[quote]BONEZ217 wrote:
TheGatekeeper wrote:
BONEZ217 wrote:
WestCoast7 wrote:
Somehow I find it hard to believe that you are benching 315 and pressing 225 and don’t have decent sized arms since your triceps are extremely involved in these heavy motions.
If your not trolling, I would suggest cutting out your arms day, because you are probably over working them and not allowing enough time for recovery and growth. Personally I do not include an arms day in my regiment because I feel that my bis/tris get good enough work on my back and chest days.
If your 5’8" 245 lbs at age 17 you should be getting your pro card soon with stats like that, or you should be going back to your troll cave.
You got pics?
This is a stupid post. Bench pressing 315 is no huge feat (it is impressive for a 17 yr old good job OP) and certainly not for a 245lb person. Some people actually have arms that don’t grow from compound movements, crazy huh? So instead of asking how big the OPs arms are currently along with a chest measurement for comparison you call troll. You don’t even know the bodyfat percentage and you’re talking about ‘pro cards’. Come on man.
Cutting out the arms day for someone whos arms arent growing is the single worst piece of advice you can possibly give. His arms aren’t being over trained. That’s rediculous. Someone who trains their back properly should get nothing more than a small pump in their biceps, definitely not enough stimulation to build 19" arms. Same goes for chest and triceps.
Im not talking about Pro card if your referring to me, and my competition weight is 200 pounds.
No that was a response to the quoted post.
And if you aren’t getting a pump you aren’t hitting the muscle and that’s the problem.
You need to really focus on the contraction at the top of the lift. While you are sitting in you chair flex your bicep as hard as possible. Hold it for a few seconds or whatever. If you do that enough times you’ll get better at activating those muscles. When you go to the gym do the same thing but with a dumbell in your hand. Do not pick up the dumbell you think you can handle. Start with the 30lb. I just picked an arbitrary weight that you should be able to handle under complete control. Do standing alternating curls with emphasis on the contraction. Use full range of motion. Do 12-15 reps and increase the weight for the next set if you think you can. Squeeze the handle as hard as possible throughout the movement. Do this until you get a good pump. As many sets as it takes. If your grip starts failing and they start to resemble hammer curls than drop the weight. Keep the form down until you can feel the muscle working.
Once you establish a proper mind muscle connection than go back to your normal arm routine. Do this 2-3 times a week if you need to, space the days obviously.
The same goes for triceps. You may want to preexhaust the muscle by doing isolation movements first and then move to close grip pressing. [/quote]
What BONEZ said is very important. It’s the only way I got mine to start peaking and growing again after I had come to a plateau. Mind muscle connection is really important, with any exercise for that matter. If you’re just doing heavy weight, doing the motions but not feeling the muscle tendons strain through the movement then there is no point in performing it unless you are doing it to impress other people watching you workout which is gay because who gives a fuck what you can lift when it comes to bodybuilding it’s all about muscle mass and size, not about benching 500lbs.
