Do YOU Sell Tickets to the Gunshow?

Training Bodybuilding
41

I’ll admit I get discouraged with my arms. After ~3 years of lifting on and off (at least a full year of that off due to being lazy or injuries) and just getting back to it seriously a couple months ago I’ve added a total of 2" to my arms. The problem is that I started at 12" arms. So i’m still up to a very-unimpressive 14". In this time I’ve gone from 135lbs at 5’11" to 179lbs, a change of 44lbs (I lost 20 lbs over the last summer that I had to gain back).
Added 6" to chest, from 37" to 43".

Im going to start a dedicated arm day previously I’ve just trained back and bis together and chest and tris
to try and illicit new growth.
I know that I also just need to gain weight, and am doing so. 6lbs in the past 10 days so far, I added a half gallon of milk and a cup of oats a day to my diet for another 1500 cals over maintenance.

I just posted in here wondering if anyone had advice or went through similiar circumstances. I know steelyD started around my arm measurement before his five month crazy like 3.5" arm gain.

42

[quote]eyegainweightbig wrote:
on arm day, my tricep exercises are:
one arm overhead dumbell extensions
v bar cable pushdowns

…is this enough for my lateral (horshoe) head?

my long ass small arms, I have no visible lateral head (obviously I am bulking, but I would like have a nice visible lateral head)[/quote]

2 movements for triceps? No its not enough. Especially if you dont have decently visible triceps. That means what you’ve been doing hasnt been working and you need to step your game up.

43

[quote]WormwoodTheory wrote:

[quote]Akuma01 wrote:

[quote]waylanderxx wrote:

[quote]Akuma01 wrote:

[quote]waylanderxx wrote:

[quote]Akuma01 wrote:

[quote]waylanderxx wrote:

[quote]Marzouk wrote:
I live in Egypt at the moment, probably 8 out of 10 guys i see who actually look like they train have minimal tricep development and decent biceps. They look kinda stupid with a bulding vascualr bicep and no swoop on their tricep whatsoever. I guess it is just lack of education. [/quote]

Oh, I don’t know. A pair of nasty triceps is just as rare as a pair of awesome calves in my experience. Which leads me to believe they are either both magical genetic shortcomings in 95% of the population or are muscle groups that just require a ton of work to look developed.

You have a point about lack of education though. It is perfectly possible to build big biceps by just doing DB curls but conversely it is very unlikely you will build big triceps by doing just pushdowns, it’s a much more complex muscle that generally requires more advanced methods and a strong mind muscle connection that takes years to develop and learn.

We all can’t be Levrone :'([/quote]

…or can we…[/quote]

Levrone’s triceps routine is like 3x20 of triceps pushdowns haha[/quote]

There are plenty of Wicked Triceps out there. I mean hell, coleman, Priest, Martinez, Dillet, to name a few. From videos ive seen, Im pretty sure they all went heavy and higher rep. 12-15+ reps, with all the cable movements going no lower than 100 and ending on the max/added plates to a stack. Martinez does overhead tri ext for like 12 reps with 100lbs or so. I recall a video of him training arms with Greene back in, i wanna say 2008?[/quote]

WHAT I AM SAYING IS 99.9% OF US CAN NOT HAVE AWESOME TRICEPS BY DOING THREE SETS OF CABLE PUSHDOWNS, DO YOU GET ME AKUNAMATATA?!

lol :)[/quote]

No, i dont think im following. Could you please draw me a picture, along with labels and pretty colors? Maybe throw an “X” at the end, where you main point is, with a Dash line leading to it…perhaps a treasure chest at the end or something. Maybe offer a toy as a prize for finding your measure…? Or perhaps some candy…I like candy…speaking of candy, i wonder what the color Blue tastes like…Smurfs are blue…Hey wait! What…? [/quote]

the moral of the story is pineapple. [/quote]

Thank you for the translation, i think i went WAY over WAY’s head…GET IT?! *slaps knee

44

Akuma is my personal trainer!!!
So, what do you recommend I add to this to complete it, should I add decline close grip bench press with flared elbows?

my one arm dumbell overhead extensions have stalled out, I can’t get the 30’s more than four reps with good form I have stayed at 25’s for 10 reps for a few weeks so maybe I should change up this exercise too??

