this guy is right, don't waste your time with high intensity for tris/bis. Do high rep compounds and isolation lifts; pullups and chinups to nail forearms and biceps as the secondary muscles involved, Dips and cg press for tris, and then low intensity high volume isolation work for bis/tris. Do it multiple times a week
>he’s starting to understand
You can train everything everyday if you eat a correct diet to maximize recovery and lift in sets of 1xfailure.
What about the peer reviewed scientific studies that say your body needs time to rest and recuperate. Aside from the studies what about the common fricking sense that should tell you if you work muscles they need time to recover and unless you're on roids they absolutely do not recover within 24 hours regardless of what you eat.
Anon, 90% of this board doesn't even lift and another 8% are either fat as frick or they're 120lb shrimps. Stop taking every random piece of bullshit you find on here seriously.
Daily undulating periodization. It's been around a while but the only people who have really worked with it in depth have been strength athletes and martial artists. If you used it for bodybuilding purposes I don't see why you couldn't just keep overall volume higher. 6-7 days per week with a lot of exercise selection variability and every day the sets, reps, and intensity changes. Like if you did it for chest the routine could look something like this >Monday
Flat Bench 5x5-8 (first 3 sets pyramid up in weight with 2 RIR, 4th set straight, 5th set to failure) >Tuesday
Pushups 500 reps (any set configuration) >Wednesday
Incline Dumbell Press 3x10-15 (3 RIR) >Thursday
Weighted Dips 3x6-10 (1 RIR) >Friday
Ring Pushups 3xFailure >Saturday
Flat Bench Chest Flies 4x10-15 (3 RIR) >Sunday
Pushups Quasi-Isometrics 5x30-60 seconds (add weight as needed)
Dont be afraid of incorporating an arm day into your routine. Arms are a big part of your physique so why not dedicate a full session to them?
Basic bicep curls are good, they're a simple exercise but they're the best. Spider curls are great too. And dumbbells > barbells imo. For triceps skullcrushers are great. Aside from that, just experiment. Find what exercises you enjoy doing and what works best for your body.
And obviously the usual advice about training hard enough, pushing yourself and eating and resting right applies too >t. 16" arms and can curl 20kg dumbbells
I began actually growing my arms when I started doing myorep sets to failure for tricep pulldowns, overhead extensions, and bicep curls 3x per week. >Select a weight you can do for 12-15 reps to failure >Take that to failure >Rest for 10 deep breaths >Take it to failure and repeat for a total of 1 straight set and 3 mini sets. >Do it again >Switch exercises
It only takes me about 10-15min to completely fry the frick out of my arms depending on if I'm in a hurry or not. Also, don't forget this part. >YOU MUST EAT IN A SURPLUS TO GROW
synthol
ss+gomad
Shut up homosexual
Get an arm day, work them frequently, high volume.
this guy is right, don't waste your time with high intensity for tris/bis. Do high rep compounds and isolation lifts; pullups and chinups to nail forearms and biceps as the secondary muscles involved, Dips and cg press for tris, and then low intensity high volume isolation work for bis/tris. Do it multiple times a week
chinups+skullcrushers, max weight
Close grip bench
roids
Exercises homie what else you expect to hear, have a push, pull day and an arm day, increase the volume overtime that's all you can do.
train arms every day at the end of every workout
with this logic why not just train everything every day
You can absolutely do that
What about the peer reviewed scientific studies that say your body needs time to rest and recuperate. Aside from the studies what about the common fricking sense that should tell you if you work muscles they need time to recover and unless you're on roids they absolutely do not recover within 24 hours regardless of what you eat.
You can balance volume and intensity in order to train daily. Obviously, don't bench heavy every day. You could do band bicep curls daily and be fine.
different muscles like different volume
Anon, 90% of this board doesn't even lift and another 8% are either fat as frick or they're 120lb shrimps. Stop taking every random piece of bullshit you find on here seriously.
Daily undulating periodization. It's been around a while but the only people who have really worked with it in depth have been strength athletes and martial artists. If you used it for bodybuilding purposes I don't see why you couldn't just keep overall volume higher. 6-7 days per week with a lot of exercise selection variability and every day the sets, reps, and intensity changes. Like if you did it for chest the routine could look something like this
>Monday
Flat Bench 5x5-8 (first 3 sets pyramid up in weight with 2 RIR, 4th set straight, 5th set to failure)
>Tuesday
Pushups 500 reps (any set configuration)
>Wednesday
Incline Dumbell Press 3x10-15 (3 RIR)
>Thursday
Weighted Dips 3x6-10 (1 RIR)
>Friday
Ring Pushups 3xFailure
>Saturday
Flat Bench Chest Flies 4x10-15 (3 RIR)
>Sunday
Pushups Quasi-Isometrics 5x30-60 seconds (add weight as needed)
>he’s starting to understand
You can train everything everyday if you eat a correct diet to maximize recovery and lift in sets of 1xfailure.
Curl ups, lot of em
Compound always good
I'm not watching a fricking 30 min video. What does he say you wienersucker
Is he a gymnast?
y
https://www.instagram.com/jake_dalton/
bicep curls
Inflatable muscle suit
chin ups are great for arm development
ngmi
>shortest amount of time
>no roids
It'll take 3 years of hard-core commitment to get decent gains so if that's too long then you're ngmi
>no roids
HGH
Synthol
eat big
lift big
Arm day dude. Have one every week. Maybe two per week even.
Train Arms everyday + tendons prehab
That's the fastest way
Dont be afraid of incorporating an arm day into your routine. Arms are a big part of your physique so why not dedicate a full session to them?
Basic bicep curls are good, they're a simple exercise but they're the best. Spider curls are great too. And dumbbells > barbells imo. For triceps skullcrushers are great. Aside from that, just experiment. Find what exercises you enjoy doing and what works best for your body.
And obviously the usual advice about training hard enough, pushing yourself and eating and resting right applies too
>t. 16" arms and can curl 20kg dumbbells
I began actually growing my arms when I started doing myorep sets to failure for tricep pulldowns, overhead extensions, and bicep curls 3x per week.
>Select a weight you can do for 12-15 reps to failure
>Take that to failure
>Rest for 10 deep breaths
>Take it to failure and repeat for a total of 1 straight set and 3 mini sets.
>Do it again
>Switch exercises
It only takes me about 10-15min to completely fry the frick out of my arms depending on if I'm in a hurry or not. Also, don't forget this part.
>YOU MUST EAT IN A SURPLUS TO GROW
My triceps exploded when I started spamming dips, so do dips
Dips (upright posture) 5x8-12
Chin Ups (pulling the bar into your forehead) 5x8-12
SUPERSET 3 sets + 3 down sets each
One Arm Cable Rope Kickback 8-12
Dumbbell Curl 8-12
SUPERSET 3 sets + 3 down sets each
EZ-Bar Incline Skull Crusher 8-12
Hammer Curls 8-12
Do this every 3 days. Giant arms will be yours