Arms won't grow...everything else will

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    Chest/back and bi/tris seems like a good idea. I might switch to this
    chest/back
    bb row
    deads
    bench
    incline db bench
    decline flies(might take out)
    bi/tris
    close grip bench
    ez bar curl
    tricep extension standing might switch back to laying
    incline curl
    incline hammer curl
    How does that look?
    all workouts 3 sets 8-12 reps except for deads which is 2 sets 4-6
    Hows this btw? http://s37.photobucket.com/albums/e5...pcurl_slow.mp4
    I lowered the weight by 10lbs on each side

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    Quote Originally Posted by DerickVonD View Post
    I cant go slow on squats or deads. So I should still go just as slow on things like overhead press?
    Yeah, legs are brutal to go slow in anyway, I dont either unless I cant go fast lol.

    The more tension you keep on the muscle the more fibers you tear which makes your body replace more. ******* puts almost all the tension on your joints, usually when you are doing workouts you dont even really want to lock out, especially with muscles like arms and shoulders, delts are notoriously hard to blow up, never locking out helps a bit
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    Quote Originally Posted by votum View Post
    Slowing down on everything will build more muscle.

    Try this: Do 5 pushups fast, probably take 6second or so. Then go halfway down and stay there for 6 seconds, which one made you more sore?
    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br
    Been doing pullups and dips but just with body weight.
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    What are explosive negatives?
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    Quote Originally Posted by ZiR RED View Post
    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br
    Very true, that's why I mentioned having a speed day, because you are totally right, you need fast twitch. But What works for me for growth is beating the hell out of my arms, and I have a hard time keeping good form with speed work so I don't like doing it for arms. I'll do fast pullups though sometimes. Also, soreness isn't a good gauge of growth, but it is a good gauge of if you are actually working the proper muscles. Its like when you are benching but your chest never gets sore, you are either doing something wrong or you need to keep going until your chest feels it, or you need to isolate it more.

    Just my opinion though

    Quote Originally Posted by DerickVonD View Post
    What are explosive negatives?
    I've heard the term but not sure. I'm pretty sure you go explosive for the positive and controlled for the negative, because I can't see the benefit of doing an explosive negative...what does bring the weight down as fast as you can do?

    Explosive positive works the fast twitch and controlled negative keeps the muscles under tension, which is widely accepted as one of the better ways to lift.
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    Quote Originally Posted by votum View Post
    Very true, that's why I mentioned having a speed day, because you are totally right, you need fast twitch. But What works for me for growth is beating the hell out of my arms, and I have a hard time keeping good form with speed work so I don't like doing it for arms. I'll do fast pullups though sometimes. Also, soreness isn't a good gauge of growth, but it is a good gauge of if you are actually working the proper muscles. Its like when you are benching but your chest never gets sore, you are either doing something wrong or you need to keep going until your chest feels it, or you need to isolate it more.

    Just my opinion though



    I've heard the term but not sure. I'm pretty sure you go explosive for the positive and controlled for the negative, because I can't see the benefit of doing an explosive negative...what does bring the weight down as fast as you can do?

    Explosive positive works the fast twitch and controlled negative keeps the muscles under tension, which is widely accepted as one of the better ways to lift.
    That is true, no need to do dynamic work with single joint arm movements.

    Explosive negative actually recruits the greatest % of fast twitch fibers and will leave you with a great deal of DOMS. Its good for some injury prevention and specific work. Imagine doing a bench press with 100-110% 1rm. You bring the weight down real fast then "catch it" about an inch or two off the chest. Then, with the help of a spotter is lifted and repeated. It will create some serious muscle micro-trauma...

    Br
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    Quote Originally Posted by ZiR RED

    Soreness is not an indicator of growth. And while time under tension is important, and has its place, doing reps slow also does not recruit the large fast twitch muscle fibers, which are the ones that have the greatest potential for growth. And, if you want soreness, explosive negatives will leave you with more DOMS than anything else. But again, thats not an indicator of overload.