AKUMA is the shiz

45

[quote]eyegainweightbig wrote:
Akuma is my personal trainer!!!
So, what do you recommend I add to this to complete it, should I add decline close grip bench press with flared elbows?

my one arm dumbell overhead extensions have stalled out, I can’t get the 30’s more than four reps with good form I have stayed at 25’s for 10 reps for a few weeks so maybe I should change up this exercise too??

AKUMA is the shiz[/quote]

I am pretty F-king awesome…So, id say no on your bench idea, i dunno, that just sounds asswack backwards. If you want to do barbell presses, do them on a flat bench with your elbows tucked in and a close grip. For the DB ext…lets see…i really dont see how you can get 10 w/ 25, but only 4 w/30. Id say keep at it, but push it. If you can only get 4, do your 4, pause for a few moments to gather yourself, and try to keep going. I dont think id ever suggest removing DB arcs, i love them. Its something youre going to have to barrel through. Unless you feel some sort of elbow joint pain, just keep going. Do what you can, Bump it, and do what you can again. Torture your tris into submission. Let them know they are being whiny little bitches, and unless they start growing, you are going to F them up every week for as long as it takes. Throw more work in. Do dips. Try different variations of Extensions or press downs. Find what works for YOU.

46

402×582 80.1 KB

[quote]Akuma01 wrote:

[quote]Rocky2 wrote:
Gotta love Natty Jeff Rodriguez’s Triceps[/quote]

I dont believe those are that impressive, mainly because they are disproportional. The Long head is tiny and completely overshadowed by the lateral head, and his triceps are too small for his body period.[/quote]

J-Rod’s tris arent small, lol. What are you smoking?

47

[quote]kingbeef323 wrote:

[quote]Akuma01 wrote:

[quote]Rocky2 wrote:
Gotta love Natty Jeff Rodriguez’s Triceps[/quote]

I dont believe those are that impressive, mainly because they are disproportional. The Long head is tiny and completely overshadowed by the lateral head, and his triceps are too small for his body period.[/quote]

J-Rod’s tris arent small, lol. What are you smoking?[/quote]

Look at the first pic. His tris look like ass. The one you posted looks a lot better.

48

[quote]kingbeef323 wrote:

[quote]Akuma01 wrote:

[quote]Rocky2 wrote:
Gotta love Natty Jeff Rodriguez’s Triceps[/quote]

I dont believe those are that impressive, mainly because they are disproportional. The Long head is tiny and completely overshadowed by the lateral head, and his triceps are too small for his body period.[/quote]

What are you smoking?[/quote]

Judging by the hair, I’m going with the sticky icky…

Straight kush

lol

49

[quote]countingbeans wrote:

[quote]kingbeef323 wrote:

[quote]Akuma01 wrote:

[quote]Rocky2 wrote:
Gotta love Natty Jeff Rodriguez’s Triceps[/quote]

I dont believe those are that impressive, mainly because they are disproportional. The Long head is tiny and completely overshadowed by the lateral head, and his triceps are too small for his body period.[/quote]

What are you smoking?[/quote]

Judging by the hair, I’m going with the sticky icky…

Straight kush

lol[/quote]

Mmm… oh wait. What?

Arms. Right.

My triceps use to be really laggy, and I found that Dips using the Hammer Strength machine really helped catch them up (mostly the lateral head, anyway.) Can work up to some monster weight on these fairly easily.

Something I’ve been doing that’s helped out my long head are… hm, how do I explain it? One-armed supinated tricep pulldowns. ??? Anyway, grab a small handle attachment on a cable stack up high with your palm facing towards you. Then pull it down towards your side in accordance to which arm you’re using. It helps to have the opposite hand on the hip. Really, really has done wonders for that long head.

