mostly
i just run a basic PPL and do 3x12 hammer curls / 3x12 curls every other day. every other day i'm not doing that i do lateral raises and rear delt raises.
i too want big arms and shoulders
i just looked it up and looked at a quick reddit thread
it seems the constant tension may be better for hypertrophy, but i'm not sure. i suggest doing some research! you might be right
Heavy presses and pulls with dedicated Tricep and bicep work. My arms still aren't massive but I've grown from 11inch twigs to 15inch okayish arms over a few years. Also, accept growth will be slow. You won't get massive arms in under 5 years and it'll likely take longer depending on your goal
yes natty and yes lean. I have 15.5 inch arms after 5 months of lifting. The illusion of size depends on your height/insertions, etc but I don't think anyone would need 2-3 years to build big arms. Maybe I'm just built different idk
She took this picture to present herself for the opportunity for HWD. Every action a woman takes is with the intention of gaining a mere opportunity for a CHANCE with HWD, unironically
Volume and tempo.
More reps like in the 8-30 range per each set at a lower weight so that you have more control.
For tempo, control the decending motion and fast on the ascending motion. Not ideal for all exercises, such as squats, but works for arms.
Short rest time between sets.
You gotta find what works for you. It took me forever to grow my chest until I started strictly focusing on Incline Dumbbell bench and pec dec. After about two months, my chest started actually having shape and size. Try some recommendations and mold what works for you.
Chin up and dips, and then eventually weighted chin ups and dips. Every other answer is wrong. You can use other excerises to compliment these, but everything else is shit.
Chin up and dips, and then eventually weighted chin ups and dips. Every other answer is wrong. You can use other excerises to compliment these, but everything else is shit.
I honestly don't think there is one right answer because in my 18 years of on and off training I have experimented so much and my conclusion is - much like it is for every other body part - you have to find what works best for you. There are so many triceps exercises for example and so many variations and yet there is only one that works really well for me. I shouldn't really see a massive difference between say heavy skullcrushers with an ez bar and lying DB triceps extensions and yet the latter are far more effective for me. Most peoples arms blow up from weighted dips, I don't get that much out of them although they're great of course. Some swear by chinups for bis or heavy BB curls / cheat curls, I got most of my biceps size from very light curls. I think the typical advice to go for compound movements or big weights generally works for most, because once you are strong enough to move a lot of weight you will inevitably have grown but I don't think it's always the fastest or most effective way for everyone.
I'm not sure what the exercise is called, but it's similar to skullcrushers.
Lay down on a bench, moderate weight, hold it straight up. Now extent the weight up past your head toward the ground, then bring it back above your chest. No or very minimal arm bend, keep em straight as possible.
Itll hit the long head of your triceps like a mothefricker and make your arms thick as frick. Paired with other more traditional triceps work.
pullovers. they were touted as ribcage expanders last century. the very fact they contain minimal arm bend should be the tip-off that they don't work your arms much
tris and bis extend and flex (and rotate a bit) the arms. if your exercise isn't doing any of those, it's not building arms
What the frick. I've been doing em to polish off my bench day so I guess I wasn't far off, but I feel those frickers more in triceps than anywhere else.
haha bro it's the benches that built and pre-exhausted your tris. pullovers probably hit some minor patch of muscle you don't otherwise hit, but they're not adding bulk. still never hurts to stretch chest and lats after bench, and that's what you're doing
right idea, wrong reason. go hard m8. always better to waste a little time on broscience than be a couch potato
>It's one of the main things I lift for.
ngmi
FPBP
Focus on squat, dead & bench. Accy work sprinkled in and arms should not be a focus.
But big arms and shoulders look sick
i was kidding here
mostly
i just run a basic PPL and do 3x12 hammer curls / 3x12 curls every other day. every other day i'm not doing that i do lateral raises and rear delt raises.
i too want big arms and shoulders
Is there a benefit training with dumbbells over the cable machine?
i just looked it up and looked at a quick reddit thread
it seems the constant tension may be better for hypertrophy, but i'm not sure. i suggest doing some research! you might be right
How are your results? I run PPL also, I do hammer curls and lat raises 2x weekly, should I go up to 3x weekly?
BUILT FOR BIC.
HWD (heavier weight divisions) than prior workouts over a period of time
focus on the tricep more, while also throwing in some forearm stuff. triceps are like 70% of what makes your arms look big
Bb curls and skullcrushers are all you need.
