Dyel arms

I do have fat dyel arms and super small wrists/hands.

I don't know how to make my arms grow. It seems I cannot go above 16kg dumbels for 2 years already.
Any specific, less popular lifts than curls /pulls?

I'm 189cm tall btw, not sure if that matters

  1. 3 weeks ago
    Anonymous

    wack i curl 17.5 with my peak dyel 13 inch arms

    • 3 weeks ago
      Anonymous

      variation and frequency anon.
      Try ez bar curls, straight bar curls, preacher curls, cable curls.
      For forearms do reverse, hammer curls, etc.
      Maybe do more volume+lighter weight and more reps.

      Find an exercise that you like and keep doing them.
      If you don't feel like the gates of hell opened up in your arm you probably aren't training hard enough.

      >hip drahve
      or
      >short forearm.
      or
      >very strong but smol bicep.

      • 3 weeks ago
        Anonymous

        >hip drahve
        nah I curl seated
        >short forearm.
        I haven't measured it, but it seems fairly long compared to others around my height (187cm)
        >very strong but small bicep.
        perhaps, but I'm only 4 months in, so who knows where it'll go

  2. 3 weeks ago
    Anonymous
  3. 3 weeks ago
    Anonymous

    idk man. Your arms look quite big to me.

  4. 3 weeks ago
    Anonymous

    You arm is big but you really need to do forearm isolations. Looks like a bee stung your bicep lel

  5. 3 weeks ago
    Anonymous

    Arms. Need. Volume. Fuck that progressive overload 3*10 bullshit for your arms. Pump them like crazy. Ive never even touched a 16 kg DB for my curls. Cant help you with the bitch wrists though, got some myself.

    Also: cep thread

    • 3 weeks ago
      Anonymous

      cm?

      • 3 weeks ago
        Anonymous

        44cm or something. Im 186cm tall and have fairly long arms

    • 3 weeks ago
      Anonymous

      what is your arm routine?

      • 3 weeks ago
        Anonymous

        4*20/F rope pushdowns and rope curls SS
        4*15/F DB french press and BB curls SS
        4*20/F Triceps pushups and incline DB curls SS
        Sometimes a few hammer curls at the end. Takes about 25 minutes all in all and fucking wrecks my arms

        • 3 weeks ago
          Anonymous

          what does SS stand for? do you performe these exercises at the end of your workout or do you have an arm day? how many times a week? asking seriously, i need to grow my noodle arms

          • 3 weeks ago
            Anonymous

            Oh superset. With as little break as possible. So 20 rope pushdowns and then instantly adjust the pulley to do 20 rope curls. Take Breaks only if you need them and only for 30s or so between the supersets. I have a shoulders/arms day where I do that and another upper body day where I do that as well, maybe with minor tweaks. So 2 times a week. Overtraining your arms isnt real and since I have to use light weight for that volume tendonitis never happened ever

            • 3 weeks ago
              Anonymous

              So how much woudl you curl? Like 10-14kg and just spam those for 20 reps?

              • 3 weeks ago
                Anonymous

                Barbell: idk like 25 to 30 kilos? Incline DB curl: 10 kg for 15 to 20 really concentrated """burning""" relatively slow reps

                Thanks bro much appreciated.

                Sure thing bro. Give it a try

              • 3 weeks ago
                Anonymous

                I'll give this a try. I do PPL so I'll do this on my leg day or something

              • 3 weeks ago
                Anonymous

                Yeah easy go try it out. Ive found that usually it doesnt interfere with big pushing/pulling movements 2 days later. Your arms may get sore the first 3 times or so but then itll go away. Maybe just do 3 supersets as a start

        • 3 weeks ago
          Anonymous

          Thanks bro much appreciated.

        • 3 weeks ago
          Anonymous

          Warning, this is a roid chud routine and will not work for non-steroid users.

          • 3 weeks ago
            Anonymous

            https://i.imgur.com/WW0zVlz.jpg

            Arms. Need. Volume. Fuck that progressive overload 3*10 bullshit for your arms. Pump them like crazy. Ive never even touched a 16 kg DB for my curls. Cant help you with the bitch wrists though, got some myself.

            Also: cep thread

            >this is roided
            Sure bro lmao

            • 3 weeks ago
              Anonymous

              >immediately defensive

              I bet you claim natty on your gay instagram too

              • 3 weeks ago
                Anonymous

                My friend I dont use insta. And youd have to be an absolute dyel if you think you need roids for my arms

              • 3 weeks ago
                sage

                44cm is not roid tier what a fuck

        • 3 weeks ago
          Anonymous

          I haven't been feeling my biceps much with my Reddit ppl routine. I might just add these to my pull day.

          • 3 weeks ago
            Anonymous

            Do it, fren

    • 3 weeks ago
      Anonymous

      natty?

      • 3 weeks ago
        Anonymous

        Yes (and no because creatine)

        • 3 weeks ago
          Anonymous

          how long did it take you?

          • 3 weeks ago
            Anonymous

            Training on and off for 5 years but Im really not good at it

            • 3 weeks ago
              Anonymous

              cool
              i've been training consistently for a year give or take and i've managed to get everything to grow to not-dyel levels except my biceps. my biceps have autism

              • 3 weeks ago
                Anonymous

                More. Volume. Godspeed, fren.

  6. 3 weeks ago
    Anonymous

    I like preacher curls & preacher hammer curls. Something about having my arm out in front of me just makes it feel great on my biceps. Triceps is just a matter of a long head stretch targeted move like a lying tricep extension, and a regular old pushdown with whatever feels good for your wrists & elbows.
    Listen to what pro bodybuilders say about the stretch & the squeeze, slow controlled reps, but at the same time do fewer sets than they say to, & train arms more often than once a week. You want a few sets of extremely high quality work

  7. 3 weeks ago
    Anonymous

    Posting in cep thread

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