>Pull ups with various grips and added weight
Chinups and narrow reverse grip pulldowns are quite effective for the biceps. Neutral grip pulldowns are quite effective for the brachioradialis. >Dips
Dips are one of the most productive triceps exercises you could perform. In fact, the standard parallel bar dip with the torso kept upright and similar dip variations are excellent for stimulating the triceps. >Deadlifts
The deadlift is quite good for your forearms. If you add on a slow negative to the exercise and don't use straps, your forearms will get a lot of stimulation and will get quite a bit of growth from it. >Rows
Like pulldowns/pull ups, etc. row variations are elbow flexion exercises.
This is of course noting that Pull ups and Rows are also an exercises for the long head of the triceps.
just lifting more >adding in arms at the end of your PPL sessions don't work
it has worked perfectly fine so far, going from 13 inches to 16 inches (with vein showing)
first pull day has emphasis on back, second has more emphasis on biceps
vice versa with push day
This right here. I like doing preacher curls with a cable and going decently heavy. Go slow and controlled on the negative. Went from curling 70lbs ez bar to 100lbs within a few weeks while keeping good form
Actually training them.
It takes only a few extra minutes to superset some curls into your triceps sets or do a few sets after your back training.
Same for shoulders.
Plus it is enjoyable because you can go out without the ungodly weight sucking the life out of your lungs like the big lifts do.
Being sore and recovering (food, sleep, time). That's it. Can't get sore? Alternate between triceps and biceps until they are blown out and you can barely drive a car.
biceps: pelican curls, concetrated trx bicep curls and chins till failure
triceps: shit ton of weighted tricep dips on parallel bars, weighted diamond push ups and some extensions
Curling +30kg dumbbells. Its fricking magical how every other muscle and lift works by progressive overloading and getting bigger and using heavier weight, but with biceps people "spam" 10-15kg dumbbells for 5 years and then wonder why they still look the same. Because some roider moron said that you can just spam and focus on mind muscle connection and chase the pump and feel the burn. Yeah no shit, what a fricking surprise that didnt work. Once you progressive overload to weights big enough, your arms will also be big. Nobody curls +30kg with small arms. Its literally that smple.
This. It's the same with pullups, if you can do like 15 pullups (pushing your entire upper body over the bar), there is no way your muscles didn't get larger from when you could do 1
Bayesian curls to full extension. The cable should be the exact height of where your hand is.
Preacher curls to full extension. This requires light weight so you don't tear your biceps.
Drag Curls
Higher frequency + low weight high rep preacher curls. I'm talking literally throwing a 5 on each side and doing 3 sets of 30. The isolation and ability to really push close to true muscular failure has been great for getting unreal arm cramping pumps
Yeah? I know the data is murkyish on pumps strictly correlating to growth, but it's def not an opposite effect or something. They have for sure been helping with bicep growth.
Chin-ups with elbows in front of the body. I had done chin-ups for years and would pull so that my elbows would be either right next to or slightly behind my body. Got some back gains, but no biceps gains. Recently I noticed some people with big arms doing chin-ups in a way that had their elbows in front of their bodies, almost like a body weight curl. Started doing them a couple of months ago and have noticed improvements in arm size.
Pull ups with various grips and added weight
Dips with weight
Deadlifts
Rows
Why lie? Unless you are arm dominant to the point of looking like a monkey.
homie he asked for ARM exercises and those are ARM exercises
>Those are arm exercises
You are absolutely moronic if you think any of those compounds are arm exercises.
they are because morons do back exercises like morons instead using fixed elbow movements.
>Pull ups with various grips and added weight
Chinups and narrow reverse grip pulldowns are quite effective for the biceps. Neutral grip pulldowns are quite effective for the brachioradialis.
>Dips
Dips are one of the most productive triceps exercises you could perform. In fact, the standard parallel bar dip with the torso kept upright and similar dip variations are excellent for stimulating the triceps.
>Deadlifts
The deadlift is quite good for your forearms. If you add on a slow negative to the exercise and don't use straps, your forearms will get a lot of stimulation and will get quite a bit of growth from it.
>Rows
Like pulldowns/pull ups, etc. row variations are elbow flexion exercises.
This is of course noting that Pull ups and Rows are also an exercises for the long head of the triceps.
