What routines can i maybe take up after finishing my current (5x5) routine... that can give me the BIG GUNS
i wish i was shorter. i have so many friends shorter than i am that they get mass so easy. me being 5'10" takes a bit longer. i always mix up my rep ranges and this past year has been my best arm year in means of growth. ill go rep ranges from 20 to 5. i am always mixing it up, never doing the same thing every week for muscle confusion.
I never understood the use of the olympic barbell for curls. You muscle doesnt know your using it, it only knows stress levels applied to it. So other than grip, I dont see any added benefit to using Olympic barbell verses a normal barbell. I totally agree with you on the close grip bench for tris though ... that's a lovely exercise.olympic bar barbell curls really helped me back on size and strength, same with close grip bench for tris.
Perhaps it's to do with increasing overall grip strength, increasing the amount you can lift and hold for a set? There's quite a few strength trainers who propose that grip strength has a big role to play in overall arm size, hence doing extra forearm and grip work.I never understood the use of the olympic barbell for curls. You muscle doesnt know your using it, it only knows stress levels applied to it. So other than grip, I dont see any added benefit to using Olympic barbell verses a normal barbell. I totally agree with you on the close grip bench for tris though ... that's a lovely exercise.
If you want big arms, work on your tris ...
Sprt
that is interesting, i neglect my forearms completely- i feel they get enough work everyday with each exercise.... Any recommendations on a quick but effective forearm/grip exercise that works the every muscle?Perhaps it's to do with increasing overall grip strength, increasing the amount you can lift and hold for a set? There's quite a few strength trainers who propose that grip strength has a big role to play in overall arm size, hence doing extra forearm and grip work.
For forearms I would usually superset Reverse curls (anything from 10-20 reps) with wrist curls (lighter weight and make it burn until it hurts!)that is interesting, i neglect my forearms completely- i feel they get enough work everyday with each exercise.... Any recommendations on a quick but effective forearm/grip exercise that works the every muscle?
Interesting.... Thanks for the info.rear tri pulldowns. its the reverse grip of using the tri pulldown machine bar. its a good 1/4 of your arm mass, and most of us don't bother directly training it. reverse grip bench dips work good too - fingers pointing away from your body.
I spread mine out.Do you guys hit both bis/tris in one day or do you spread it out? If you spread it out, what do you work them with?
I can understand that ... makes sense. That's one reason I refuse to ware straps (of any sort) for any exercise, however. One reason being, I don’t want to be strapped to a weight when my muscles fail and I can’t let go. lol. I see it happen all the time. I've always been this way. So unless you have wrist problems or some sort of injury, I don’t see a place for them - PLing maybe, but that's it.Perhaps it's to do with increasing overall grip strength, increasing the amount you can lift and hold for a set? There's quite a few strength trainers who propose that grip strength has a big role to play in overall arm size, hence doing extra forearm and grip work.
I like the way you think ... HST??? Love it!!!Yup! Full body WO, 3 times wkly or every 48 hrs.
Compound movements ... yes, but a little isolation movements won’t hurt depending on your routine. I've customized mine and have NEVER seen results like the ones HST has produced for me.HST is a great program. Never split your body up according to muscle groups; it is not designed to operate this way. Work movements instead.
To build big arms focus on heavy movements. Get your row up to 225, get your pullups up to 10 or so per set with a 45 lb weight plate attached to you, deadlift 4 plates; that is the best way to get your biceps to grow. Triceps on the other hand usually require more work, because it is a much larger muscle group. Throwing two tricep exercises in twice per week is fine and will work and help your bench press.
No. It won't hurt your gains, but for each flexion there needs to be an extension to balance it, which means you're going to need to include tricep exercises too. And to what benefit? As long as your row is progressing your biceps are getting overloaded. I do not see any reason to add bicep isolations to any program until your row and chinup stalls.Compound movements ... yes, but a little isolation movements won’t hurt depending on your routine. I've customized mine and have NEVER seen results like the ones HST has produced for me.
