[quote]Bauber wrote:
Heavy rowing, deadlifts, etc combined with high rep pump work for direct arm work is what has grown my arms to their monstrous size =D.[/quote]
You think heavy rowing and deadlifts contributed to your arm development? Blasphemy![/quote]
I even curl in the squat rack for maximum growth.[/quote]
Haha. I do too (and feel guilty when people are waiting to squat).
[/quote]
I KNEW IT![/quote]
OP as a powerlifter who is vain and wants big arms too I feel your pain. Like someone else said my triceps seem to grow fine from hitting them hard with pressing variations and Iāll do 3 sets of pushdowns once a week, sure the long head lags a bit but Iām not a bodybuilder so thats a little more specific than I care to get.
However biceps need mroe work, itās bullshit that rows and pullups are enough. Iād say hit biceps on both upper body days 4-5 sets of 8-15 reps, you can split that up over 2 exercises if you like or stick to one. Another thing Iāve done recently with some success is having 2 bicep movements and the latter being incline curls once my biās are already super pumped and getting the stretch in the bottom position seems to have helped with growth
I did Thibās arm workout on this site (the one where he has 4 different strategies). It added an inch to them but it quickly went away as I didnāt do any maintenance on them.
[quote]Mtag666 wrote:
OP as a powerlifter who is vain and wants big arms too I feel your pain. Like someone else said my triceps seem to grow fine from hitting them hard with pressing variations and Iāll do 3 sets of pushdowns once a week, sure the long head lags a bit but Iām not a bodybuilder so thats a little more specific than I care to get.
However biceps need mroe work, itās bullshit that rows and pullups are enough. Iād say hit biceps on both upper body days 4-5 sets of 8-15 reps, you can split that up over 2 exercises if you like or stick to one. Another thing Iāve done recently with some success is having 2 bicep movements and the latter being incline curls once my biās are already super pumped and getting the stretch in the bottom position seems to have helped with growth[/quote]
At least someone else understands my struggle. I get so many different answers when I ask people with above average to huge arms at my gym what they do to train them. I guess it all really does depend on what your body in particular responds to. I would start utilizing supersets, drop sets, etc. but as someone who doesnāt bodybuild, I donāt really know how and when to properly utilize them.
I think Iām going to give 5 sets of 10 a go for my upcoming 6 week strength program. Iāll do a tricep and bicep exercise after every upper body day for 5x10 (thatāll be 2-3 times a week). I may superset a bicep and tricep exercise on the last upper body day of the week for I want to throw some shoulder isolation work in there as well.
Itād look something like this:
Upper Body Day #1:
Close Grip Bench Press - 5 sets of 10 reps
Close Grip Bicep Curl - 5 x 10
Upper Body Day #2:
Decline Dumbbell Skullcrushers - 5 sets of 10 reps
Dumbbell Incline Bench Spider Curls (hammer) - 5 sets of 10 reps
Upper Body Day #3:
Tricep Cable Pushdowns + Overhead Cable Curls (superset) - 4 x 10
Shoulder Work
Overkill?
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Man just focus on barbell curls and dumbbell curls for now. Do TWO bicep exercises on one day and focus on the mind muscle connection. Stick to higher reps most of the time. Thatās it, good luck.
I used the preacher curl
I did 4 times per week
My strength increased very quickly, I bumped the weight twice per week for the first two weeks and weekly for the final weeks.
Sometimes I end workouts early if Iām totally off but I always made sure I did this no matter what.
This starts to suck pretty fast.
[quote]Miller308 wrote:
I donāt want to turn into a bodybuilder lmao[/quote]
First off, thatās some good lat/chest to waist ratio you got.
The fact that youāre attempting to improve muscle composition through weight training makes you a bodybuilder. Once you accept this paradigm shift, youāll have an easier (but still challenging) time meeting your goals.
Iāll post two pics. The first is from August 2014 (it used to be my old avatar). The second is from today (itās blurry and grainy because my phone camera isnāt very good and I happen to be bored sitting at a Holiday Inn waiting for something interesting to come on HBO).
[photo]41197[/photo]
Like I said, the second isnāt as clear as it can be but there is a difference, imo, in the overall size from last year.
To improve any stubborn bodypart - especially as a natty - takes a special poetic bat-shit crazy obsession and belief. The first order of business, I suggest, is to re-evaluate your definition what bodybuilding is.
So you are doing this on top of Canditoās 6 Week Strength Program? I have not done that program but have read the PDF and looked at the excel spreadsheet. no where does it say to perform any workout with an additional 30 sets of bicep exercises and 30 sets of tricep exercises, it gives the program and than an additional 2 optional exercises for 3 sets of 8-12 reps. In my opinion I think you are over-training your arms. pick a basic bicep movement and a basic tricep movement and put them in the optional exercises and hammer away at them for the prescribed sets. If you run a program you need to run the program.
I donāt actually train arms at the moment, though, when I did it tended to favour a few standard movements (example: EZ bar curls + hammer curls for three sets of 7-10 each followed by a āpump movementsā), for the pump movement Iād go with a fairly light db (about 50% of my max) & do what I like to call ācrazy eightsā ie, Iād do eight reps with one arm then switch straight to the other, then back to first for about 4-5 sets per armā¦zero rest!
For triceps Iād do something more like: Close grip swiss bar press 3x6-10, then push-downs 3x8-15, then Iād some form of tricep extension (either with cables or a resistance band) in a similar style to the aforementioned ācrazy eightsā approach.
My arms are 2 inches bigger than yours and I rarely train arms directly. When I do, Iāll do about 3-5 sets for biceps and 3-5 sets for triceps. Yogi was being sarcastic, but it seems you didnāt pick up on it. Pick one or 2 biceps exercises and 1 or 2 triceps, and do those regularly, varying the set/rep scheme a bit. sets can be as low as 6 reps and as high as 20. If youāre doing up to 20 reps, do 3 sets. If youāre doing as low as 6 reps, do 7-8 sets.
Stop wasting your time with wrist curls. Theyāre so fucking useless.