>Dips aren't an arm exercise
This fricking board
you don't lift
Post arms
What was your pull up routine? How did you combine all the grips in one session?
Go heavy for each positions for as long as I can, do a few back off sets with the same rotation of grips. Takes about 20 minutes.
nice try rippedtoe
Progressive overload on dumbbell curls and rolling tricep extensions.
lifting. multiple lifts for each muscle. they'll grow, but not much. pic related, baby muscles.
Looking big bro
When I get the feeling i should quit i keep going
Lifting helps, you should try it 🙂
just lifting more
>adding in arms at the end of your PPL sessions don't work
it has worked perfectly fine so far, going from 13 inches to 16 inches (with vein showing)
first pull day has emphasis on back, second has more emphasis on biceps
vice versa with push day
honestly just doing strict ezbar curls. along with single arm machine preacher curls
bubble gum tongue for my cum to land on
This right here. I like doing preacher curls with a cable and going decently heavy. Go slow and controlled on the negative. Went from curling 70lbs ez bar to 100lbs within a few weeks while keeping good form
Actually training them.
It takes only a few extra minutes to superset some curls into your triceps sets or do a few sets after your back training.
Same for shoulders.
Plus it is enjoyable because you can go out without the ungodly weight sucking the life out of your lungs like the big lifts do.
try strict hammer curls with your ass and head against the wall. Harder than they look and make your arms juicy and thick
Weighted stretches, heavy holds, and big ROM exercises like incline/no-incline/lying curls.
>big rom
>various curls
your rom is exactly the same in every single curl you do, it is not like your muscles get longer in some variation
Spoken like someone who hasn't done a single biceps stretch in his entire life.
Drag curls
Being sore and recovering (food, sleep, time). That's it. Can't get sore? Alternate between triceps and biceps until they are blown out and you can barely drive a car.
Weighted pullups and high rep close grip bench
biceps: pelican curls, concetrated trx bicep curls and chins till failure
triceps: shit ton of weighted tricep dips on parallel bars, weighted diamond push ups and some extensions
Curling +30kg dumbbells. Its fricking magical how every other muscle and lift works by progressive overloading and getting bigger and using heavier weight, but with biceps people "spam" 10-15kg dumbbells for 5 years and then wonder why they still look the same. Because some roider moron said that you can just spam and focus on mind muscle connection and chase the pump and feel the burn. Yeah no shit, what a fricking surprise that didnt work. Once you progressive overload to weights big enough, your arms will also be big. Nobody curls +30kg with small arms. Its literally that smple.
This. It's the same with pullups, if you can do like 15 pullups (pushing your entire upper body over the bar), there is no way your muscles didn't get larger from when you could do 1
>15 pullups (pushing your entire upper body over the bar)
That's muscle-up.
can't grow my biceps cos of ulnar pain . brutal
Eating fatty foods.
Volume. Also 21s.
Spamming eggs and peanuts
Bayesian curls to full extension. The cable should be the exact height of where your hand is.
Preacher curls to full extension. This requires light weight so you don't tear your biceps.
Drag Curls
Never heard of Bayesian curls. From what I just read they said to set the cable at the lowest position? These loook interesting.
Higher frequency + low weight high rep preacher curls. I'm talking literally throwing a 5 on each side and doing 3 sets of 30. The isolation and ability to really push close to true muscular failure has been great for getting unreal arm cramping pumps
But did it make your arms bigger
For 3 minutes yes
Yeah? I know the data is murkyish on pumps strictly correlating to growth, but it's def not an opposite effect or something. They have for sure been helping with bicep growth.
lifting weights
Steroids
>What finally made your arms grow as a natty?
working a jackhammer or other power tool 10hrs a day for a few years
Chin-ups with elbows in front of the body. I had done chin-ups for years and would pull so that my elbows would be either right next to or slightly behind my body. Got some back gains, but no biceps gains. Recently I noticed some people with big arms doing chin-ups in a way that had their elbows in front of their bodies, almost like a body weight curl. Started doing them a couple of months ago and have noticed improvements in arm size.
Heavy preacher curls and weighted close grip pull ups
This homie has never seen a dip bar
I've seen I just don't use it
I am 6'0 without shoes.
>t. 5'5" manlet
Karan
forcing progress