    Derek, you are trying to decrease body fat right now. The last thing you need is a day dedicated to arms (read a wasted day). Until you can do pull ups and dips with a significant amount weight and your arms still are not growing, there is no need for a day dedicated to arms.

    Br
    Wasted day?? Bwahahahahahaha!! I'd like to see ur arms! Also, I've had a bi's tri's day for at least 5 years straight now. I've put easily 2+ inches on my arms in that time. I respect everyone and thier book knowledge but for me seeing is believing. I'd hate to think that I've been having a "wasted day" every week for the last 5 years or so, when clearly my arms have responded quite well.
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    Quote Originally Posted by matt8483

    Wasted day?? Bwahahahahahaha!! I'd like to see ur arms! Also, I've had a bi's tri's day for at least 5 years straight now. I've put easily 2+ inches on my arms in that time. I respect everyone and thier book knowledge but for me seeing is believing. I'd hate to think that I've been having a "wasted day" every week for the last 5 years or so, when clearly my arms have responded quite well.
    Everyone is different...when trying to lose weight an arm day is a wasted day...compound movement use more muscle therefore burning more fat then ISO movements....this is my arms and I've never once in all my years of training had an arm day...



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    arms are the one of the hardest to gain size in, especially if you put the majority of your mindset on doing bis, tris make up 2/3of your arms so they will give you the most gains
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by howwedo107

    Everyone is different...when trying to lose weight an arm day is a wasted day...compound movement use more muscle therefore burning more fat then ISO movements....this is my arms and I've never once in all my years of training had an arm day...

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 593"/>
    Nice! But I never said u couldnt build arms without an arm day. As a matter of fact, my first 3 years of training, I paired bi's and tri's with other body parts. I just responded well to pairing them together, whether I was trying to gain or lose weight. But as u said everyone is different.
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    Quote Originally Posted by matt8483 View Post
    Wasted day?? Bwahahahahahaha!! I'd like to see ur arms! Also, I've had a bi's tri's day for at least 5 years straight now. I've put easily 2+ inches on my arms in that time. I respect everyone and thier book knowledge but for me seeing is believing. I'd hate to think that I've been having a "wasted day" every week for the last 5 years or so, when clearly my arms have responded quite well.
    For someone with the goals of improving body composition a day dedicated to arms is a waste. For someone who cannot do pull ups or dips with a significant amount of weight attached then a day dedicated to single joint arm work is wasted. For someone competing in bodybuilding who can do dips/pull ups with greater than an additional 30-50% of their body weight then it may be a needed day.

    I'm a bit removed from actually competing in bodybuilding, but when I did....Name:  IMG_1454.jpg
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    Everyone is different and I used to have 12" arms and 8" forearms.

    After 1 year of noob gains doing primarily compounds and tri work, I went from benching 95 to 315 and doing 10 body weight pullups to 10 pullups + 85lbs, my forearms are 13" unflexed and my arms are 15" unflexed, flexed and in the gym they are close to 17.

    Pullups and deadlifts are some of my favorite exercises, I have never seen the gains I see with those two. Dips hurt my shoulders now but I was doing them with 100lbs on my waist
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    Quote Originally Posted by ZiR RED

    For someone with the goals of improving body composition a day dedicated to arms is a waste. For someone who cannot do pull ups or dips with a significant amount of weight attached then a day dedicated to single joint arm work is wasted. For someone competing in bodybuilding who can do dips/pull ups with greater than an additional 30-50% of their body weight then it may be a needed day.

    I'm a bit removed from actually competing in bodybuilding, but when I did....<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 692"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 693"/>
    I know u know what ur talking about I just wanted to say my piece. I love arm day and wouldnt want to live without it.
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    Quote Originally Posted by votum
    Everyone is different and I used to have 12" arms and 8" forearms.

    After 1 year of noob gains doing primarily compounds and tri work, I went from benching 95 to 315 and doing 10 body weight pullups to 10 pullups + 85lbs, my forearms are 13" unflexed and my arms are 15" unflexed, flexed and in the gym they are close to 17.

