>14" arms

>14" arms
give me your best arm workouts, I need these to grow badly

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  1. 4 weeks ago
    Anonymous

    Nice flowers homosexual.

    • 4 weeks ago
      Anonymous

      rented apartment bro

      • 4 weeks ago
        Anonymous

        T-T-THEYRE NOT
        MUHMUHMUHHHMUHHFLOWRS

        All that muscle and you’re still a b***h. Lmao.

  2. 4 weeks ago
    Anonymous

    >bicep curls
    >tricep pushdowns
    3x8-10
    do this for 3 years with diet. congrats, your arms are huge now.

    • 4 weeks ago
      Anonymous

      >15"
      6'2 lanklet
      Idk if there's much more I can do but love me some close grip tricep cable pushdown, tricep extension machine, close grip ez bar curl, preacher curl machine

      You guys prefer tricep pushdowns over overhead tricep extensions?

      • 4 weeks ago
        Anonymous

        pushdowns dont hit the long head like overhead tricep extensions do

        • 4 weeks ago
          Anonymous

          they hit the other 2 heads well though. I think you want both

        • 4 weeks ago
          Anonymous

          Take it to failure and it will

          • 4 weeks ago
            Anonymous

            limited by the other 2 heads of the tricep
            its like saying do bench to failure and it will hit your triceps even though its mostly a front delt and chest exercise

            • 4 weeks ago
              Anonymous

              >limited by the other 2 heads of the tricep
              It's not. Drop this moronic nonsense. The medial and lateral head are as active in all other triceps exercises people claim are for the long-head yet somehow this doesn't come up for those.
              >do bench to failure and it will hit your triceps even though its mostly a front delt and chest exercise
              If you are doing bench press to failure, the triceps will be used a lot more than if you aren't doing the reps to failure because your body has to recruit it more than otherwise to do the final few reps.

        • 4 weeks ago
          Anonymous

          [...]
          You guys prefer tricep pushdowns over overhead tricep extensions?

          >pushdowns
          >extensions
          why not just do bench + dips?

          • 4 weeks ago
            Anonymous

            bench and dips are a horizontal pressing movement pattern and prioritize torso musculature in priority
            so if you want to look like a spider go ahead and only do bench + dips. i speak from experience
            also dips are super fatiguing as a movement, you wont be able to bench as heavy as possible if you have both in your program

            For the seated db extensions? Yeah I don't think I ever started with em, used them well into my workout. Lot of noob gains doing a brosplit for arms but now I just do ppl and throw in whatever tricep thing I want but usually just do 81.5lbs for 3 sets on straight bar close grip cable pushdown

            for extensions with the ez bar
            if i do light hammer curls or anything that gets blood into the elbows it feels 100x better.
            same for JM pressing

            • 4 weeks ago
              Anonymous

              >you wont be able to bench as heavy as possible if you have both in your program
              joke's on you, I only do dips AFTER benching
              >if you want to look like a spider
              elaborate on this, please
              Will I grow an two extra sets of limbs if I continue without tricep isolations?
              What is so important about triceps isolations, anyway? I thought bench hits the entire triceps.

              • 4 weeks ago
                Anonymous

                >joke's on you, I only do dips AFTER benching
                okay then just reverse it, you wont be able to dip as much if you bench before
                >elaborate on this, please
                spider physique = torso dominance
                i thought it was self explanatory
                bench doesnt hit the "entire" triceps well, unless you do close grip bench but heavy compounds alone arent optimal for big arms

              • 4 weeks ago
                Anonymous

                >bench doesnt hit the "entire" triceps well, unless you do close grip bench
                I bench twice a week, every 3-4 days. Normal bench on one day and close grip bench on the other.
                >heavy compounds alone arent optimal for big arms
                I know but I really want a clean 225x10 bench, and I also like having pumped triceps & chest.
                I do plenty of biceps & forearms isolation. Forearms mostly for grip strength.

            • 4 weeks ago
              Anonymous

              >for extensions with the ez bar
              I don't really ever do these. But any heavy, elbow-loaded movement should definitely be preceded with an elbow warmup of SOME sort. Even if it's just two low volume sets. When I did do these I'd usually get some good bench sets in and then go to these but it isn't rocket science man, just lift

      • 4 weeks ago
        Anonymous

        Pushdowns give me way better activation and feel like the more practically useful motion to memorize doing for 1000 hours.
        Cycle between rope and bar every 6 weeks for

        pushdowns dont hit the long head like overhead tricep extensions do

      • 4 weeks ago
        Anonymous

        Do both. Here's a full arm day
        >EZ-Bar Curls 3x6-10
        >Pushdowns 3x6-10
        >Dumbbell Bicep Curl 3x8-12
        >Overhead Extensions 3x10-15
        >Concentration Curls 2x10-15
        I'm personally a fan of the French press instead of the overhead extensions for my overhead tricep work but I know most aren't a fan. If you want bonus points for triceps do pullovers after your arm work is done. The triceps stretch is unreal. Give your arms a dedicated day and take all sets to failure. Treat the arm exercises with the same intensity you would for your big compounds. You'll add meat to your arms fast

