You got any good brachialis ones? I'm trying to make my upper arms wider because I've realized how dumb it looks to have thin upper arms and thick forearms.
Yeah, I basically want good side width too since I felt it looks weird to have these thin-looking biceps (even though triceps help) while my forearms look a lot meatier. If I find a way to get thicker biceps I'll be happy.
I don't get the obsession against training arms. Is it a left over from the ss days? Why the fuck would you not target the muscles you want to grow lmao
So you are the guy who just does compounds and has small calves, neck, and forearms?
I’ve been hitting biceps and triceps 2x a week each for over a year now and my arms still suck. It sounds like I do equal or more than other people based on the replies here. Wtf am I doing wrong.
For biceps:
EZ bar close grip curls 4x10
Hammer curls 4x10
Preacher curls 4x10
Also I don’t strictly do 10 reps every time it’s usually more like 12-10-8-failure. I’ve definitely seen some growth in the tri’s but very little in the bi’s. Any idea what I should try to see more improvement? I was starting from skelly mode and I’ve added 15-20lbs so I really expected to see more of a visible increase in size by now.
I hit mine 3 times a weak early in the workout. If shit isn't working try something else. I like alternating db curls, db preacher hammer curls, and wide grip ez bar curls. I use a little momentum at the end of the set to get more reps.
Programs with compounds include accessories. That's where I throw in exercises that hit arms like farmers walks and dips. You could do whatever the hell you want but if anyone is going to the gym doing compounds and nothing else, they're probably sub-90 IQ, fat, and unfuckable.
Hammer curls 10x10 once a week on squat or deadlift day.
JM presses 4x10 on bench press day.
No they are not. Chinups are the only compound that works arms decently. I'm at 2/4/5/5 and am an armlet complared to people who actually isolate arms. When I was carrying sacks of apples for my nana it was the arms that would give out first (couldn't carry it on my back because it was basically a cloth, not a proper sack, with apples wrapped in it, so it needed a high degree of control or apples would fall out).
I don't get the obsession against training arms. Is it a left over from the ss days? Why the fuck would you not target the muscles you want to grow lmao
SS actually says to do curls and that "big arms are fun". The soipeople from the dawn of IST who brought SS to us wanted to be "functional" and thus spread the myth of "curls not functional!!!!!!".
>I'm at 2/4/5/5 and am an armlet complared to people who actually isolate arms
because you're fat as shit and your arms look small by comparison. post body
I'm 20% bf and my arm is thinner, as in, measured, than an arm of an advanced curlbro instructor at my gym. It's still big, but there's 0 fucking reason to avoid arm iso, my bench for example is stuck because I'm weak at lockout because I didn't include tricep isolation because like other retards I thought that "compounds are enough!".
As a handle to hold on to. If you train at home and have limited equipment you can put some stuff in a backpack, then wrap a towel under the backpack straps and you can do curls and tricep extensions with it. Using a towel to grip with also works the forearms and grips heavily and can also be used with a pull up bar to do pull ups or bodyweight rows with
nice 13.5 inchers there bud!
my girlfriend is still stuck on that same size, FUCK!
yeah, yeah >post her routine
sure! >clitoris stimulation x failure >jerking me off x 10-15 ejaculations
>no arms posted from any of these gays
Cope more, armlets... you make me feel alive hahaha
nice 13.5 inchers there bud!
my girlfriend is still stuck on that same size, FUCK!
yeah, yeah >post her routine
sure! >clitoris stimulation x failure >jerking me off x 10-15 ejaculations
I’ve been hitting biceps and triceps 2x a week each for over a year now and my arms still suck. It sounds like I do equal or more than other people based on the replies here. Wtf am I doing wrong.
For biceps:
EZ bar close grip curls 4x10
Hammer curls 4x10
Preacher curls 4x10
Also I don’t strictly do 10 reps every time it’s usually more like 12-10-8-failure. I’ve definitely seen some growth in the tri’s but very little in the bi’s. Any idea what I should try to see more improvement? I was starting from skelly mode and I’ve added 15-20lbs so I really expected to see more of a visible increase in size by now.