50

This just in, j-rod’s triceps suck :expressionless:

51

[quote]Akuma01 wrote:

[quote]kingbeef323 wrote:

[quote]Akuma01 wrote:

[quote]Rocky2 wrote:
Gotta love Natty Jeff Rodriguez’s Triceps[/quote]

I dont believe those are that impressive, mainly because they are disproportional. The Long head is tiny and completely overshadowed by the lateral head, and his triceps are too small for his body period.[/quote]

J-Rod’s tris arent small, lol. What are you smoking?[/quote]

Look at the first pic. His tris look like ass. The one you posted looks a lot better. [/quote]

I disagree. Probably mainly because that’s kinda how mine look in that pose :smiley:

52

[quote]kingbeef323 wrote:

[quote]Akuma01 wrote:

[quote]kingbeef323 wrote:

[quote]Akuma01 wrote:

[quote]Rocky2 wrote:
Gotta love Natty Jeff Rodriguez’s Triceps[/quote]

I dont believe those are that impressive, mainly because they are disproportional. The Long head is tiny and completely overshadowed by the lateral head, and his triceps are too small for his body period.[/quote]

J-Rod’s tris arent small, lol. What are you smoking?[/quote]

Look at the first pic. His tris look like ass. The one you posted looks a lot better. [/quote]

I disagree. Probably mainly because that’s kinda how mine look in that pose :D[/quote]

HAHA well then i apologize for my ignorance.

53

[quote]Akuma01 wrote:

[quote]Rocky2 wrote:
Gotta love Natty Jeff Rodriguez’s Triceps[/quote]

I dont believe those are that impressive, mainly because they are disproportional. The Long head is tiny and completely overshadowed by the lateral head, and his triceps are too small for his body period.[/quote]
Actually you’re right. I meant to say the cuts in his triceps head are impressive.

54
55

[quote]austin_bicep wrote:

although lol, in his actual hardcore training vids, he only does pushdowns,hahaha, fucking freak

56

Lateral head can be hard to hit if one has had elbow issues, but with PJR pullovers I was able to train it and have seen good progress.

For triceps I like

  • parallel dips
  • close grip bench press
  • V grip pushdowns
  • overhead rope extension
  • smith wide reverse grip press
  • overhead/bench lockouts

For biceps my wrist cannot handle BB curls so make do DB, EZ and cable curls. After dropping Preacher curls my elbows thanked me (thanks CC!).
My biceps do get extra work from “forearm type work” like hammer, reverse and pinwheel curls.

57

[quote]Elite0423 wrote:
[
Akuma what do you think about training biceps after delts? I find that my bicep movements are a little weaker after hitting delts? Is this a problem? and I cant really do bb curls because of tendonitis i developed from baseball do you think alt dumbbell curls are a valid substitute? [/quote]

The long head of biceps tendon directly crosses the GH joint. So bicep is stressed from pressing so could cause shoulder issues for some people, obviously not all…

58

Concerning Jrod…I’d like anyone here who thinks they have big triceps to post a pic with the back of your arm facing the camera and we can see how huge it looks :slight_smile:

That shot is to show off detail and conditioning, obviously when it is shown in a 2D fashion like that you won’t see the size. Turned sideways as per a normal side tri shot, his tricep looks very good.

And…biceps after shoulders sucks, it really does. I would not recommend it at all.

59

[quote]waylanderxx wrote:
Concerning Jrod…I’d like anyone here who thinks they have big triceps to post a pic with the back of your arm facing the camera and we can see how huge it looks :slight_smile:

That shot is to show off detail and conditioning, obviously when it is shown in a 2D fashion like that you won’t see the size. Turned sideways as per a normal side tri shot, his tricep looks very good.

And…biceps after shoulders sucks, it really does. I would not recommend it at all.[/quote]

i never knew Jrod. I saw the first picture, a picture showing a terrible angle, and saw no triceps. I didnt think “Man, his tirceps probably look decent from another angle,” since this sport is about playing your angles and your strengths. The 2nd photo corrected me.

As for the Biceps after shoulders comment, why do you figure?

60

[quote]waylanderxx wrote:
And…biceps after shoulders sucks, it really does. I would not recommend it at all.[/quote]

I agree with this, at least for me.

One, I’m absolutely dead after I do shoulders and have a hard time lifting my arms to get my shirt off after. No energy to really push a full biceps workout after shoulders.

Two, for some reason, it’s extrememly uncomfortable at my biceps/shoulder insertions (at front delt area). I don’t know whether it’s structural or inflammation or what, but when I try to curl significant weight (ie a working poundage) it makes that area scream.

I have no problem doing them the day before or after, though. That’s just me.