could you please post your arm routines?

could you please post your arm routines?

  1. 2 months ago
    Anonymous

    compounds. presses and rows are enough for esthetics if you're not fat. and will make you strong

    • 2 months ago
      Anonymous

      You got any good brachialis ones? I'm trying to make my upper arms wider because I've realized how dumb it looks to have thin upper arms and thick forearms.

      • 2 months ago
        Anonymous

        experiment with grip. but it doesn't really matter. difference from pull up and chin up is almost none. i saw it on a scientific paper some time ago

        • 2 months ago
          Anonymous

          I started doing chin-ups recently to do it, but I'm also doing those hammer curls where you rotate the weight.

      • 2 months ago
        Anonymous

        Is it brachialias to add width?
        I've got good depth, viewing from the side, but thin width, viewing from the front.

        • 2 months ago
          Anonymous

          Yeah, I basically want good side width too since I felt it looks weird to have these thin-looking biceps (even though triceps help) while my forearms look a lot meatier. If I find a way to get thicker biceps I'll be happy.

      • 2 months ago
        Anonymous

        Bouldering. It's also pretty fun

    • 2 months ago
      Anonymous

      I don't get the obsession against training arms. Is it a left over from the ss days? Why the fuck would you not target the muscles you want to grow lmao

      • 2 months ago
        Anonymous

        It has to be a joke.

        • 2 months ago
          Anonymous

          t. gay

          • 2 months ago
            Anonymous

            So you are the guy who just does compounds and has small calves, neck, and forearms?

            I’ve been hitting biceps and triceps 2x a week each for over a year now and my arms still suck. It sounds like I do equal or more than other people based on the replies here. Wtf am I doing wrong.

            For biceps:
            EZ bar close grip curls 4x10
            Hammer curls 4x10
            Preacher curls 4x10

            Triceps:
            Skull crushers 4x10
            Cable extensions 4x10
            Push downs 4x10

            Also I don’t strictly do 10 reps every time it’s usually more like 12-10-8-failure. I’ve definitely seen some growth in the tri’s but very little in the bi’s. Any idea what I should try to see more improvement? I was starting from skelly mode and I’ve added 15-20lbs so I really expected to see more of a visible increase in size by now.

            I hit mine 3 times a weak early in the workout. If shit isn't working try something else. I like alternating db curls, db preacher hammer curls, and wide grip ez bar curls. I use a little momentum at the end of the set to get more reps.

    • 2 months ago
      Anonymous

      could you please post your arm routines?

      Programs with compounds include accessories. That's where I throw in exercises that hit arms like farmers walks and dips. You could do whatever the hell you want but if anyone is going to the gym doing compounds and nothing else, they're probably sub-90 IQ, fat, and unfuckable.

      • 2 months ago
        Anonymous

        >farmers walks and dips
        both compounds. you're the one that's low iq here

    • 2 months ago
      Anonymous

      Hammer curls 10x10 once a week on squat or deadlift day.
      JM presses 4x10 on bench press day.

      No they are not. Chinups are the only compound that works arms decently. I'm at 2/4/5/5 and am an armlet complared to people who actually isolate arms. When I was carrying sacks of apples for my nana it was the arms that would give out first (couldn't carry it on my back because it was basically a cloth, not a proper sack, with apples wrapped in it, so it needed a high degree of control or apples would fall out).

      I don't get the obsession against training arms. Is it a left over from the ss days? Why the fuck would you not target the muscles you want to grow lmao

      SS actually says to do curls and that "big arms are fun". The soipeople from the dawn of IST who brought SS to us wanted to be "functional" and thus spread the myth of "curls not functional!!!!!!".

      • 2 months ago
        Anonymous

        >I'm at 2/4/5/5 and am an armlet complared to people who actually isolate arms
        because you're fat as shit and your arms look small by comparison. post body

        • 2 months ago
          Anonymous

          I'm 20% bf and my arm is thinner, as in, measured, than an arm of an advanced curlbro instructor at my gym. It's still big, but there's 0 fucking reason to avoid arm iso, my bench for example is stuck because I'm weak at lockout because I didn't include tricep isolation because like other retards I thought that "compounds are enough!".

          • 2 months ago
            Anonymous

            just as i thought

      • 2 months ago
        Anonymous

        also you need rows ohp bench deadlift don't do much for back and bicep

        • 2 months ago
          Anonymous

          I do rows and I used to do weighted chins before I merged deadlift and upper back days.

      • 2 months ago
        Anonymous

        >Hammer curls 10x10
        >10x10
        why?

  2. 2 months ago
    Anonymous

    >H-he cute!

  3. 2 months ago
    Anonymous

    Arms done on upper body days after chest, back shoulder work. 3 upper days a week

    Arm specific work

    Day 1
    barbell curls 3-4 sets 15-25 reps per set
    Overhead tricep extensions 3-4 sets 15-25 reps

    Day 2
    Hammer curl using a towel 3-4 sets 8-15 reps
    Banded tricep push down 3-4 sets 30-50 reps

    Day 3
    dumbbell curls 3-4 sets 10-15 reps
    Behind the back chair dips 3-4 sets 15-30 reps depending if bodyweight or weighted

    • 2 months ago
      Anonymous

      >Overhead tricep extensions
      You mean boners?

      • 2 months ago
        Anonymous

        wha? I dont compute

        what do you use the towel for

        As a handle to hold on to. If you train at home and have limited equipment you can put some stuff in a backpack, then wrap a towel under the backpack straps and you can do curls and tricep extensions with it. Using a towel to grip with also works the forearms and grips heavily and can also be used with a pull up bar to do pull ups or bodyweight rows with

        • 2 months ago
          Anonymous

          >I dont compute
          Because you're making your body erect over your head.

        • 2 months ago
          Anonymous

          yo that towel trick is genius, I'm 1000% gonna use that now, thank you brother

    • 2 months ago
      Anonymous

      what do you use the towel for

    • 2 months ago
      Anonymous

      >Banded tricep push down 3-4 sets 30-50 reps
      you know anything above 30 reps is hardly hypertrophic, right?

  4. 2 months ago
    Anonymous

    gay choking until failure (his, not mine)

    • 2 months ago
      Anonymous

      Wristcelbros... it didn't even begin...

      • 2 months ago
        Anonymous

        They told me my tiny wrists were an asset... they said the lean frame allows you to put on more muscle... they lied to me

      • 2 months ago
        Anonymous

        Post wrist

      • 2 months ago
        Anonymous

        baby hands

        nice 13.5 inchers there bud!
        my girlfriend is still stuck on that same size, FUCK!
        yeah, yeah
        >post her routine
        sure!
        >clitoris stimulation x failure
        >jerking me off x 10-15 ejaculations

        >no arms posted from any of these gays
        Cope more, armlets... you make me feel alive hahaha

    • 2 months ago
      KING OF CUTE LATINA GFS

      baby hands

    • 2 months ago
      Anonymous

      nice 13.5 inchers there bud!
      my girlfriend is still stuck on that same size, FUCK!
      yeah, yeah
      >post her routine
      sure!
      >clitoris stimulation x failure
      >jerking me off x 10-15 ejaculations

    • 2 months ago
      Anonymous

      >those wrists
      it's actually fucking over

  5. 2 months ago
    Anonymous

    I’ve been hitting biceps and triceps 2x a week each for over a year now and my arms still suck. It sounds like I do equal or more than other people based on the replies here. Wtf am I doing wrong.

    For biceps:
    EZ bar close grip curls 4x10
    Hammer curls 4x10
    Preacher curls 4x10

    Triceps:
    Skull crushers 4x10
    Cable extensions 4x10
    Push downs 4x10

    Also I don’t strictly do 10 reps every time it’s usually more like 12-10-8-failure. I’ve definitely seen some growth in the tri’s but very little in the bi’s. Any idea what I should try to see more improvement? I was starting from skelly mode and I’ve added 15-20lbs so I really expected to see more of a visible increase in size by now.

    • 2 months ago
      Anonymous

      post arms

    • 2 months ago
      Anonymous

      post full routine, gay

  6. 2 months ago
    Anonymous

    >barbell JM press 3 x 5-7 heavy
    >overhead dumbbell tricep extensions deloaded 3 x 6-8
    >incline dumbbell curls 3 x 5-7 heavy
    >pinwheel/spider curls 3 x 6-8

    tailored specifically for those with a disproportionately big lateral tricep head while being a brachailis-let(me)

    • 2 months ago
      Anonymous

      >all that caked on deodorant
      morons are so fucking repulsive

  7. 2 months ago
    KING OF CUTE LATINA GFS

    >15pound wrist roll forward and beackward x 4
    >40pound dumbell curl 8x2
    >masturbate 1x4
    >40pound overhead tricep extension 12x3

  8. 2 months ago
    Anonymous

    my arms get up in the morning and put their pants on one leg at a time just like everybody else

  9. 2 months ago
    Anonymous

    only compounds. 16" at 220lb. i lift more than basically everyone at my gym and i just converted from calisthenics only 6 months ago. my squat and deadlift mog 99% of my gym in just this little time because i don't do isolations like all the dyels. only exceptions are a few way fatter powerlifter type guys from what i've seen

    squat 170kg untested 1rm
    deadlift 220kg 1rm

    • 2 months ago
      Anonymous

      How thick are your biceps?

      • 2 months ago
        Anonymous

        Flexing it's just under 16" cold

        • 2 months ago
          Anonymous

          What's your calisthenic routine + current routine? (don't say steroids)

          • 2 months ago
            Anonymous

            >220kg deadlift in 6 months after doing calisthenics only
            it's roids

            • 2 months ago
              Anonymous

              Too bad, I'm always looking for new shit to do.

          • 2 months ago
            Anonymous

            I was doing just mostly dips and pull ups or muscle ups. Now i do ohp, bench, dips, pullups, horizontal row, upright row, 1 core exercise, 1 neck exercise, squat, deadlift. No roids

    • 2 months ago
      Anonymous

      >Arm thread
      >Talks about squats and deadlifts

      • 2 months ago
        Anonymous

        Because it's the only thing i didn't do. When i started gym i was pretty strong upper body

  10. 2 months ago
    Anonymous

    I start every session with arm isolations, and only afterwards move onto compounds. Haven't been doing it long enough to see results yet though

  11. 2 months ago
    Anonymous

    for accessories? Usually 2-3 days weekly(on my bench/ohp days) of:

    -hammer curls+regular curls 50lb 12 repsX4 sets, increase weight by 5lb for each set. Increase overall weight when can do last set cleanly with no form breakdown.
    -Overhead dumbell tricep extension 80lb 12rep*4 sets increase weight by 5 lb for each set. Increase overall weight when can do last set cleanly with no form breakdown
    -barbell preacher curls

  12. 2 months ago
    Anonymous

    Your form could just suck. I see people doing all of those tricep exercises wrong all the time. And most variations of curls it's okay to cheat a little on the way up as long as you're controlling the way back down, but if you're not seeing gains, chances are you're just swinging the weights whether you can tell or not. Never be ashamed to reduce the weight substantially and do sets at higher reps where you really focus on form. Swinging heavy weight for low reps will build less muscle than actually lifting light weights for high reps.

    • 2 months ago
      Anonymous

      for

      I’ve been hitting biceps and triceps 2x a week each for over a year now and my arms still suck. It sounds like I do equal or more than other people based on the replies here. Wtf am I doing wrong.

      For biceps:
      EZ bar close grip curls 4x10
      Hammer curls 4x10
      Preacher curls 4x10

      Triceps:
      Skull crushers 4x10
      Cable extensions 4x10
      Push downs 4x10

      Also I don’t strictly do 10 reps every time it’s usually more like 12-10-8-failure. I’ve definitely seen some growth in the tri’s but very little in the bi’s. Any idea what I should try to see more improvement? I was starting from skelly mode and I’ve added 15-20lbs so I really expected to see more of a visible increase in size by now.

    • 2 months ago
      Anonymous

      My tendons seem to like higher rep(10-20) lower weight.

  13. 2 months ago
    Anonymous

    bum,

  14. 2 months ago
    Anonymous

    Weighted chin-ups are all you need but only top tier gym goers can do them he’ll they can’t even do them unweighted …less than one percent 4chins can even do them so they resort dyel ass curls.

  15. 2 months ago
    Anonymous

    Im on a upper lower split so i just throw some biceps and triceps exercises at the end of my upper days, like these:

    Hammer curls, pushing to faliure on my last set this will also work your forearms.

    Overhead tricep cable extension, the single best tricep isolation exercise imo

    Barbell curls, heavy, a bit of cheating allowed in the last reps, as with the hammer curls, you will feel these in your forearms too

    One armed tricep pushdown, for variety and muscle balance

    Now, usually my forearms get enough work from these and the compunds, but if particularly want to train grip that day i will do this

    First i hang on the pull up bar, just try to hang in there. Then i try to hang on the bar with one hand, as long as i can, then the other.
    Then i use my towel, i throw it over the bar, and twist it until it resembles a thick rope, from wich, again, i will try to hang with one hand

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