>barbell JM press 3 x 5-7 heavy >overhead dumbbell tricep extensions deloaded 3 x 6-8 >incline dumbbell curls 3 x 5-7 heavy >pinwheel/spider curls 3 x 6-8
tailored specifically for those with a disproportionately big lateral tricep head while being a brachailis-let(me)
only compounds. 16" at 220lb. i lift more than basically everyone at my gym and i just converted from calisthenics only 6 months ago. my squat and deadlift mog 99% of my gym in just this little time because i don't do isolations like all the dyels. only exceptions are a few way fatter powerlifter type guys from what i've seen
I was doing just mostly dips and pull ups or muscle ups. Now i do ohp, bench, dips, pullups, horizontal row, upright row, 1 core exercise, 1 neck exercise, squat, deadlift. No roids
for accessories? Usually 2-3 days weekly(on my bench/ohp days) of:
-hammer curls+regular curls 50lb 12 repsX4 sets, increase weight by 5lb for each set. Increase overall weight when can do last set cleanly with no form breakdown.
-Overhead dumbell tricep extension 80lb 12rep*4 sets increase weight by 5 lb for each set. Increase overall weight when can do last set cleanly with no form breakdown
-barbell preacher curls
Your form could just suck. I see people doing all of those tricep exercises wrong all the time. And most variations of curls it's okay to cheat a little on the way up as long as you're controlling the way back down, but if you're not seeing gains, chances are you're just swinging the weights whether you can tell or not. Never be ashamed to reduce the weight substantially and do sets at higher reps where you really focus on form. Swinging heavy weight for low reps will build less muscle than actually lifting light weights for high reps.
I’ve been hitting biceps and triceps 2x a week each for over a year now and my arms still suck. It sounds like I do equal or more than other people based on the replies here. Wtf am I doing wrong.
For biceps:
EZ bar close grip curls 4x10
Hammer curls 4x10
Preacher curls 4x10
Also I don’t strictly do 10 reps every time it’s usually more like 12-10-8-failure. I’ve definitely seen some growth in the tri’s but very little in the bi’s. Any idea what I should try to see more improvement? I was starting from skelly mode and I’ve added 15-20lbs so I really expected to see more of a visible increase in size by now.
Weighted chin-ups are all you need but only top tier gym goers can do them he’ll they can’t even do them unweighted …less than one percent 4chins can even do them so they resort dyel ass curls.
Im on a upper lower split so i just throw some biceps and triceps exercises at the end of my upper days, like these:
Hammer curls, pushing to faliure on my last set this will also work your forearms.
Overhead tricep cable extension, the single best tricep isolation exercise imo
Barbell curls, heavy, a bit of cheating allowed in the last reps, as with the hammer curls, you will feel these in your forearms too
One armed tricep pushdown, for variety and muscle balance
Now, usually my forearms get enough work from these and the compunds, but if particularly want to train grip that day i will do this
First i hang on the pull up bar, just try to hang in there. Then i try to hang on the bar with one hand, as long as i can, then the other.
Then i use my towel, i throw it over the bar, and twist it until it resembles a thick rope, from wich, again, i will try to hang with one hand
compounds. presses and rows are enough for esthetics if you're not fat. and will make you strong
You got any good brachialis ones? I'm trying to make my upper arms wider because I've realized how dumb it looks to have thin upper arms and thick forearms.
experiment with grip. but it doesn't really matter. difference from pull up and chin up is almost none. i saw it on a scientific paper some time ago
I started doing chin-ups recently to do it, but I'm also doing those hammer curls where you rotate the weight.
Is it brachialias to add width?
I've got good depth, viewing from the side, but thin width, viewing from the front.
Yeah, I basically want good side width too since I felt it looks weird to have these thin-looking biceps (even though triceps help) while my forearms look a lot meatier. If I find a way to get thicker biceps I'll be happy.
