I wanna start a good routine to up my arm size atleast an inch... Im currently doing 5x5 program and wanted an arm routine to do at the same time
5x5 is not a wise program for muscular hypertrophy.I wanna start a good routine to up my arm size atleast an inch... Im currently doing 5x5 program and wanted an arm routine to do at the same time
5x5 is just fine. 8 or 10x5 is better.5x5 is not a wise program for muscular hypertrophy.
Actually no. Specifically for muscular hypertrophy a 5x5 routine is not optimal. It is not "just fine".5x5 is just fine. 8 or 10x5 is better.
OP, you'll add the most size to your arms with heavy presses and pulls, supplemented with good form isolation movements.
Narrow-grip bench, Push-press, weighted dips, weighted chins, supinated rows, cleans, preacher curls, incline db curls, hammer curls, db exts in various angles, kneeling rope exts, lock-outs.
For a beginner it can provide good results in both size and strength. For a more advanced lifter, I agree that more volume is necessary, hence the 8x5 to 10x5.Actually no. Specifically for muscular hypertrophy a 5x5 routine is not optimal. It is not "just fine".
It depends on the outcome goals set as to which volume/intensity/frequency program would be most beneficial. I'm not saying with a 5x5 program you cannot induce muscular hypertrophy (regardless of the type of hypertrophy), just it isn't the best program to induce such results per the outcome goals. I, myself, typically lift in the same range as you; however, I lift mainly for strength and not hypertrophy.For a beginner it can provide good results in both size and strength. For a more advanced lifter, I agree that more volume is necessary, hence the 8x5 to 10x5.
The majority of the muscle I have gained has been through utilizing sets of 1-6. Higher rep sets are included occasionally, but are hardly the mainstay.
Fair enough, I can agree that there are many factors that contribute to hypertrophy.It depends on the outcome goals set as to which volume/intensity/frequency program would be most beneficial. I'm not saying with a 5x5 program you cannot induce muscular hypertrophy (regardless of the type of hypertrophy), just it isn't the best program to induce such results per the outcome goals. I, myself, typically lift in the same range as you; however, I lift mainly for strength and not hypertrophy.
That CAN NOT possibly be real
Log it for us! :beerchug:That CAN NOT possibly be real
what?Log it for us! :beerchug:
The program you posted as not being real...as in test it on yourself and let us know..:eek13:what?
its number 1 in google, it has to be good lolLog it for us! :beerchug:
Thats not what the article states at all lol. Did you even read it?It works, it's just getting your arms so pumped that they stay that way for a few hours. Basically, your muscles are swollen from being strained every 30 minutes for a whole day.
This is text from the article: "swelling begins to occur from increased water retention by the muscle fiber itself. This water retention appears to stay for a few days or more with very heavy resistance training. In fact, participants in a 1998 training study were reported to maintain tissue swelling for up to seven days post-exercise! Over a long enough period, however, the cell would surely return to normal size."Thats not what the article states at all lol. Did you even read it?
Yes grasshopper but you missed 2 key points.This is text from the article: "swelling begins to occur from increased water retention by the muscle fiber itself. This water retention appears to stay for a few days or more with very heavy resistance training. In fact, participants in a 1998 training study were reported to maintain tissue swelling for up to seven days post-exercise! Over a long enough period, however, the cell would surely return to normal size."
Later in the article it is stated that the routine is repeated to maintain arm size.
Did we read the same article?
Wish I had the time. If someone else proves it works though, I'll find the timeWOW IVE STARTED SOMETHING LOL..... so whos gonna try it!!!
Yea I know it isn't proven which is why I said 1. was more interesting. It is indeed a crazy workout haha. It would be fun to try if nothing was planned for the next few days :tongue2:. I don't disagree with your methods but too bad you don't live near me we could try it out and see for ourselves. I need to convince one of my buddies to try it in the wintertime I spose.Some research has shown that it may also be possible for muscle fibers themselves to split, known as hyperplasia, after which the new fibers increase in size, although this hasn't been well documented in human beings.
I want to believe that a full days workout can make huge arms that last and create new muscle fibers on top of the already pre-determined amount each of us have(genetics). I would be first on the bandwagon if this were true. Hyperplasia occurs in organs,like testicles and titties and prostates, I wish it were proven that it does occur in muscle, but it isn't.
Therefore until someone real shows me that this crazy workout is for real- I'll grow the way I have been, with a proper routine, diet and rest.
Those articles were interesting, wish it were true, thank you. We could try the workout though, just to prove a point, I guess.Yea I know it isn't proven which is why I said 1. was more interesting. It is indeed a crazy workout haha. It would be fun to try if nothing was planned for the next few days :tongue2:. I don't disagree with your methods but too bad you don't live near me we could try it out and see for ourselves. I need to convince one of my buddies to try it in the wintertime I spose.
Here is some interesting articles you might like though pertaining to 2. Its hard to pinpoint it in humans because of the method of measuring it.
http://www.bodybuildingweb.net/blog/does-hyperplasia-cause-growth-in-human-skeletal-muscles/
http://jap.physiology.org/cgi/content/full/81/4/1584
Perhaps in the wintertime we could do the workout and post our results online..we just need some willing partners...I have a helper from work I might be able to abuse lol.Those articles were interesting, wish it were true, thank you. We could try the workout though, just to prove a point, I guess.
haha timmah jimmy... timmah..Wish I had the time. If someone else proves it works though, I'll find the time
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