BIG ARMS

how do i get big arms? no i need an arm day?
i feel like bro splits are the real deal and maybe science based lifting is a meme..

  1. 3 weeks ago
    Anonymous

    n

  2. 3 weeks ago
    Anonymous

    bro splits are for guys that want results. My arms didn't start showing growth until I hit them often, now I just do them once per week with shoulders, they get some work on my chest and back day. But if you want arms you need to hit them directly...

    • 3 weeks ago
      Anonymous

      Post bicep

    • 2 weeks ago
      Anonymous

      When I did a bro split, my arms grew very nicely but everything else was shit. I took few years off from lifting and now im doing PPL and my arms are not as big as they used to be but the rest of my body looks rly fucking good.

      So I think I'm going to just throw in arms twice a week like I think the best way is to do like push/legs/pull/rest and then just do both bicep/tricep on the push and pull days.

      Bros, I love doing arms and hit them every day. However, they're not growing the way I want. Am I doing too much volume?

      ITT: armlets not overloading compound lifts enough thinking they need to do several arm exercise variations when doing fewer and training harder would achieve better results

      • 2 weeks ago
        Anonymous

        have fun with those tendons and joints

  3. 3 weeks ago
    Anonymous

    are you implying those arms are big?

  4. 3 weeks ago
    Anonymous

    chinups, on every back day
    do 8-12
    and when you can do more start doing weighted chinups
    >t. can chinup 30kg for 7 reps

    • 3 weeks ago
      Anonymous

      Post bicep

      • 2 weeks ago
        Anonymous

        85kg 190cm

        • 2 weeks ago
          Anonymous

          have you tried, idk, lifting?

          • 2 weeks ago
            Anonymous

            Post body fagget

            Miring

            Thanks brother, do lean bulking, count cals and train hard and take creatine. Believe in you

            Natty?

            Ja. Been lifting for 5 years all in all. Dieting and eating right for 2 years. First time ever someone questions my natty status. Will take it as a compliment

            • 2 weeks ago
              Anonymous

              https://i.imgur.com/2IZiBGt.jpg

              85kg 190cm

              Your zoomer hairstyle disqualifies you from having an opinion fucking dog

              • 2 weeks ago
                Anonymous

                The haircut is on the emoji

              • 2 weeks ago
                Anonymous

                How fucking blind are you?

        • 2 weeks ago
          Anonymous

          Miring

        • 2 weeks ago
          Anonymous

          Natty?

        • 2 weeks ago
          Anonymous

          looking good moron

  5. 3 weeks ago
    Anonymous

    When I did a bro split, my arms grew very nicely but everything else was shit. I took few years off from lifting and now im doing PPL and my arms are not as big as they used to be but the rest of my body looks rly fucking good.

    So I think I'm going to just throw in arms twice a week like I think the best way is to do like push/legs/pull/rest and then just do both bicep/tricep on the push and pull days.

  6. 3 weeks ago
    Anonymous

    I'd do an Upper/Lower split with 1 arm day. Just a basic one with like 2-3 types of curls and 2-3 triceps extensions from different angles. What you can also try is pumping blood into the arms EVERY DAY. So on days you wouldn't normally hit arms you do a very light pump workout, just to get the blood flowing, not enough to cause extra fatigue.

  7. 3 weeks ago
    Anonymous

    There's absolutely no reason to be doing arm isolation if you can't do at least half-a-dozen chinups or dips. You're just wasting your time.

    • 3 weeks ago
      Anonymous

      i can easily do 15 chin ups or dips
      arms arent 16 inches yet

      • 2 weeks ago
        Anonymous

        Gain weight, stick boy.

  8. 3 weeks ago
    Anonymous

    Looks like a porn scene

    • 3 weeks ago
      Anonymous

      it's called having sex in real life, sex exists outside of porn

      • 2 weeks ago
        Anonymous

        >sex exists outside of porn
        no it doesn't you degenerate garden gnome

  9. 2 weeks ago
    Anonymous

    Bros, I love doing arms and hit them every day. However, they're not growing the way I want. Am I doing too much volume?

    • 2 weeks ago
      Anonymous

      Probably, yes

      • 2 weeks ago
        Anonymous

        What is an ideal arm volume per week? 20 sets? 30?

        • 2 weeks ago
          Anonymous

          You're really going to have to see for yourself. If you're going by """science""":
          >Tris: 2-4x a week, 10-14 sets
          >Bis: 2-6x a week, 14-20 sets

  10. 2 weeks ago
    Anonymous

    Im so lonely

  11. 2 weeks ago
    Anonymous

    I have horrifying lanklet arm genetics. Also, I have great pecs and lats. The pacs and lats take over on all pushing and pulling motions. For years I did "arm day" with no results.

    I finally decided to try frequency and volume and oit made a huge difference. Yes, I am always progressing all my compound lifts (squat and deadlift also) and I am also progressing my chins, but doing 3-5 sets of higher volume (20 reps) dumbell curls 2-3 days per week and the same with tricep etnesions 1-2 days per week have made a big diofference.

    I try to chas an arm pump every workout in order to grow my veins and it seems to concide nicely with muscle growth. After literally years, I am starting to see a bicep peak on my one arm - the shape of the other is still lagging behind, but it too has grown larger.

    So, volume and frequency PLUS progress strength.

    • 2 weeks ago
      Anonymous

      Anon, you might look into occlusion bands for arm training, they make a HUGE difference for people who struggle with arm size.

  12. 2 weeks ago
    Anonymous

    What would happen if I worked arms every day?
    Biceps, triceps, rinse repeat?

    • 2 weeks ago
      Anonymous

      tendinitis

  13. 2 weeks ago
    Anonymous

    i hate OPs image

  14. 2 weeks ago
    Anonymous

    Dips and curls is all you need.

  15. 2 weeks ago
    Anonymous

    I do triceps with Shoulders and biceps with chest, and also an arm day at the end of the week. Personally I found that the two-bodypart days were enough to maintain arm size but the extra arm day allows growth

  16. 2 weeks ago
    Anonymous

    I do one bicep one tricep and one forearm exercise for 3x8 three times a week

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