Yeah, they were the one part on me that was for sure lacking at the time. It seems a bit excessive but it depends on your specific goals. My schedule is funked most of the time so i have only four days to lift some weeks and i use the split day to make sure if get everything done that i need to. My schedule is normally an A-E type. Arms (bi's and tri's), chest, Delts, Full back, and Legs. With Abs and calfs in there twice.
Love this exercise, my fav is getting the fullest contraction possible by starting palm down, wrist facing out then curling until the pinky end of wrist is facing as far up as possible. Hold for a good 2 seconds or so, then a slow eccentric contraction too. BURNS so hard! But the pump is intense.The issue is this.. Are your arms out of proportion? Or are they proportionate to the rest of your physique. People bitch that they want bigger arms, when in reality their arms are fine, they just need MORE MASS..
LIke Jminis said, peak is very genetic.
You want a pump/burn, try these
http://www.youtube.com/watch?v=0FNELBTsHjQ
ok i gotcha man, like dont get me wrong you have a good workout set, and i understand that you needed to do what you could in a limited amount of time so it makes sense, just to ask could you have just shortened the workouts like instead of doin 6 bicep exercises just done 3-4 superset with your tricep routine cut short with only 3-4 exercises instead of doin say 10 total exercises in one workout and then the next time you go in do the other exercises you didnt do, could that be an even better routine so your muscles to get used to what your doing 2x a week and create muscle confusion?
I undertsand what you mean and yes! I agree totally. I took it the different route, but the one you mentioned would also work. I keep my confusion set by augmenting things every month or so...
In regards to attaining symetry a little heavier work could yeild a better overall match. But at the same time neglect the right one too much and the problem may flip flop. But I sincerely doubt you would fail to notice that happening. It's not necessarily "the best" way of matching up but when my right was a little smaller i added 2 reps on per set. They got better with time... You may have to try a couple things to find what best locks in the symetry you're after. Hopefully you arent trying to compete in the very near future, because if not then play with it.
You want to put the most amount of stress on the most muscle fibers possible without injury. So the most important thing is knowing your limits and pushing them but not TOO much. And provide the proper nutrients in your post workout shake and rest.
Sounds alright though i'd sub another bi and tri in the place of forearms. Unless you really feel they are lacking i wouldnt put too much emphasis on the forearms. But the rest sounds great man!
standing concentration curl. I love these,... and like arnold i believe it really hits the peak,... but also like others above, its also genetically influenced.
What more do you want? You want bigger arms, gain more mass. You can do all the Arnold concentration curls in the world, if your diet isn't on point, and you are not gaining mass, then your wasting your time.
I love arnold curls, but remember, slow negative, full stretch to the bottom w/o loosing the "contraction," curl to the shoulder, not the chest, and supinate. After all this, you should be burning like hell in the bi's.
PFL? WTF?
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