    Pullups and deadlifts are some of my favorite exercises, I have never seen the gains I see with those two. Dips hurt my shoulders now but I was doing them with 100lbs on my waist
    Yup! Damn that sucks. I've had a messed up clavicle for years, but I'm still able to do dips. thats another thing I couldn't live without. Lol
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    My arms were lagging also. I used to do Triceps first followed by biceps. I figured let me do Tris first since its a bigger muscle but what I was doing was juat picking favorites and I ended up not hitting the bi's hard compared to Tris... Ever since I started Supersetting Tri/Bi I put more emphasis on both muscles and the pump feels great all around... I still do 1 tri exercise alone and 1 bi exercise alone followed by supersets... Check it out

    Rope Pushdowns - FST*7 (7 sets, 30 sec rest)

    Ez-Bar Curls - FST*7 (7 sets, 30 sec rest)

    Seated, Single Arm DB Tri Extensions
    SS
    DB Concentration Curls - 4 sets (1min rest)

    Hammer Strength Dips
    SS
    Machine Preacher Curls - 4 sets (1min rest)

    Reverse Pushdowns
    SS
    Cable Double Arm Curls - 4 sets (1min rest)
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    Quote Originally Posted by ZiR RED

    For someone with the goals of improving body composition a day dedicated to arms is a waste. For someone who cannot do pull ups or dips with a significant amount of weight attached then a day dedicated to single joint arm work is wasted. For someone competing in bodybuilding who can do dips/pull ups with greater than an additional 30-50% of their body weight then it may be a needed day.

