OP,
I saw a big improvement in my lagging biceps experimenting layers with Ring Chins. I did them close grip, strict form, palms neutral with slight twist toward my face at the top.
Ring Chin Ramp to 1 RM, by adding weight each set. When I did not get my chin cleanly above the rings, that was the max for the day.
Ring Chin 3’s w/ 90% of (BW + wt from 1)
Ring Chins at BW for AMRAP, rest 30s, AMRAP
Vertical preacher DB Curls 21’s x2-3
The preacher bench was backward, so that my upper arm was vertical. I like these because the bicep never gets unloaded, like it does at the very top of a regular preacher curl.
I like CT’s idea more than what I did, but an option maybe when done with his program?
[quote]orcrist wrote:
OP,
I saw a big improvement in my lagging biceps experimenting layers with Ring Chins. I did them close grip, strict form, palms neutral with slight twist toward my face at the top.
Ring Chin Ramp to 1 RM, by adding weight each set. When I did not get my chin cleanly above the rings, that was the max for the day.
Ring Chin 3’s w/ 90% of (BW + wt from 1)
Ring Chins at BW for AMRAP, rest 30s, AMRAP
Vertical preacher DB Curls 21’s x2-3
The preacher bench was backward, so that my upper arm was vertical. I like these because the bicep never gets unloaded, like it does at the very top of a regular preacher curl.
I like CT’s idea more than what I did, but an option maybe when done with his program?[/quote]
I train a figure girl. I have her do a total of 50 chins (not in one set obviously, but in as little time as possible) at every workout (to bring up hr back and despite doing no direct biceps work, her biceps changed tremendously in as little as 4 weeks.
Don’t arms include Triceps?
Why don’t they ever get the same love?
Chris, I might actually have an issue with my Triceps similarly as the OP has with his Biceps.
If I may ask, what would be your advice for neurologically reprogramming once’s triceps?
I am not a beginner (18.5 to 19 inch arms on a good day) but need many sets to get my triceps going. Perhaps I could benefit from programming them…
Any advice is much appreciated. Old dream to get them to 20 inches
[quote]IamMarqaos wrote:
Don’t arms include Triceps?
Why don’t they ever get the same love?
Chris, I might actually have an issue with my Triceps similarly as the OP has with his Biceps.
If I may ask, what would be your advice for neurologically reprogramming once’s triceps?
I am not a beginner (18.5 to 19 inch arms on a good day) but need many sets to get my triceps going. Perhaps I could benefit from programming them…
Any advice is much appreciated. Old dream to get them to 20 inches :)[/quote]
perform 50 bodyweight triceps extension on a barbell at the end of every workout (use the Smith machine, set the bar at about mid-thigh. Get into a push-up position with the hands on the bar and bring the bar to the forehead as if doing a barbell triceps extension then extend… focus on keeping the elbows close to your body0.
Begin every workout (even the non-pressing workouts) with heavy bench lockouts (last 2-3", use a shoulder width grip) 3-4 sets of 3-5 reps with as much weight as you can. If you are doing a pressing workout go right into your workout after that, if you are doing legs or pulls then do 3 sets of 10-12 on an isolation triceps exercise after the lockouts, prior to beginning your actual workout.
That is much appreciated! I forgot about the triceps bodyweight extensions! Use to love those!
Do this for 3-4 weeks before going back to a ‘regular’ program?
Again, thank you.[/quote]
Since you are an older folk with a lot of lifting experience and thus with motor patterns that are deeply engrained, I’d recommend doing it for 3 weeks… then 1 week of normal training … back on it for 2 weeks… 1 week regular training… back on it for 1 week then go back to regular training for the long haul.
Ah yeah the Arm Obsession thread gets a refresher course.
@ CT: I was wondering why you only included the Biceps? I figured the since the Tris are a performance muscle group they already are primed through our pressing work with the fast twitch recruitment, thus not really able to use the Bi tactics for them.
I would say its probably best to use the Bicep plan separately from the tricep program for better results. Hit the Bi’s for 6-9 week protocol then do the Tris for 8 weeks.
[quote]brandon76 wrote:
I would say its probably best to use the Bicep plan separately from the tricep program for better results. Hit the Bi’s for 6-9 week protocol then do the Tris for 8 weeks. [/quote]
When trying to solve a specific issue (if you have to use a special tactic it means that you are trying to solve a specific issue) only try to solve one at a time.
While the triceps and biceps (and brachialis) makes up the upper arm, solving a lagging biceps or a lagging triceps are two different issues.
CT,
What should the load(s) be for step 2? I am assuming it would be >1RM with one arm, since you say to use 2 arms to curl the weight up. How much above 1RM are you thinking here? As heavy as possible to complete the sets? Should we use the same weight for the Hammer DB as the regular preacher curls?
[quote]Calvarez wrote:
@ CT: Could I do that nervous’ system reset on biceps together The Chin-Up Project (Chris Shugart’s workout)?
Obviously, without the challenge day[/quote]
Always fix one thing at a time. What I mean by that is that you can add ONE special approach to your program to fix one problem. You can’t build a program out of special solutions.
Second day of the triceps program. Feels really good actually.
Did lock outs for 4 sets of 5 followed by band pushdowns for 3 sets of 12 and at the end of my training session did 50 bodyweight triceps extensions. Very interesting ‘look’ to my arms after these.
with a lot of lifting experience and thus with motor patterns that are deeply engrained, I’d recommend doing it for 3 weeks… then 1 week of normal training … back on it for 2 weeks… 1 week regular training… back on it for 1 week then go back to regular training for the long haul.