Still, a smaller defined arm, appears much larger than it usually is. Zane and Columbu's arms were quite a bit smaller than many of their Olympia counterparts, but still looked larger than the less defined guys.
Start your biceps workout with cross body hammer curls with a two second squeeze and a 2 second eccentric. Then do the rest of your workout.
I agree on the DB incline curl - I just love the way it feels. But in all honesty, if I skip isolation movements for my arms and just do my regular compounds, I notice no difference in my arms. I think one of the reasons has to do with how I train to failure. Training to complete failure allows you to really exhaust every single muscle involved in the movement.
I would definitely take a break from the gym every few weeks if you are training till failure each set. That has to be taxing on your body.
I believe anyone is different, personally I've been told that going hard on compound would have grow my arms too...it didnt happen untill I struck them with volume and isolation.
If your arms haven't responded to heavy compound pushing and pulling movements you're doing something seriously wrong.
Everything is possible, I dont deny any possibility.
Yeah it can be pretty brutal. It's not uncommon to see your strength actually deteriorate. Every 3rd or 4th week I'll only do strength training only 2 days for the week to give my body rest.
I think it depends how you train. Like I said, I train to absolute failure. So, when I'm doing a row I can feel myself fatigue my back, rear delts, biceps, everything. I exhaust every last muscle in the movement to make sure that bar cannot move any more.
This. When I do pull-ups and rows I typically use a thumbless grip and sometimes even focus on pulling the bar apart, which both place more focus on lats and less on biceps, although I'm still working my biceps to some degree. I'm not saying that your arms won't grow from heavy and consistent compound movements, just that I do think they'll grow better with added direct work, especially once you're no longer a beginner, where I definitely agree that compound movements should be the clear main focus.
As someone who never used isolation exercises for arms, I found that although they did grow to some extent in response to compounds it wasn't until i trained arms directly that i brought them up to match the rest of my physique. I quickly added an inch to my arms just through having a dedicated arm day filled with high volume curls and skull crushers. Ofcourse my gains then slowed. For me it holds true that arms only grow in relation to an increase in overall body mass. If I gain 15lb of lean mass and my arms haven't grown by an inch I'll work hard on isolation exercises and sure enough they catch up.
That's genetics without a doubt. How tall was he?
He was actually really short prob about 5'5" but he'd the biggest arms you'll ever see. He was a professional boxer before bodybuilding so no doubt he probably had good genetics before all the gear.
That the struggle with height. You have alot more limb to fill out and alot more range of motion for your reps. The shorter dudes usually have very dense arms. Either way it's still achievable, just need alot more overall muscle.
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