ProjectSwole for big arms?
sorry but your never going to have huge arms at 145lbs bodyweight and 5′11. the fastest way for you to gain arm size will be to gain weight over your whole body. That website is right about triceps and back, for big arms you need to hit your tri’s hard. Alot of back exercises work your bi’s anyway. I dont do any curls anymore but the day after chins and rows my biceps, forearms and lats are always sore as hell, I have gained a bit over 1/8 of an inch since 5 weeks ago when I stopped doing bicep curls. the best exercise for triceps is deep dips in my opinion.
As I said you need to gain some bodyweight, by that I mean add muscle to your entire body making you weigh more, and the quickest way to add alot of bodyweight is to build up your legs, back and chest. This isnt all you will do but your workouts will be focused around those 3 muscle groups as they are the biggest in your body. the second thing you need to do is start eating a diet that will allow you to gain weight, to do this you need to be taking in more calories than you burn in a day. for your bodyweight I would say between 2500 and 3500kcal is a good starting point depending on your bodytype and how clean you can eat. by “clean” I mean the type of calories, clean calories are perfect food sources which your body will use up and fat gain will be minimum, dirty calories are things like macdonalds which yes they do contain Protein, fats and carbs but the Protein isnt the best cuts of meat, the carbs are mainly fast digesting and the fats are mainly saturated. the only time I would reccomend eating alot of fast food is if your a naturally skinny person and are not managing gain any weight even when you are eating alot of clean calories, so adding fast food into your diet will rapidly boost your calories without having to eat until your sick.
Dont obsess over the amount of calories, Protein, carbs and fat you eat every day, but check the backs of the packs and weigh things out in the beginning, after a while you will be able to aproximate portions and you will know roughly what each meal containg, these are the sorts of foods you should be eating and alot of them
chicken breast
potatoes – both red and white
oats
steak
fish
turkey
brown rice and white rice after workouts
cheeses
milk
whole eggs
wholemeal bread
vegetables
fruits
peanut butter
cottage cheese
cook your foods with olive oil or grapeseed oil instead of vegetable oil
yams
there are loads but that is just what i came up with off the top of my head
Now a good workuot that you could follow and I can think of quickly would be this:
full squats, 5 x 5
clean-grip high pulls or bent over rows, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20
Day 2:
incline bench presses, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
deadlifts 5 sets of 5 reps, pyramid up in weight each set
weighted dips, 4 x 8
straight-arm pullovers, 2 x 20
Day 3:
full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible