I'm not massive or anything yet, but I've seen big improvement. They were 11.5" when I started and they're 16" now, and I'm actually a lower bodyfat percentage now too (~18% now Vs >25% with full blown love handles and a double chin when I started)
I don't do a ton of volume. As of now all I'm doing for arms is 4 sets of 10 alternating dumbbell curls with the 16kg dumbbells and then 4 sets of 10 with a 40kg bar for skullcrushers. I've always done those same exercises but just kept adding weight when they started feeling too light. I was curling the 10kg dumbbells when I started
And of course, my arms will also indirectly get hit on other exercises too, no doubt bench press, overhead press etc does something for arms
But that's just me anyway there's probably bros here with much bigger arms, worth listening to what they have to say
Twice a week brah
I do >Monday chest and back >Tuesday arms and shoulders >Wednesday legs >Thursday chest and back again >Friday arms and shoulders again >Weekends nothing
The best thing is to find what works best for you though brah, both in terms of how your body responds and what works with your own schedule
Keep your training really fricking simple: do as follows
Find good 1 exercise for triceps, good 1 exercise for triceps that feels fantastic to YOU. I'm talking good pump, muscle feels properly disrupted after a few sets and no joint pain etc. etc.,
Do those exercises twice a week, at the beginning of a session (muscles trained fresh always get a larger stimulus) and make sure you can recover.
Start with 2-3 sets and slowly scale up from there according to your recovery from session to session.
Now here's the key, keep doing this shit with some deloads inbetween for at least 3 months, longer if u can stand doing the same exercises for that much time. Go up in weight as soon as you can hit >10 reps on the first set
Guaranteed you will grow this way, if not you're actually a child with a muscle disease or smth
>that feels fantastic to YOU
Most important part here. Just because dumbbell curls and skull crushers work so well for one anon they may not work for you
Experiment for a while, see which ones work the best for your own body
Some people grow tank biceps from barbell curls. Some people get nothing but wrist pain from them
>Find good 1 exercise for triceps, good 1 exercise for triceps that feels fantastic to YOU. I'm talking good pump, muscle feels properly disrupted after a few sets and no joint pain etc. etc.,
Yeah, I already bench press. Now what?
The entire point of banging indian hoes is theyre brown, why would you want a half breed who just looks like a greasy white broad. Thats all the downsides of an indian b***h like being insane and entitled with none of the positives like brown pussy
Every second day 2 myo reps (incline bench dumbbell curls and spyder curls), mix in a myo rep of cable curls with max stretch
Triceps one myo rep 2x a week, any exercise giving you a stretch
And ofc you do partials after every set of every myo rep
The above will give you high volume and intensity at minimum time spent for your biceps and high intensity for your triceps.
I can do quite a bit of volume with weight that feels fairly heavy on arms, that fools me and leads to me training wrong.
For example, a few months ago my 1rm on oh tricep extensions was 14kg, and I was doing 5x8 with 12kg. So it's kind of weird.
I also start having pain in the elbows and wrists if I go too heavy.
I'd say going light and for volume is safer, but you shouldnt let yourself get fooled by how heavy the weights feel, go for something that feels heavy and start doing sets of increasingly higher repetitions until you find the point you reach failure.
If you dont feel any pain from going heavy then I recommend you do that instead and with a high frequency. That gave me good results, half a cm in diameter in 3 weeks.
In any case, I think frequency is the most important, because you can make up for any lack in stimulus by training that muscle often
Volume definitely works. My arms blew up when I got a pair of adjustable dumbbells at home. Allowed me to curl all the time, like 5 sets of 10 almost every day. I always did concentration curls too, get your elbow joint resting against something, rotate your wrist out and really just work the bicep. I haven't done any specific bicep work for over a year and my arms are still over 17 inches.
>what's the secret
nothing ordinary grows biceps
nothing ordinary grows tricep
biceps because long head has tendon coming of scapula looped (so it's switched off) and short head is never extended and u stop before it rips tendon off forearm acting on it alone (as u should) - do bicep "curls" with external rotation of shoulder, unilaterally, with small weigh - it fixes both problems, 2 working sets a week is enough
triceps because long head takes over from lateral which just lays there dormant or shakes stupidly - stand up, put elbow on knee and greet hitler with other hand, humerus isn't lifted above shoulder plane (shoulder plane is tilted away from db) - this and only this gets lateral head of trike, ditto 2 working sets a week
currently experimenting with hammer curls in external shoulder rotation, in 2 weeks there should be muscle poking from between bicep and trike, not sure yet if it should be actually hammer or forearm entirely pronated, i am pretty sure it should be in shoulder external rotation unilaterally - elbow digs in ur side and ur hand goes to the side of your body
>currently experimenting with hammer curls in external shoulder rotation, in 2 weeks there should be muscle poking from between bicep and trike, not sure yet if it should be actually hammer or forearm entirely pronated, i am pretty sure it should be in shoulder external rotation unilaterally - elbow digs in ur side and ur hand goes to the side of your body
yeah, i think i feel it more in brachioradialis with hammer, it's gonna be hand pronated for brachialis, still, all curls should be done with shoulder fully externally rotated >stfu dyel
i can strict curl 50 kilo barbell cold and i do bicep with 5 kilo db - that's the difference isolation makes, isolation + time under tension = growth >how can everybody and their brother be wrong but u deem urself smarter
cause i am, i take principle that's known certainty and extend it all the way through everything, if u poke muscle it releases tension on said muscle, if ur tendon or muscle rubs on bone the same mechanics apply, hence external rotation of shoulder for bicep so that long head can work (because upper tendon is not looped anymore) and short head is not trying to rip tendon of bone as if it was some bandaid alone in shortened position
the issue is of different nature - none of the shit proposed as bicep does bice, and none of the shit proposed as triceps does whole triceps
>what's the secret
nothing ordinary grows biceps
nothing ordinary grows tricep
biceps because long head has tendon coming of scapula looped (so it's switched off) and short head is never extended and u stop before it rips tendon off forearm acting on it alone (as u should) - do bicep "curls" with external rotation of shoulder, unilaterally, with small weigh - it fixes both problems, 2 working sets a week is enough
triceps because long head takes over from lateral which just lays there dormant or shakes stupidly - stand up, put elbow on knee and greet hitler with other hand, humerus isn't lifted above shoulder plane (shoulder plane is tilted away from db) - this and only this gets lateral head of trike, ditto 2 working sets a week
currently experimenting with hammer curls in external shoulder rotation, in 2 weeks there should be muscle poking from between bicep and trike, not sure yet if it should be actually hammer or forearm entirely pronated, i am pretty sure it should be in shoulder external rotation unilaterally - elbow digs in ur side and ur hand goes to the side of your body
https://www.youtube.com/watch?v=NV6orPpaQkc >currently experimenting with hammer curls in external shoulder rotation, in 2 weeks there should be muscle poking from between bicep and trike, not sure yet if it should be actually hammer or forearm entirely pronated, i am pretty sure it should be in shoulder external rotation unilaterally - elbow digs in ur side and ur hand goes to the side of your body
yeah, i think i feel it more in brachioradialis with hammer, it's gonna be hand pronated for brachialis, still, all curls should be done with shoulder fully externally rotated >stfu dyel
i can strict curl 50 kilo barbell cold and i do bicep with 5 kilo db - that's the difference isolation makes, isolation + time under tension = growth >how can everybody and their brother be wrong but u deem urself smarter
cause i am, i take principle that's known certainty and extend it all the way through everything, if u poke muscle it releases tension on said muscle, if ur tendon or muscle rubs on bone the same mechanics apply, hence external rotation of shoulder for bicep so that long head can work (because upper tendon is not looped anymore) and short head is not trying to rip tendon of bone as if it was some bandaid alone in shortened position
I reduced the frequency but I added lots of variation, especially low weight isolations and variations that require you to stabilize. For example, I have a 5' bb that I like to curl with one hand and since I have to balance it there are lots of strong involuntary contractions. Similar concept: I use the ez bar handle and attach a short cable with a loading pin and some plates so the weight is dangling off the ez bar. When you curl that the weight will bounce at the top of the ROM and give you a nice peak contraction.
The best advice I got for growing your arms was from a competing bodybuilder. He said "just curl more". And it is that simple. Stop doing all the gay variations. Just curl. Your triceps do take up a large portion of your arm so train those too.
Your volume should change as you progress through your meso cycle.
First 2 weeks I only need 12 sets per week to get sore.
Weeks 3-4 I need 20 sets to feel sore.
Once I stop getting sore after 30 sets I know it’s time for a deload week, and then I start the process over again.
Wash, rinse, repeat.
No.
that asian version people post often is better tbh
I'm not massive or anything yet, but I've seen big improvement. They were 11.5" when I started and they're 16" now, and I'm actually a lower bodyfat percentage now too (~18% now Vs >25% with full blown love handles and a double chin when I started)
I don't do a ton of volume. As of now all I'm doing for arms is 4 sets of 10 alternating dumbbell curls with the 16kg dumbbells and then 4 sets of 10 with a 40kg bar for skullcrushers. I've always done those same exercises but just kept adding weight when they started feeling too light. I was curling the 10kg dumbbells when I started
And of course, my arms will also indirectly get hit on other exercises too, no doubt bench press, overhead press etc does something for arms
But that's just me anyway there's probably bros here with much bigger arms, worth listening to what they have to say
How many times per week do you do dumbbell curls and skull crushers?
Twice a week brah
I do
>Monday chest and back
>Tuesday arms and shoulders
>Wednesday legs
>Thursday chest and back again
>Friday arms and shoulders again
>Weekends nothing
The best thing is to find what works best for you though brah, both in terms of how your body responds and what works with your own schedule
Keep your training really fricking simple: do as follows
Find good 1 exercise for triceps, good 1 exercise for triceps that feels fantastic to YOU. I'm talking good pump, muscle feels properly disrupted after a few sets and no joint pain etc. etc.,
Do those exercises twice a week, at the beginning of a session (muscles trained fresh always get a larger stimulus) and make sure you can recover.
Start with 2-3 sets and slowly scale up from there according to your recovery from session to session.
Now here's the key, keep doing this shit with some deloads inbetween for at least 3 months, longer if u can stand doing the same exercises for that much time. Go up in weight as soon as you can hit >10 reps on the first set
Guaranteed you will grow this way, if not you're actually a child with a muscle disease or smth
>Find good 1 exercise for triceps, good 1 exercise for triceps
You mean one good exercise for biceps and triceps right. anyways great advice
>that feels fantastic to YOU
Most important part here. Just because dumbbell curls and skull crushers work so well for one anon they may not work for you
Experiment for a while, see which ones work the best for your own body
Some people grow tank biceps from barbell curls. Some people get nothing but wrist pain from them
>Find good 1 exercise for triceps, good 1 exercise for triceps that feels fantastic to YOU. I'm talking good pump, muscle feels properly disrupted after a few sets and no joint pain etc. etc.,
Yeah, I already bench press. Now what?
Good album
ITS CHARLI BAYBEE
>half pajeeta
No wonder she looks so greasy
I needs me a half pajeeta b***h
The entire point of banging indian hoes is theyre brown, why would you want a half breed who just looks like a greasy white broad. Thats all the downsides of an indian b***h like being insane and entitled with none of the positives like brown pussy
>a greasy white broad
that's my type. dark haired and brown eyed women with white features have me in a choke hold
cope
Nice back
do you think charli has handled a fair few benises in her day?
Hundreds
>tfw no charli gf
EH EH ECKS SEE ECKS
Strung out and blown out.
Rode hard and put away wet
Imagine that was your daughter and the entire world has now seen her basically naked.
I hate this place.
Heavy presses and triceps twice a week
Chin ups or pull ups daily
Works for everyone
Every second day 2 myo reps (incline bench dumbbell curls and spyder curls), mix in a myo rep of cable curls with max stretch
Triceps one myo rep 2x a week, any exercise giving you a stretch
And ofc you do partials after every set of every myo rep
The above will give you high volume and intensity at minimum time spent for your biceps and high intensity for your triceps.
I do. I recently been doubling my sets per week, my arms have grown forsure.
How long are you in the gym for?
Let me clarify, i only doubled my arm sets. Im in the gym only for an hour , including warm ups.
I can do quite a bit of volume with weight that feels fairly heavy on arms, that fools me and leads to me training wrong.
For example, a few months ago my 1rm on oh tricep extensions was 14kg, and I was doing 5x8 with 12kg. So it's kind of weird.
I also start having pain in the elbows and wrists if I go too heavy.
