Take 2 at this thread.
If I want to put mass on my arms ASAP, would excess volume (20+ sets a week) be a good idea? And what set/rep schemes should I use?
Arms wont grow: help
Take 2 at this thread.
If I want to put mass on my arms ASAP, would excess volume (20+ sets a week) be a good idea? And what set/rep schemes should I use?
if there was a shortcut dont you think it would be common knowledge
Not looking for a shortcut I’m just retarded because all I know is powerlifting routines
desu, even on heavy amounts of roids its hard to grows arms alot
most guys with big arms have a solid layer of fat on their arms, nattys and roiders. the arm muscles are small, you have to grow them by multiple factors of their initial size before they appear big
Thats a tough pill to accept and swallow.
Thanks bro, but how does farmers walk help out the bicep? I always thought that the forearms would get a great workout instead.
That’s a very nice picture.
I have arms that say, yeah I go to the gym, but have never had any mass there. My arms “look” best when I do the following:
Tricep cable push down.
Low weight skull crushers.
Dumbbell hammer curls. I can handle 40lbs as a result of just focusing on my compounds.
Lat pull down.
Forearm curls with ez bar. Make sure that your grip is active as opposed to passive.
Farmers walk with kettle ball as heavy as you can find.
Sets of six to ten. Reps don’t matter until at the working weight, then the number is usually ten.
Set 1-2: low weight.
Set 3: working weight.
Set 4: higher weight.
Set 5: highest weight.
Sets 6-8: working weight.
Sets 9-10: low weight, but should feel burn equivalent to the sensation of the highest weight by this point, otherwise, you should still be on your working weight.
The best thing for me was realizing that the ROM doesn’t give a good burn or pump but actually the start from static resting position fatigue and the end squeeze. The alternative to that is the low weight, high reps ensuring burn. Rest time between sets should still be over a minute.
Also, it’s important to realize that arms and abs should not be seen as accessories that grow along with other muscles as a result of compounds. I have abs under my belly and arms that can hold up 225lbs under a the barbell during the bench but dedicated training has the effect of allowing you to add more to your bench, OHP, row and deadlift.
Whatever arm exercises you do, do at least three different exercises for biceps and triceps per workout, 6-10 sets, 10-20 reps, chase the squeeze and burn, clench at the end of the movement, burn out with momentum till your arms are dying, treat arms as you would the back. I think I avoided arms for so long because they did not click on my head as deserving their own attention because I thought they’d grow along with compounds and fear of looking disproportionate (huge arms without shoulder or back mass is absurd).
In what universe is any of this actually helpful? Lmao why would you write all that???
How often are you working out arms a week? This workout alone sounds like it's over an hour. Do you just do one body part a week? I'm curious since I've always been told to hit everything twice a week if possible.
Nice post tbh. I've been doing seated incline/hammer / waiter curls and then doing dips and tri extensions.
I have a good base for the fact that my big bro had a curl bar so I grew up pumping out curls. My arms are my best asset, and I get plenty of looks at the gym.
Steroids are the only shortcut to mass.
Dear lord what an ass, cum inside
Here you go
Have you tried whispering "grow, grow, grow" on your last set?
If you're having problems growing cut back on volume, increase intensity by adding more weight and using a lower rep range, go to failure, and incorporate more rest days. Make sure your diet is sufficient. Based on
>would excess volume (20+ sets a week) be a good idea?
you're already doing excess volume. You need to give your muscles a chance to recover for them to grow. It sounds like you're overtraining.
so what would heavier weight curls (bar,dumbells) be? like 6x3, and the third set to failure or is this too little volume?
You only need to perform one set and that set should be to concentric failure. Now when you hit concentric failure, instead of dropping the weight, you should hold it as high as you can still get it during that failed rep as long as possible. Then when you feel it starting to give out, you should lower the weight in a controlled manner. After which, you can have a training partner help you get the barbell into position and do the eccentric portion of the lift until eccentric failure.
>help you get the barbell into position and do the eccentric portion of the lift until eccentric failure.
what does this mean?
I understood the part before that, 6-10 reps based off the picture with enough weight untill failure, squeeze and hold the rep as much as i can but after that?
When talking about muscle contractions, there are two types: concentric and eccentric. Concentric contractions occur when you are using your muscles to move the weight, for example the positive portion of a curl. Eccentric contractions occur when you are trying to control a weight as it moves in the direction of gravity such as during the negative portion of a curl. There are therefore two different types of muscular failure: concentric failure and eccentric failure.
When you reach failure during a normal exercise, it's typically concentric failure. However, your muscles have not reached isometric or eccentric failure. You still have plenty of room to reach eccentric failure. So you can always with the assistance of a partner, lift the weight back into position and do the negative portion of the exercise to reach eccentric failure. If you were doing this with something like chinups, pullups, or dips then you can replace the partner with a stool, or, if you can do so without excess risk for the exercise you can cheat the weight into position and do the negative portion of the exercise. Some exercises like pulldowns and machine press require a partner to reach eccentric failure. Something like the Bench Press can be fairly dangerous to attempt eccentric failure unless you're using the safeties to reduce the range of motion.
I use this split to hit arms every other day. Do heavy and light sets.
Day1: back, chest, arms
Day2: legs, abs
Day3: shoulders, arms
Day4: rest
Probably the worst fucking workout I seen in my life. I hope you have great genetics and are on roids because you're not going to be making any long term gains from that shit. You're either not training your whole back in one day or you're retarded enough to train your whole back in one day and then stupid enough to also hit chest and arms on the same day.
>I don’t remember what this thread was about
We know
Just make sure you put your arm workouts at the start of your session. Doing 3-4 exercises for 3-4 sets each on big muscles just means you're going to be too tired to do your arm workouts properly
Nah I'm keeping this a secret, not telling you
You do realise arms is not one muscle right retard? 20+ (21 or 24 sets) sets for tris per week while only 12 sets for biceps. Also you want to rotate lifts every 3 weeks to avoid plateaus.
Barbell curls or weighted chins. Next.
>does nothing
I find it hard to get definition on my arms because they're longer than they should be. Have only recently started to focus in then more because I hate how thin they still are
same, they only look semi good when pumped and flexed otherwise sticks
Try bloodflow restriction training. No I will not elaborate
> t. Ken
Milk.
Also, arms don't get as much mass as they seem in the pictures. Make sure to flex in the mirror and take a side profile look, because sometimes they are bog, but just appear not to be unflexed
Spam volume and bulk like mad tbh. Realistically you won't have big arms if you weigh 150 lbs unless you are like 5'4 or something.