. You throw each punch coming from your hips still, you just give it all a little more resistance. Core strength is also very important. It's not really a muscle issue though. It's momentum issue, and making your arms/body bigger will not help you learn to gain more momentum.

 

[Nastycrow]

Originally posted by: Norm
Date: April 02, 2009 at 04:10 PM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

ArtofDefense said:
Yes. That is why you need good form when punching dumbells. You throw each punch coming from your hips still, you just give it all a little more resistance. Core strength is also very important. It's not really a muscle issue though. It's momentum issue, and making your arms/body bigger will not help you learn to gain more momentum.
Click to expand...
I still don't see how holding small dumbells is going to improve form or technique. IMO, it's just going to make your shoulders very tired since gravity is going to be pulling at those weights straight down. Perhaps rubber tubing or something that provides horizontal resistance while punching could help with endurance and some core strength.

 

[Nastycrow]

Originally posted by: ArtofDefense
Date: April 03, 2009 at 11:03 AM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

Norm said:
ArtofDefense said:
Yes. That is why you need good form when punching dumbells. You throw each punch coming from your hips still, you just give it all a little more resistance. Core strength is also very important. It's not really a muscle issue though. It's momentum issue, and making your arms/body bigger will not help you learn to gain more momentum.
Click to expand...
I still don't see how holding small dumbells is going to improve form or technique. IMO, it's just going to make your shoulders very tired since gravity is going to be pulling at those weights straight down. Perhaps rubber tubing or something that provides horizontal resistance while punching could help with endurance and some core strength.
Click to expand...
You mean kind of like how your arms start reacting to being punched out? Hands dipping at the end of punches instead of snapping straight back? The idea is to fight gravity to build those shoulders, and to get your fast twitch muscle used to moving more weight than it is going to need to in a fight. Like I said, it won't necesarilly make him stronger, just put more spped and form in his punches.
This is a pretty common thing to do for fighters.

 

[Nastycrow]

Originally posted by: clockwerk
Date: April 03, 2009 at 02:11 PM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

ArtofDefense said:
Norm said:
ArtofDefense said:
Yes. That is why you need good form when punching dumbells. You throw each punch coming from your hips still, you just give it all a little more resistance. Core strength is also very important. It's not really a muscle issue though. It's momentum issue, and making your arms/body bigger will not help you learn to gain more momentum.
Click to expand...
I still don't see how holding small dumbells is going to improve form or technique. IMO, it's just going to make your shoulders very tired since gravity is going to be pulling at those weights straight down. Perhaps rubber tubing or something that provides horizontal resistance while punching could help with endurance and some core strength.
Click to expand...
You mean kind of like how your arms start reacting to being punched out? Hands dipping at the end of punches instead of snapping straight back? The idea is to fight gravity to build those shoulders, and to get your fast twitch muscle used to moving more weight than it is going to need to in a fight. Like I said, it won't necesarilly make him stronger, just put more spped and form in his punches.
This is a pretty common thing to do for fighters.
Click to expand...
I do that. I also like tying on some ankle weights when I'm working kicks. It does help develop speed and strenghthens your core and the muscles engaged when punching/kicking as you are forcing them to move more than they normally would.
It's not going to improve form, but neither will resistance bands (rubber tubing). Form gets improved from repetition and perfect practice. These drill will allow you to keep your form longer when fatigue is starting to erode it.

 

[Nastycrow]

Originally posted by: Jumalan
Date: April 06, 2009 at 11:10 AM
Source: https://forum.mmajunkie.com/threads/mass-in-arms.12138/

Pull ups! The ones with your arms in front of you and your palms facing you. Nothing like slowly lifting your own body weight. Work on the negative resistence (The way down) and go slow. A good measuring exercise is to go up one second, down a second, up two seconds, down two seconds and so on. See how far you can get. Your body's natural tendency will be to explode upwards and use momentum. After doing this for a few weeks pick up the pace so you don't lose any explosiveness. Also Dips are great for triceps, pecs, and back depending on the angles you hold your body. Good for dropping those elbows and partly some speed!