I agree with this; it is why I like HST and recommend it to anyone.The secret is low volume, high frequency, with a constant increase in loads every few workouts - this is done to provide muscle confusion and keep continuously adaptation occurring (i.e., growing). Low volume allows individuals to workout muscle groups more frequently without over training. Also, changing exercises per muscle group every other week to further creates muscle confusion which forces the muscle to adapt to the new movements.
Ya ... that makes perfect sense. I only do isolative bis/tris every once in a while. other than that its a lof of compound movements. So to each his own, but you have a very valid point.No. It won't hurt your gains, but for each flexion there needs to be an extension to balance it, which means you're going to need to include tricep exercises too. And to what benefit? As long as your row is progressing your biceps are getting overloaded. I do not see any reason to add bicep isolations to any program until your row and chinup stalls.
I think reverse curls are excellent, as well as the wrist rollers posted earlier.that is interesting, i neglect my forearms completely- i feel they get enough work everyday with each exercise.... Any recommendations on a quick but effective forearm/grip exercise that works the every muscle?
1 inch in 12 days only doing it 3 times? Is that even possible...
Thats not true, skullcrushers are a great exercise, but alone arnt enough to blast those trisNo, skull crushers suck for tri's, I can't believe you'd even consider doing them.............you serious?
Thats exactly what i thought? ANYONE KNOW?1 inch in 12 days only doing it 3 times? Is that even possible...
I honestly doubt that is possible. maybe performing this work out a little longer, say maybe over 4 weeks, could add an inch or close to it. but most likely not in 12 days. not in my experiences anyway. Now put me on some Decabolen or M-drol and I could make this happen. lolThats exactly what i thought? ANYONE KNOW?
Your full of great input :thanks:That's not possible. Bodybuilding.com is full of stupid optimistic promises like that.
If you want big arms you have to gain weight. It's a general rule that for every 15 lbs you gain, with most of it being LBM, you add 1 inch to your arms. Add about 50 lbs to your barbell row, add weight to your chinups, add about 50 lbs to your bench press, and do ONE tricep isolation and focus on getting that tricep isolation as strong as possible and arms lifts will explode.
kingkong knows his stuff. haha thanks man.That's not possible. Bodybuilding.com is full of stupid optimistic promises like that.
If you want big arms you have to gain weight. It's a general rule that for every 15 lbs you gain, with most of it being LBM, you add 1 inch to your arms. Add about 50 lbs to your barbell row, add weight to your chinups, add about 50 lbs to your bench press, and do ONE tricep isolation and focus on getting that tricep isolation as strong as possible and arms lifts will explode.
Here is most likely what happened. I have to leave for work in a few minutes, so if this is short and not informative just let me know and I'll add more detail in the next post.Ive recently put on some great weight gains with 5x5 routine but i injured my shoulder and stubbornly trained through it... i took a week off and it got better but its worse again... i need to deload on my bench press so im thinking of taking two strait weeks off. I was thinking of starting an arm buildinbg routine after those two weeks.... also do u guys kno if there will be any big decrease in strength and performance with a two week rest? also will the deload affect it?
If you've been doing 5x5 routines for awhile, you're likely at a peak, and you need to look at it as such. That means give your self the space to back off of your PR levels to do other things. Simply don't worry about it as you can get it back, plus more. Constantly moving forward in a one dimentional way leads to injury.Ive recently put on some great weight gains with 5x5 routine but i injured my shoulder and stubbornly trained through it... i took a week off and it got better but its worse again... i need to deload on my bench press so im thinking of taking two strait weeks off. I was thinking of starting an arm buildinbg routine after those two weeks.... also do u guys kno if there will be any big decrease in strength and performance with a two week rest? also will the deload affect it?
Maybe you're right, and I certainly can't disprove you right now. Yet when I was 46 years old my arms were 19 3/8 inches at a body weight of 200 pounds even. I was not even trying to get big arms, just strength.Arm size is a by product of overall body weight, you will never see a guy with 20 inch arms @ 165lbs