>36 cm biceps
I work arms three times a week. That should be enough, right?
Give me some tips/advices
My arms are fricking lacking comparing to my chest and back
Why won't they fucking grow?
>36 cm biceps
I work arms three times a week. That should be enough, right?
Give me some tips/advices
My arms are fricking lacking comparing to my chest and back
>I work arms
vague. expand.
Ok let me explain
I do chest/triceps and back/biceps two times a week and a separate day for biceps, triceps and shoulders
Between 3 and 4 series, 4 exercises for biceps and 3 for triceps
What workouts do you do for biceps and triceps? It seems like you're overworking them
>overworking them
I doubt but for biceps I do hammer curls, barbell curls, cable bicep curls and this machine that allows you to work biceps/triceps
For triceps I do dips, tricep pushdowns and the machine I mentioned before
Am I fricking up?
Just don't waste time doing any arm work below 8 reps, single joint exercises aren't worth going for "strength reps," really. Give it time anon and eat enough. Do an exercise that's hardest for 8, like standing/sitting barbell curls, and then do one where it's all about the feel, like cable curls or the machine you posted. Triceps do have a good compound that you're already doing, dips (you can benefit from less than 8 reps on these), you could also try skullcrushers. I prefer the variation where you let your hands drift towards the crown of your head for that stretch. Honestly though, you can grow arms faster if you sacrifice your upper body workload in favor of them, I just find going too overboard can affect your bigger muscles gains since your bis/tris might limit your compounds from fatigue
You will damage your ligaments and hoints irreversably and that will be it.
Work out arms 1x a week w high volume and let them actually repair themselves.
Your body apparently is not genetically predisposed to grow from high intensity, so try low intensity.
Even better - drop all other workouts and do arms e.g. monday and thursday for 2 weeks.
Let all the juices work solely your arms.
Its this (trying something else) or you'll keep working out as you already do and
Name the exercises holy moron not the muscles. What are you doing exactly? In what order and sets and reps??
.
Feels like problem is too much junk volume not enough intensity and you may be cheating your weight that would steal your gains. Hitting it a few times but real good until complete and utter obliteration (with perfect form) should be all you need to do.
Eh, while I agree with overboard volume on bigger muscle areas, that kind of volume seems to be better for arms, although I do like using some light intensity techniques on some biceps exercises, so I do agree in that regard. I think what it comes down to is if he's actually recovering from his volume, if he was willing to sacrifice in areas to really Jumpstart things for awhile. I think the pumpkin technique actually works somewhat for nasties even. The idea of being able to make a larger pumpkin by disposing of the other pumpkins growing of the same plant
vague. expand.
>My arms are fricking lacking comparing my chest and back
no shit. The arms always take the longest to grow. Also how are you doing arms 3 days a week? Are you going light on each session?
If your arms are lacking I don't wanna imagine your legs bro
took me a whole fricking year to grow them from there to 40cm
ffs
I'm starting to get serious with them.
I was thinking of separating my training in three:
1)High intensity excercises for strength and mechanical tension
2)really heavy isometric holds on dip bars for bone density
3) High rep low weight for tearing the muscle and generating metabolic stress with the burn
The first ones are done on monday alongside 3, but we will keep on doing 3 for 2 days more, always chasing the burn. Finally we let them rest from day 4 to 5 and by day 6 we work arms with 1 and 2 in the same manner, and day 7 will be another rest
40cm is natty limit, you're almost there
>tfw 37cm
GET MOGGED
if natty, arm size is 90% genetic, you cannot influence their size in any meaningful way if your insertions are shit and bones thin
either roid or get used to wearing long sleeves for the rest of your life
No you can always just bloatmax and get fathers, beats being a skinny armed homosexual
this, forgot you can just eat until you get fatceps
frick you I'm getting 60cm arms
You're probably just very fat. If you had lean 36 cm biceps then they'd be fine.
>very fat.
I'm like 16% body fat
dyel alert
are you nearing failure, eating enough, sleeping enough
have you tried switching up your routine in the last 3 months
Make preachers curls and incline curls a priority, and overload them