>the most important part of looking strong and masculine
>weapons are called arms because you use them to hit people
>girls like them the most
>the most visible muscle without removing shirt
>always the first part to be replaced with cybernetics in scifi because they are the coolest body part
Don't even try to deny, there is mountains of evidence.
It's All Fucked Shirt $22.14 |
Thalidomide Vintage Ad Shirt $22.14 |
It's All Fucked Shirt $22.14 |
I’m thinking of doing curls every day. Just 2-3 sets to failure per day. Take a week off every month. I’ll see what this does.
I've been doing this for about two months now, arms are making way better progress. My biceps are weird in that they get absolutely gassed after 3-5 sets so bicep only days are worthless. Splitting up the volume over the week made my curl weight and reps go up consistently.
>My biceps are weird in that they get absolutely gassed after 3-5 sets
That just means you are doing each set and rep properly.
The biceps is a small and weak muscle, better to get 5 good sets in than to do 15 sets of junk volume where you're just throwing weights around.
Just do this workout. Been on this for around a month and my arms have grown a quarter inch
holy shit what a bunch of homosexuals
So instead of Rich's 8 hour arm workout you do this shit, that's not how you become part of the 5%.
>skull crushers into hammer curls
thanks 15 minute video
You'll get a tiny little pump and eventually tendonitis.
20 working sets a week is the absolute maximum
Yes, biceps and shoulders are the only muscles you need to pull. And it's what will decide if you look jacked or not.
You can deadlift 10000000 lbs but if your biceps are small people will think you are a b***h twink.
*need to pull girls
> b-but what about abs
Nobody sees your abs, women do see and WILL grope your biceps if they're big enough
You should at least be lean though
Don't be Only Shoulders guy
Bros. I am only shoulders matter mode with that nasty lower stomach saggy fat. But every time I cut I lose all of my strength and gains right when i start to get out of novice territory. I seriously need help.
The v-taper on this guy, he would look great if he trained properly, and didn't have a pouch on his stomach
This is a dude who is actually in shape but who just has loose skin from being formerly fat.
Social media fren
triceps too
if you have big biceps and you dont have triceps [like youre some autist who did curls every day while watching anime for years] it looks fricked up. like you injected synthol or something
True true
Just arms in general, forearms, biceps, triceps and shoulders, all need to be as jacked as possible for maximum pussy pulling
agreed then
although i dont want big ol roider ape looking delts, i think theres a point where too much is too much for shoulders. for arms though i sincerely think that there is no such thing as too jacked
Delts, too
If you dont have good delts your arms look weirdly bulbous
yeah but that guy already said delts
Legs too. If you're top heavy you look moronic and weak
Traps too, if you dont have nice traps your shoulders and arms look like adult limbs stapled onto a child.
Neck, too. If you have a small neck you'll look like a weak nerd
#
#
#
#
#
Chest too, if you have a small chest you’ll look like a 13 year old or a surfboard with inflatables as arms
Wrong
>t. 1pl8 bench
Girls oggle a strong chest, idiot
>Girls oggle a strong chest
This
Ive had a chick literally claw my chest in a sexual way (if that makes sense) at a party
The same goes for lats and pecs
And same goes for mid section want it nice and tight but then you want a tight waist too. And if they're not leading down to some jacked and juicy quads you may as well not bother... Then there's calfs...
Delts, tri- and biceps are the holy trifecta of an aesthetic upper body.
> Delts, Arms, Pecs.
ftfy
Sorry, meant to say for aesthetic arms.
Yep. Just look at people like Blaha. He just looks like a fat guy who doesn't work out despite the muscle on his back & legs because his shoulders & arms are DYEL
>shoulders
what are some exercises
OHP, lateral raises, the usual. OHP done seated with DB and lat raises with low weight and a shit ton of reps
Military press or similar
ive been focusing on arms a lot lately and noticed my biceps are "keeping up" with my triceps and delts but arent growing proportionally with them. like my biceps are growing without isolation exercises but they just keep looking smaller and smaller. so i said frick it ill throw in some barbell+dumbbell curl variations and see if that helps bring them up to speed
correct
do chin ups, if you're weak, try curls, godspeed anon welcome to IST
Any program without curls, strength or bodybuilding is a failed program
>curls, strength or bodybuilding
moron don't all programs have at least one of those? If your shits dont have strength or bodybuilding what are you even doing, crossfit?