Bouldering. It's also pretty fun
I don't get the obsession against training arms. Is it a left over from the ss days? Why the fuck would you not target the muscles you want to grow lmao
It has to be a joke.
t. gay
So you are the guy who just does compounds and has small calves, neck, and forearms?
I hit mine 3 times a weak early in the workout. If shit isn't working try something else. I like alternating db curls, db preacher hammer curls, and wide grip ez bar curls. I use a little momentum at the end of the set to get more reps.
Programs with compounds include accessories. That's where I throw in exercises that hit arms like farmers walks and dips. You could do whatever the hell you want but if anyone is going to the gym doing compounds and nothing else, they're probably sub-90 IQ, fat, and unfuckable.
>farmers walks and dips
both compounds. you're the one that's low iq here
Hammer curls 10x10 once a week on squat or deadlift day.
JM presses 4x10 on bench press day.
No they are not. Chinups are the only compound that works arms decently. I'm at 2/4/5/5 and am an armlet complared to people who actually isolate arms. When I was carrying sacks of apples for my nana it was the arms that would give out first (couldn't carry it on my back because it was basically a cloth, not a proper sack, with apples wrapped in it, so it needed a high degree of control or apples would fall out).
SS actually says to do curls and that "big arms are fun". The soipeople from the dawn of IST who brought SS to us wanted to be "functional" and thus spread the myth of "curls not functional!!!!!!".
>I'm at 2/4/5/5 and am an armlet complared to people who actually isolate arms
because you're fat as shit and your arms look small by comparison. post body
I'm 20% bf and my arm is thinner, as in, measured, than an arm of an advanced curlbro instructor at my gym. It's still big, but there's 0 fucking reason to avoid arm iso, my bench for example is stuck because I'm weak at lockout because I didn't include tricep isolation because like other retards I thought that "compounds are enough!".
just as i thought
also you need rows ohp bench deadlift don't do much for back and bicep
I do rows and I used to do weighted chins before I merged deadlift and upper back days.
>Hammer curls 10x10
>10x10
why?
>H-he cute!
Arms done on upper body days after chest, back shoulder work. 3 upper days a week
Arm specific work
Day 1
barbell curls 3-4 sets 15-25 reps per set
Overhead tricep extensions 3-4 sets 15-25 reps
Day 2
Hammer curl using a towel 3-4 sets 8-15 reps
Banded tricep push down 3-4 sets 30-50 reps
Day 3
dumbbell curls 3-4 sets 10-15 reps
Behind the back chair dips 3-4 sets 15-30 reps depending if bodyweight or weighted
>Overhead tricep extensions
You mean boners?
wha? I dont compute
As a handle to hold on to. If you train at home and have limited equipment you can put some stuff in a backpack, then wrap a towel under the backpack straps and you can do curls and tricep extensions with it. Using a towel to grip with also works the forearms and grips heavily and can also be used with a pull up bar to do pull ups or bodyweight rows with
>I dont compute
Because you're making your body erect over your head.
yo that towel trick is genius, I'm 1000% gonna use that now, thank you brother
what do you use the towel for
>Banded tricep push down 3-4 sets 30-50 reps
you know anything above 30 reps is hardly hypertrophic, right?
gay choking until failure (his, not mine)
Wristcelbros... it didn't even begin...
They told me my tiny wrists were an asset... they said the lean frame allows you to put on more muscle... they lied to me
Post wrist
>no arms posted from any of these gays
Cope more, armlets... you make me feel alive hahaha
baby hands
nice 13.5 inchers there bud!
my girlfriend is still stuck on that same size, FUCK!
yeah, yeah
>post her routine
sure!
>clitoris stimulation x failure
>jerking me off x 10-15 ejaculations
>those wrists
it's actually fucking over
I’ve been hitting biceps and triceps 2x a week each for over a year now and my arms still suck. It sounds like I do equal or more than other people based on the replies here. Wtf am I doing wrong.