    I'm a bit removed from actually competing in bodybuilding, but when I did....<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 692"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 693"/>
    So after your bodybuilding career you became the doctor on "scrubs"? Lol jk man you look pretty awesome
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    I know what you guys are saying about the fat burning, I thought just taking in lower carbs and keeping track of calories would help with that...and it has been helping I have lost some fat. I haven't stopped any of my compound lifts, I've just added one more bicep exercise, replaced one exercise and took at wrist curls and put them on their own day.
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    Guys how does this look in terms of good form? http://s37.photobucket.com/albums/e5...pcurl_slow.mp4
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    Your elbows look like theyre swinging a bit, and like your arms go lopsided when u start repping. Imo is say go on a cut man, what's your bodyfat at
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    Quote Originally Posted by BigVida View Post
    Your elbows look like theyre swinging a bit, and like your arms go lopsided when u start repping. Imo is say go on a cut man, what's your bodyfat at
    I have no idea lol. I've lost fat since than still have a gut though. I'll upload another video soon my form has increases since then. I have slight scoliosis so that might be why I look alittle lopsided.
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    Yea that'd make sense bud. Doesn't look horribly wrong but ya still need a lil tweaking. What supps have u been using ?
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    Quote Originally Posted by BigVida View Post
    Yea that'd make sense bud. Doesn't look horribly wrong but ya still need a lil tweaking. What supps have u been using ?
    multivitamin, fish oil, vitamin D, whey thats it.
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    Quote Originally Posted by BigVida
    Your elbows look like theyre swinging a bit, and like your arms go lopsided when u start repping. Imo is say go on a cut man, what's your bodyfat at
    Agreed, you need to keep your core tight so your arms do all the work. Also i think a cut would be a good move. Good luck and keep updating to show results!
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    I've had the problem of cheating sometimes when doing standing barbell curls so I went to a preacher bench and I remove the seat and curl the barbell on the flat side of the preacher bench not on the angle. I wouldn't consider them a preacher curl. Just a way to help keep proper form web performing a barbell curl with perfect isolation.. Any1 ever tried it? I believe they are also called Spider Curls if you would like to google the image.
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    Quote Originally Posted by VS91588 View Post
    I've had the problem of cheating sometimes when doing standing barbell curls so I went to a preacher bench and I remove the seat and curl the barbell on the flat side of the preacher bench not on the angle. I wouldn't consider them a preacher curl. Just a way to help keep proper form web performing a barbell curl with perfect isolation.. Any1 ever tried it? I believe they are also called Spider Curls if you would like to google the image.
    Tried spider curls and they feel awkward. I did curls 2 days ago, but I might do like 2 reps with curls and post a vid up. Form has improved since video, atleast I think so.
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    How bad is it anyway? I've noticed that the ez bar like when I bring it up no matter how tight I have the bar it like rotates on the way up and it doesn't matter what the weight is. Idk how bad this would effect my form or my progression.
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    How bad is it anyway? I've noticed that the ez bar like when I bring it up no matter how tight I have the bar it like rotates on the way up and it doesn't matter what the weight is. Idk how bad this would effect my form or my progression.
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    Another nice isolation exercise for barbell curls which will help you stop cheating and keep full emphasis on the biceps is by laying on an incline bench with both feet planted on the floor. Curl the barbell of your choice (straight or ez-curl) while not taking your torso off the bench. The incline does not need to be very low; I prefere it on a high incline so I feel more upright but still allows me to lay on the bench. I love doing isolation exercises like these because I am all about growing and not about getting injured in my joints and tendons. And when it comes to bicep exercises I am more worried about tendons. When I was younger I thought that going heavy was the most important thing to do and it really isn't an I payed for it with injuries here and there. I learned alot over the years and one thing I learned is to go heavy to a point where you still don't lose your form because if you get hurt than you can't lift; can't lift than you can't stay swole!!!
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    Quote Originally Posted by VS91588 View Post
    Another nice isolation exercise for barbell curls which will help you stop cheating and keep full emphasis on the biceps is by laying on an incline bench with both feet planted on the floor. Curl the barbell of your choice (straight or ez-curl) while not taking your torso off the bench. The incline does not need to be very low; I prefere it on a high incline so I feel more upright but still allows me to lay on the bench. I love doing isolation exercises like these because I am all about growing and not about getting injured in my joints and tendons. And when it comes to bicep exercises I am more worried about tendons. When I was younger I thought that going heavy was the most important thing to do and it really isn't an I payed for it with injuries here and there. I learned alot over the years and one thing I learned is to go heavy to a point where you still don't lose your form because if you get hurt than you can't lift; can't lift than you can't stay swole!!!
    Ok this is what my arm day looks like.
    1 set pullups to failure
    1 set chinups to failure
    1 set neutral grip pullups to failure
    3 sets 8-12 close grip bench
    3 sets 8-12 reps sets close grip ez bar curl
    lying behind the head extensions 3 sets 8-12 reps
    high incline dumbbell curls 2 sets 8-12 reps
    high incline hammer curls 2 sets 8-12
    I do pullups and chinups early in the day and than do the other exercises at night.
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    Don't move your wrists when you curl, if you start cutting em upward with the ez bar the weight usually readjusts and the two become near worthless. Is say do straight bar with a little bit wide grab, then u ain't have that problem
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    Quote Originally Posted by VS91588
    I've had the problem of cheating sometimes when doing standing barbell curls so I went to a preacher bench and I remove the seat and curl the barbell on the flat side of the preacher bench not on the angle. I wouldn't consider them a preacher curl. Just a way to help keep proper form web performing a barbell curl with perfect isolation.. Any1 ever tried it? I believe they are also called Spider Curls if you would like to google the image.
    Yes work good. Called spider curls, nothing new.
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    DerickVonD's Avatar
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    Quote Originally Posted by BigVida View Post
    Don't move your wrists when you curl, if you start cutting em upward with the ez bar the weight usually readjusts and the two become near worthless. Is say do straight bar with a little bit wide grab, then u ain't have that problem
    I wear wrist wraps when I curl with the bar. A little scared to curl with the flat bar since I've had wrist issues in the past.
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    I just responded to ur PM. But also, the form doesn't look to bad on the video. Always grip the bar as tightly as u can, that will help keep u from moving ur wrists and having wrist issues IMO. I personally would get rid of the wrist wraps and start strengthening ur wrist. I would never recommend neglecting the straight bar.
  

  
 

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