Rymon Log of Lifting

[dt79]

@craze9

I don’t remember that. I mean, I remember the curl in the squat rack comment / thread but don’t remember you advocating a specific approach to arm training. I think my mmc with arms is pretty good at this point but how do you really know?

I told the OP in that thread how to train arms. Remembering that you were also there, I mistook that for an exchange with you since we’ve had so many exchanges on hypertrophy vs strength training in other people’s threads before. However, I have definitely told you my views on “hypertrophy training” as stated above many times.

@craze9

OHPSquat (+ arms volume)offBench (+ arms intensity)offDeadlift (+ arms strength)off

Arms volume = 3 sets hammer curls, 3 sets EZ french press, 3 sets DB curls, 3 sets DB Skullcrushers – 15+ reps, short rest, add reps each session

Arms intensity = Cable curl, cable pushdown, 1 set each rest-pause / drop set to failure, adds reps/weight each session

Arms strength = BB curl, EZ Skullcrusher (behind head) 3 sets 6-8 reps, add weight each session

I recognize this plan is directly influenced by Thib’s work but I doubt he would advise you to do this for 6 months straight. I honestly think you should just do a normal bodypart split with an arm day and a bit of additional work on bench and deadlift days for triceps and biceps respectively. Choose an arm day that you like from here:

Do This Routine Instead of That Dumb One

Edit: New routines on page 7, 17, 21 The amount of ridulous “critique my routine” threads is getting silly. Usually how it goes is I open up one of those threads, read it, smack my palm against my forehead and then sign off. I figure a thread with some good well designed preset BB routines should help a lot of these misguided individuals. I’ll start with 1 routine for now and add to it as I see fit (diff frequencies/splits/etc) if people like it. *All exercises are ramped *Numbers at end …

Feel free to substitute exercises.

*additional work:

Rope Pushdowns
5x10 same weight.
Rest 10secs between sets followed by a dropset after the last set.
Squeeze for a 2 count(not 2 secs) at full contraction. If your triceps are not almost cramping, you’re doing it wrong.

Machine Preacher Curls
5x10 same weight.
Rest 10secs between sets followed by a dropset after the last set.
Squeeze for a 2 count(not 2 secs) at full contraction.

**Gain weight!

EDIT

That plan given to you in your thread is extremely sound too. I would advise you to do that first to get used to the idea that you MUST increase reps or weight every workout and beat the logbook even for arms.