For biceps:
EZ bar close grip curls 4x10
Hammer curls 4x10
Preacher curls 4x10
Triceps:
Skull crushers 4x10
Cable extensions 4x10
Push downs 4x10
Also I don’t strictly do 10 reps every time it’s usually more like 12-10-8-failure. I’ve definitely seen some growth in the tri’s but very little in the bi’s. Any idea what I should try to see more improvement? I was starting from skelly mode and I’ve added 15-20lbs so I really expected to see more of a visible increase in size by now.
post arms
post full routine, gay
>barbell JM press 3 x 5-7 heavy
>overhead dumbbell tricep extensions deloaded 3 x 6-8
>incline dumbbell curls 3 x 5-7 heavy
>pinwheel/spider curls 3 x 6-8
tailored specifically for those with a disproportionately big lateral tricep head while being a brachailis-let(me)
>all that caked on deodorant
morons are so fucking repulsive
>15pound wrist roll forward and beackward x 4
>40pound dumbell curl 8x2
>masturbate 1x4
>40pound overhead tricep extension 12x3
my arms get up in the morning and put their pants on one leg at a time just like everybody else
only compounds. 16" at 220lb. i lift more than basically everyone at my gym and i just converted from calisthenics only 6 months ago. my squat and deadlift mog 99% of my gym in just this little time because i don't do isolations like all the dyels. only exceptions are a few way fatter powerlifter type guys from what i've seen
squat 170kg untested 1rm
deadlift 220kg 1rm
How thick are your biceps?
Flexing it's just under 16" cold
What's your calisthenic routine + current routine? (don't say steroids)
>220kg deadlift in 6 months after doing calisthenics only
it's roids
Too bad, I'm always looking for new shit to do.
I was doing just mostly dips and pull ups or muscle ups. Now i do ohp, bench, dips, pullups, horizontal row, upright row, 1 core exercise, 1 neck exercise, squat, deadlift. No roids
>Arm thread
>Talks about squats and deadlifts
Because it's the only thing i didn't do. When i started gym i was pretty strong upper body
I start every session with arm isolations, and only afterwards move onto compounds. Haven't been doing it long enough to see results yet though
for accessories? Usually 2-3 days weekly(on my bench/ohp days) of:
-hammer curls+regular curls 50lb 12 repsX4 sets, increase weight by 5lb for each set. Increase overall weight when can do last set cleanly with no form breakdown.
-Overhead dumbell tricep extension 80lb 12rep*4 sets increase weight by 5 lb for each set. Increase overall weight when can do last set cleanly with no form breakdown
-barbell preacher curls
Your form could just suck. I see people doing all of those tricep exercises wrong all the time. And most variations of curls it's okay to cheat a little on the way up as long as you're controlling the way back down, but if you're not seeing gains, chances are you're just swinging the weights whether you can tell or not. Never be ashamed to reduce the weight substantially and do sets at higher reps where you really focus on form. Swinging heavy weight for low reps will build less muscle than actually lifting light weights for high reps.
for
My tendons seem to like higher rep(10-20) lower weight.
bum,
Weighted chin-ups are all you need but only top tier gym goers can do them he’ll they can’t even do them unweighted …less than one percent 4chins can even do them so they resort dyel ass curls.
Im on a upper lower split so i just throw some biceps and triceps exercises at the end of my upper days, like these:
Hammer curls, pushing to faliure on my last set this will also work your forearms.
Overhead tricep cable extension, the single best tricep isolation exercise imo
Barbell curls, heavy, a bit of cheating allowed in the last reps, as with the hammer curls, you will feel these in your forearms too
One armed tricep pushdown, for variety and muscle balance
Now, usually my forearms get enough work from these and the compunds, but if particularly want to train grip that day i will do this
First i hang on the pull up bar, just try to hang in there. Then i try to hang on the bar with one hand, as long as i can, then the other.
Then i use my towel, i throw it over the bar, and twist it until it resembles a thick rope, from wich, again, i will try to hang with one hand