I'd say going light and for volume is safer, but you shouldnt let yourself get fooled by how heavy the weights feel, go for something that feels heavy and start doing sets of increasingly higher repetitions until you find the point you reach failure.
If you dont feel any pain from going heavy then I recommend you do that instead and with a high frequency. That gave me good results, half a cm in diameter in 3 weeks.
In any case, I think frequency is the most important, because you can make up for any lack in stimulus by training that muscle often
Volume definitely works. My arms blew up when I got a pair of adjustable dumbbells at home. Allowed me to curl all the time, like 5 sets of 10 almost every day. I always did concentration curls too, get your elbow joint resting against something, rotate your wrist out and really just work the bicep. I haven't done any specific bicep work for over a year and my arms are still over 17 inches.
No.
The secret is you treat it like every other muscle. You go to failure between a rep range of 6 - 15. Congratulations, there's your secret.
>what's the secret
nothing ordinary grows biceps
nothing ordinary grows tricep
biceps because long head has tendon coming of scapula looped (so it's switched off) and short head is never extended and u stop before it rips tendon off forearm acting on it alone (as u should) - do bicep "curls" with external rotation of shoulder, unilaterally, with small weigh - it fixes both problems, 2 working sets a week is enough
triceps because long head takes over from lateral which just lays there dormant or shakes stupidly - stand up, put elbow on knee and greet hitler with other hand, humerus isn't lifted above shoulder plane (shoulder plane is tilted away from db) - this and only this gets lateral head of trike, ditto 2 working sets a week
currently experimenting with hammer curls in external shoulder rotation, in 2 weeks there should be muscle poking from between bicep and trike, not sure yet if it should be actually hammer or forearm entirely pronated, i am pretty sure it should be in shoulder external rotation unilaterally - elbow digs in ur side and ur hand goes to the side of your body
>currently experimenting with hammer curls in external shoulder rotation, in 2 weeks there should be muscle poking from between bicep and trike, not sure yet if it should be actually hammer or forearm entirely pronated, i am pretty sure it should be in shoulder external rotation unilaterally - elbow digs in ur side and ur hand goes to the side of your body
yeah, i think i feel it more in brachioradialis with hammer, it's gonna be hand pronated for brachialis, still, all curls should be done with shoulder fully externally rotated
>stfu dyel
i can strict curl 50 kilo barbell cold and i do bicep with 5 kilo db - that's the difference isolation makes, isolation + time under tension = growth
>how can everybody and their brother be wrong but u deem urself smarter
cause i am, i take principle that's known certainty and extend it all the way through everything, if u poke muscle it releases tension on said muscle, if ur tendon or muscle rubs on bone the same mechanics apply, hence external rotation of shoulder for bicep so that long head can work (because upper tendon is not looped anymore) and short head is not trying to rip tendon of bone as if it was some bandaid alone in shortened position
The medial delt schizo has been summoned
Yes. Arms need dedicated volume if they're not growing well from compounds.
the issue is of different nature - none of the shit proposed as bicep does bice, and none of the shit proposed as triceps does whole triceps
besides, if u get results on trike or cep from compounds u must be caricature of moron while doing ur complicated movements
My Arms are as big as my head
I do 10kg for 100 - 200 reps
Sometimes i wish to be dead
you wanna do normal rep ranges of 10-15 but I do about 12 sets of bi and 16 -18 sets of tris a week so that adds up to a lot of volume
>16-18 sets of tris
Which exercises do you do?
I reduced the frequency but I added lots of variation, especially low weight isolations and variations that require you to stabilize. For example, I have a 5' bb that I like to curl with one hand and since I have to balance it there are lots of strong involuntary contractions. Similar concept: I use the ez bar handle and attach a short cable with a loading pin and some plates so the weight is dangling off the ez bar. When you curl that the weight will bounce at the top of the ROM and give you a nice peak contraction.
The best advice I got for growing your arms was from a competing bodybuilder. He said "just curl more". And it is that simple. Stop doing all the gay variations. Just curl. Your triceps do take up a large portion of your arm so train those too.
Couldn't agree more
Most people don't train hard enough
Your volume should change as you progress through your meso cycle.
First 2 weeks I only need 12 sets per week to get sore.
Weeks 3-4 I need 20 sets to feel sore.
Once I stop getting sore after 30 sets I know it’s time for a deload week, and then I start the process over again.
Wash, rinse, repeat.