>the most important part of looking strong and masculine
Simply false.
lats > everything
Basically OP, you need everything to look big and strong, but you can probably get away with no ass, hamstrings, and lats and normies won’t notice. But those are some things that really separate you from a crowd of “fit” people and make you look like a huge dude.
I'm gonna focus on obtaining bigger arms this year
>most important part of looking strong and masculine
They're important for looking masculine, but not even top 3 in importance
>girls like them most
No, abs are what girls like most. Arms are second. Both are also behind face and height.
Why does IST always seem to forget that low body fat is a huge factor in having a good looking face?
>Looks
>Training anything other than traps and calves
What's the arm size cutoff to avoid being a complete dyel at 6ft tall? Currently have 15.5inch arms.
I'm addicted to curls and it fricking sucks. I've only be going to the gym atleast 3 nights a week for 2 months now. But even if I start off doing squats and leg press i end up doing curls between sets. I feel like it's the one muscle group I'm noticing a difference.
Lose weight and start over.
Arms carry less fat in men, that is why you are noticing less of a difference. Arms contain smaller muscles than your legs and back as such they are quicker to respond to hypertrophy. Be careful not to over exercise them as they are quit small, of course your movements, frame, genetics, and diet means your mileage will vary. Bicep tears are unfortunately common because people push them too hard too often, so listen to your body and respect your ligaments. This applies to your entire body as well, especially the ligaments in your feet, back, and knees.
Keep doing it anon. I started out a curl bro and now that I'm almost 3 years into my fitness journey, I'm so glad I did. The secret is mild to moderately disproportionate arms and shoulder girdle with a still strong rest of your body, looks better than perfectly proportionate arms and shoulders.
Arnold is a great example of this.
holy shit that vein in his right arm looks way too big.
I agree. Arms and shoulders > everything else
bumstead doesn't understand the pose at all, and doesn't have the back to make it look right
Get lean bro. You can tell there’s muscle there to work with under all that body fat.
Do some cardio, lose a little bit of weight so that your muscles can show more. Trust me it will make a big difference.
What's the 1234 of curls and skullcrushers
>DB curls: 25kg (55lbs)
>BB curls: 60kg (132lbs)
>Skullcrushers: 60kg (132lbs)
if 80% of gains are made in the first two years of lifting, will lifting this heavy naturally give any greater size?
might as well throw in legs, dont want to fall over bc you are so top heavy
Hey, can't forget about glutes, either. Chicks love a nice, meaty ass on a guy. More cushion when getting pegged.
Dont forget to do your kegels. No sense building all that muscle to get laid and forget the most important ones
I might work glutes more since I seem to be blessed with said meaty ass naturally
you got a problem building wait a minute.You have the upper body, and you have no legs, you got a problem building your legs. You have the upper you have the lower body and you don't have the upper body, the upper body, it is easier to build.So if you have the lower body and you don't have the upper body, it is easier to build the upper body.U have the upper body and you don't have the legs, you got a problem building the lower body
am i the only one who had a difficult time reading that?
newbies
upper body (upperbody) (body upper)
Does Joe Biden post on IST?
No he dickyposts on IST
You can rest easy knowing at least 1 person got it bro.
checked and me too
i found it funny
blahas squat and deadlift really arent that great considering how fat he is and how much PEDs hes taken so idk man
it piss
the pissening
triceps are like 2/3 arms. girls are dumb they love feeling the triceps but visually like biceps. so you need both.
im barely at 1/2/3/4 but this girl always comments on my arms and feels them up during sex or cuddling. I work in specific exercises for arms each time I workout. dont forget forearms too.
true but now I have elbow pain 🙂
Who is this and what weight? Those full ones look like 100's
Cep thread? Post ceps. And yes, arms and shoulders are all that matters.
Mirin bro. Here's mine, I know it's still DYEL tier but I'm still a /fat/ty; but I've been lifting as much as I can and will keep at it. I'm at my 2nd month so far.
hairy/10
Keep at it fatass, work at shoulders too
Same build and hairyness. This is after 4 months of lifting
homosexual bis and tris won't grow. Should I just do shitload of accessories? Light, medium or heavy?
