Really happy that i’m getting no pain when doing BB RDL, i’m taking the progression slow and making sure i only go just past my knees to avoid rounding my very inflexible back.
Whats wrong with using dumbbells ? These machines are always being used in my gym too, and usually be people who would do better of they just lifted some heavy dumbbells.
I’m in week 19 of 24 weeks (6 months) so 5 weeks (6 arm workouts left). I’ve not measured since week 12 but have also cut calories since week 12 so i’m nervous on the results. Will definitely post photos and results but guessing a 12 week block was the right length of time and the last 12 weeks providing less return.
Makes me think i’ll do a ‘back and glutes’ 12 week block next.
"From Week 12
In the 12 weeks I’ve managed to go from
Left arm 17inch to 17.25inch
And
Right arm is a 16.5inch to 16.75inch
I’ve no idea if that’s good or bad but it’s progress.
Looking forward to seeing the end results, love he experiment, I keep thinking to do something similar myself, but just never get motivated by the thought of arm days, my Mrs would be pleased if I did though.
I felt the same to be honest and i still don’t love training arms…but i noticed that after an upper body workout, the energy i had left to do arms was minimal and i wasn’t really working them very. I think that’s more important than the volume increase but the intensity i was able to bring.
I am definitely going to do another 12 week block of arms again though at some point as it has worked…jury is still out on a 24 week block though.
I think the issue with dumbbell fly is that people think about this exercise something that will give a good peak contraction or squeeze at the top (like a pec dec does) and focus on the inner pec. When the real benefit of the fly is to get a stretch and really train the pec in the stretch position at the bottom and hit the outer pec. In order to get that real stretch at the bottom you need pull the the shoulders up to your ears and spread the lats as you bring the dumbells down. Done properly the fly is an extremely effective movement as it is one of the few movements that train the pec in the fully stretched position.