This
Also
This
How the frick do i do bareback curls?
volume
25 sets of triceps a week 25 sets of biceps a week, no lower than 10 rep sets
you do five sets a day for five days a week???????????
or 12 sets 2x a week. 5 sets is nothing. Stop lifting above 80% 1RM and you'll have more capacity for volume
>25 sets a week
Jesus Christ how dyel are you
Try synthol
If you learn how to walk on your hands, your arms will explode in size.
unironically this
Heavy presses and pulls with dedicated Tricep and bicep work. My arms still aren't massive but I've grown from 11inch twigs to 15inch okayish arms over a few years. Also, accept growth will be slow. You won't get massive arms in under 5 years and it'll likely take longer depending on your goal
>bro im already 25. 5 years? frick thats depressing, ill be an old ass man if im lucky
>you won't get massive arms in under 5 years
wrong. you can get respectable arms by IST standards and huge arms by normie standards in a year
are we talking natty and not huge fatcep arms? probably more like 2-3 years for huge arms bro. how many inches do you consider huge for normies?
yes natty and yes lean. I have 15.5 inch arms after 5 months of lifting. The illusion of size depends on your height/insertions, etc but I don't think anyone would need 2-3 years to build big arms. Maybe I'm just built different idk
Post arms. I gotta see 15.5in non fatceps in under a year.
She took this picture to present herself for the opportunity for HWD. Every action a woman takes is with the intention of gaining a mere opportunity for a CHANCE with HWD, unironically
just look up all the arm muscle exercise and do every single one of them until you throw up
This. Any other advice is dyel powershitter cope.
BUILT FOR BIG CANINE wiener
weighted chin-ups. weighted dips. AMRAP.
that's all ezpz gg
Volume and tempo.
More reps like in the 8-30 range per each set at a lower weight so that you have more control.
For tempo, control the decending motion and fast on the ascending motion. Not ideal for all exercises, such as squats, but works for arms.
Short rest time between sets.
You gotta find what works for you. It took me forever to grow my chest until I started strictly focusing on Incline Dumbbell bench and pec dec. After about two months, my chest started actually having shape and size. Try some recommendations and mold what works for you.
I do PPL with biceps on push and tris on pull
For biceps do hammer curls, lower weight hi volume
Helped my biceps finally pop
you lift for HWD prostitutes?
Chin up and dips, and then eventually weighted chin ups and dips. Every other answer is wrong. You can use other excerises to compliment these, but everything else is shit.
Pic related. Me, natty.
stupid question: doesn't dips focus mostly on chest?
nice, i bet b***hes mire those veins, even guys
She cute
I think you should specifically do exercises that train your arms
frick off newbie
checked
I honestly don't think there is one right answer because in my 18 years of on and off training I have experimented so much and my conclusion is - much like it is for every other body part - you have to find what works best for you. There are so many triceps exercises for example and so many variations and yet there is only one that works really well for me. I shouldn't really see a massive difference between say heavy skullcrushers with an ez bar and lying DB triceps extensions and yet the latter are far more effective for me. Most peoples arms blow up from weighted dips, I don't get that much out of them although they're great of course. Some swear by chinups for bis or heavy BB curls / cheat curls, I got most of my biceps size from very light curls. I think the typical advice to go for compound movements or big weights generally works for most, because once you are strong enough to move a lot of weight you will inevitably have grown but I don't think it's always the fastest or most effective way for everyone.
I'm not sure what the exercise is called, but it's similar to skullcrushers.
Lay down on a bench, moderate weight, hold it straight up. Now extent the weight up past your head toward the ground, then bring it back above your chest. No or very minimal arm bend, keep em straight as possible.
Itll hit the long head of your triceps like a mothefricker and make your arms thick as frick. Paired with other more traditional triceps work.
pullovers. they were touted as ribcage expanders last century. the very fact they contain minimal arm bend should be the tip-off that they don't work your arms much
tris and bis extend and flex (and rotate a bit) the arms. if your exercise isn't doing any of those, it's not building arms
What the frick. I've been doing em to polish off my bench day so I guess I wasn't far off, but I feel those frickers more in triceps than anywhere else.
You're doing them wrong then
Apparently. But its added mass to the tris do the right kinda wrong I guess.
haha bro it's the benches that built and pre-exhausted your tris. pullovers probably hit some minor patch of muscle you don't otherwise hit, but they're not adding bulk. still never hurts to stretch chest and lats after bench, and that's what you're doing
right idea, wrong reason. go hard m8. always better to waste a little time on broscience than be a couch potato
Name?
>get bigger arms
Climbing, especially if you're not a twink
Diamond pushups and bicep curls.
The tricep is the largest muscle of the upper arm in terms of mass. I have good tricep jeanetics though.
Chinups with biceps. Like you try to use your biceps rather then your arms