        • 4 weeks ago
          Anonymous

          dude volume lmao

          • 4 weeks ago
            Anonymous

            >8 sets of biceps and 6 sets of triceps is too much waaaaaaa

    • 4 weeks ago
      Anonymous

      >tricep pushdowns
      NTA but
      no way that looks like it will frick up my shoulder

  3. 4 weeks ago
    Anonymous

    >15"
    6'2 lanklet
    Idk if there's much more I can do but love me some close grip tricep cable pushdown, tricep extension machine, close grip ez bar curl, preacher curl machine

    • 4 weeks ago
      Anonymous

      Oops forgot Pic

    • 4 weeks ago
      Anonymous

      [...]
      You guys prefer tricep pushdowns over overhead tricep extensions?

      I forgot to add, I did a a lot of seated dumbbell tricep extensions, never really liked using an ez bar or similar. I rep out 100lb on single dumbbell extensions and they feel great

      • 4 weeks ago
        Anonymous

        did you warm up your elbows before doing them?

        • 4 weeks ago
          Anonymous

          For the seated db extensions? Yeah I don't think I ever started with em, used them well into my workout. Lot of noob gains doing a brosplit for arms but now I just do ppl and throw in whatever tricep thing I want but usually just do 81.5lbs for 3 sets on straight bar close grip cable pushdown

          • 4 weeks ago
            Anonymous

            Yeah I gotta get myself a straight bar I only have a rope and I feel like a straight bar would be better

            • 4 weeks ago
              Anonymous

              Rope feels so good, and there are allegedly variations that hit each of the three heads of the triceps

            • 4 weeks ago
              Anonymous

              frick the rope dude, i'm never using it again. went back and forth for a while, nah.

            • 4 weeks ago
              Anonymous

              Rope feels so good, and there are allegedly variations that hit each of the three heads of the triceps

              Straight** bar
              Holy shit I'm a moron

  4. 4 weeks ago
    Anonymous

    I have 14 inch arms and yours mog mine

    • 4 weeks ago
      Anonymous

      i'm a 5'8", you're probably taller that's why, also may be the angle

  5. 4 weeks ago
    Anonymous

    Put down the fork fatass powersharter

    • 4 weeks ago
      Anonymous

      >fatass
      158lbs bro

      • 4 weeks ago
        Anonymous

        >158lbs
        What are you? 4'5?"

      • 4 weeks ago
        Anonymous

        Soft and breedable with a cushion for the pushing

  6. 4 weeks ago
    Anonymous

    Straight bar curls
    Dips
    Grip exercise

    • 4 weeks ago
      Anonymous

      can't do straight bar curls, makes my forearm tendons hurt for some reason

      • 4 weeks ago
        Anonymous

        Then use an ezbar.
        > for some reason
        The reason is related to the carrying angle of the forearms. When the hand is fully supinated, the forearm is angled outward and no longer in line with the upper arm. Whereas if the hand is rotated slightly away from full supination, the carrying angle is not longer an issue.

        The key is either a wider grip with a straight bar though this can still be uncomfortable for some people or to use a ezbar.

  7. 4 weeks ago
    Anonymous

    What about skull crushers?

  8. 4 weeks ago
    Anonymous

    concentration curl
    preacher curl
    hammer curl
    skullcrashers
    tricep pushdown
    dips
    narrow grip benchpress
    do supersets, slow reps with weight big enough you can only do 6 reps in a set if you can do more than 6 reps add weight or do more sets.
    get to 35kg(77lbs) curl with single hand and you'll have 17 inches(43cm) 'ceps

  9. 4 weeks ago
    Anonymous

    put your cleaning supplies in a cupboard or under the sink out of plain sight what the frick are you thinking?

    • 4 weeks ago
      Anonymous

      he is flexing with all the different smells he has

  10. 4 weeks ago
    Anonymous

    Are 16" arms too much to ask for a natty boomer?

  11. 4 weeks ago
    Anonymous

    TFW 11 inches at 23.1% bf

  12. 4 weeks ago
    Anonymous

    How the frick are you arms 14” mine are 14.5” and yours make mine look DYEL
    Is there some stupid Black person geometry happening on my arms? Do you measure them flexed or relaxed?

    • 4 weeks ago
      Anonymous

      Your arms are indian his are ~~*white))(

      • 4 weeks ago
        Anonymous

        This. It's the angle of the vindaloo. Should have been doing pushups when you were in prison pajeet.

  13. 4 weeks ago
    Anonymous

    >le ironic anime tattoo
    I hate you alt-bro creatures like you wouldn't believe.

  14. 4 weeks ago
    Anonymous
    • 4 weeks ago
      Anonymous

      If you frick up, you can get rhabdomyolysis and ruin your gains.

  15. 4 weeks ago
    Anonymous

    dude your big enough

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