You cant train them like most other muscles. Your arms need a frickton of volume. Im talking 3 exercises with 4*20/F. Just pump them like crazy and they will grow
Ok, thanks dude. Your arms look solid. I need to look into it and do something. Hate triceps extension though because every single time I do them it feels great but I get the worst tricep doms for next 4-5 days. Anyworkarounds for this shit?
Do them more or dont do them then. For me, its rope push downs and db french presses.
I like how they feel but the aftemath...
Probably going to start with one set of 8 every day so they get used to the movement.
have you ever run into tendon issues? i have tried hitting arms 3x a week but that seems not sustainable, around 2x feel's better for me
you're arms look's very good btw
yep, bice and trice, as well as chest and shoulders are what define the look
i train only them tbh
also bice are literally an easy win
you just take dumbells or barbell and pump it up
thats fricking it
gonna need your sets/week or volume recommendations
Don't forget your legs too guys
Saw a guy yesterday who did plenty of pull-ups and had good arms but his legs.... Even with a pants on they were skinny like a 10yo kid...
that was me, I broke my patella and am still rebuilding
>CRRRRACCK
Don't worry, the eternal recurring pain will remind you that you're mortal and you need to do and be better. Tore my mcl and dislocated the patella and the ortho said i may never run again, and certainly won't be climbing any mountains. I kept my composure til i limped to the car and cried the whole drive home. Then i said frick that idiot and worked myself up tk running 4 miles and doing mountain climbers.
Pain will set you free.
>LOOKING strong and masculine
>hit people
>girls like them
>the most visible
sounds like you're just working out for other people
AHEM
That belly is awful
my gf literally says he likes my arms the most
and not even a specific muscle like bicep, just arms in general
she likes to grab them thru the day and check if they are still hard
she gives zero fricks about my chest, belly and legs
sometimes she mentions my back too, but most important are arms
I had triceps to die for ten years ago and my wife didn't care because I didn't train biceps. Show muscle or not, women seem to care about the dude bro muscles the most.
>my gf
>he says
This. It's also why the stigma of being a "curlbro" is the biggest, it simply big arm envy.
Don't fall for the trap, make sure to do your curls.
If I just do sets of 20 curls repeatedly throughout the day, after sending work emails or whatever, will that be productive? I feel like I could do hundreds every day.
It will be better than doing nothing but if you do something this moronic Id say you should go to failure on every set. Also beware of tendonitis.
>tendonitis
this, if you do hundreds a day you'll frick yourself up, do the standard hypertrophy
That's called cardio
Girls do indeed like arms
I went on a date with a girl a few months ago and she kept poking me in my arms and feeling my muscles
It was pretty obvious she liked the fact I was muscular than she was turned off by the fact that I'm overweight
arms, neck and traps, got longer hair but when I tie it up and can see my neck and traps properly it changes everything, b***hes LOVE arms though
no lie spotted. bicep curls are the most high t exercise
i dont lift btw
Same hydes little brother
guru?
My arms look alright from side on, but from the front they still look small/ narrow. Ive been trying to do more curls with a palm down grip to work the brachialis as I've heard this makes the arm look wider.
Thoughts, advise?
ive heard girls say their favorite part is the arm but women are moronic and probably mean the whole frame so i still go with shoulders
Arms/shoulders are my biggest priority, even do them on leg days with lu raises, on top of having tricep/bicep work on my shoulder/chest days. This is also with an arm day. At 6'3" with a holocaust survivor starting point and a ridiculous wingspan, this is the only way I've been able to add arm mass in a reasonable amount of time, even though they're still relatively small (16 in.)
What do you all recommend for a 6’6” skeleton? I weight around 170lbs and don’t like how I look.
Any advice brothers?
Whats your age? Early 20s you can get away with a mildly taxing labor job and some lifting while eating like shit. Past 25 you need to take alot more care into meal prep though
I’m 29
Start. Yes, you will have to work twice as hard to not look DYEL than manlets or even 6ft guys, but you'll win in the long run. Aim for the athletic, lean look.
Eat well, eat enough, lift AT LEAST 3 times a week. You got this.
bulk and lift
just like every other muscle arms are genetic. i have been lifting for 10 years and my arms are still 12-13 inches. im not very blessed lol
have you tried working harder?
are curls the only way to get better biceps?
And chin-ups but curls are better imo
Zercher squats help in a way too but curls work way better
it's good to see that you are rooting the post that mentions working your back. I like your positive attitude!
Are cable curls a meme ? Feels better to me
Nah theyre dope. Especially rope cable curls
Tried them just the other day. The y give a sick tension towards the top of the movement, which is exactly what you want. Give it your all and pull through the resistance.
>the most visible muscle without removing shirt
Chestlet detected
It's all about the face.
So how long would this kind of progress actually take?
can't just target arms or you'll look like a unbalanced moron or worse a leglet.
like 8 months to a year of focused full body effort and diet
You can do it in a few weeks. 10 minutes biceps a day and then 50 minutes working on whatever else you want.
Once your biceps catch up to a point you're happy with you can stop training them specifically every day.
What is OP trying to say?
lol at some responses. as a rule of thumb you need to put on 10lbs of mass overall to gain 1 inch on your arms.
Rate my arm day
Hammer curls - 1x 6-8, 2x8-12
Double rope tricep pushdown - 3x8-12
One arm cable curls with my arm behind my torso - 3x8-12
Overhead cable extension with straight bar - 3x12-15 (just feels good in this rep range)
Machine preacher curls - 3x8-12
>Hammer curls - 1x 6-8, 2x8-12
Why? Also why hammer curls before eveything else? Also I think its smarter to train arms in a higher rep range and really going for a crazy pump. 15-25 is my usual one but whatever suits you m8
Dudes who only do bicep curls or have defined arms but no pecs or ab mass/definition look gross.
I say it again and again. Do chest/back, shoulder/arms and leg routine. The holy aesthetic muscles (shoulders/arms/traps) deserve a own holy day.
The arm training on chest/back + direct arm training on arm day will add a lot of volume (4x week) and pump your arms like nothing else.
My holy routine after lots of trial and error:
Chest/back:
Bech press
Incline press
Butterfly
Barbell row / Chest supported row
Lat pull down/pull ups
Dumbbell row (arm closer to body=lats)
Cable crunch
Shoulder/arms:
Shoulder press
Lateral raises/ upright rows
Cable lateral raises
Rear delt rows
Face pulls/ reverse pec dec
Barbell curls
Skull crusher
Cable curls
Cable pushdown
Shrugs
Wood chopper
Legs:
Bulgarian split squats
Romanian deadlifts
Leg extension
Leg curls
Calfs
Leg raises
*On leg day you can add squats, hack squats, leg press and hip thrusts. I do bulgarians 3x upright for quads and 3x forward for gluts
Man chest and back is just not that great of a day. Let me preach you the Gospel of Push Pull Legs Upper (focus on shoulder and arms)
Chest/ back is fricking great. It has a reason why oldschool golden era boys did it.
Feels better like sex
What are the reps x sets on this? 3x10
My arms are okay I'm cutting so I can't lift heavy and I feel small
Sick core dude, do you do core exercises or did they just come along with your workouts?
I just recently started doing a lot of core stuff as some shit between my sets with weights. Nothing too crazy just rollers, crunches, that leg lift one, Russian twist I think is name of the other one I do and there are some more but I don't really remember what I do.
holy shit, dubs of truths! I need to up my dumbbell curls game
I did P/P/L for years, got very strong and jacked but arms always lagged. Started incorporating Arm days with progressive overload and am seeing slow progress again. If you have good arm genetics and insertions, some tricep extensions after push and bicep curls after pull might be enough but for others it doesn't work. One thing for sure is hammer curls thickened my arm from the front view, which makes the entire arm look thick when relaxed. Very important imo.
In only 30 days
You too
Can learn
Photoshop
me on the left
>weapons are called arms because you use them to hit people
you made me giggle
Lean runner/swimmer body >>>>> lifting
*If your primary goal is to be all- around healthy/fit and attract girls*