Arms won't grow...everything else will
- 06-19-2012, 04:25 PM
- 06-19-2012, 04:36 PM
Originally Posted by DerickVonD
06-19-2012, 04:46 PM
06-19-2012, 04:58 PM
06-19-2012, 05:34 PM
Try not doing chest/tri
When I am not doing full body I do chest/back and bi/tri.
The reason being most chest workout are also fairly tricep intensive. And on the other hand, most tri workouts barely touch your bis, which gives you more energy to work them. Same thing with back and bi, a chinup does a lot for your bis too.
Try yates rows, they are great. Also do reverse grip curls, they focus on your forearms but if you do them real slow and squeeze hard you will hit your bi as well.
Getting your bis to grow is all about squeezing and being slow. If you are doing concentration curls 1 rep should take 10 seconds. You should spend 1 or 2 seconds squeezing hard at the top. Speed will get you nothing in bis, its a muscle you use every single day doing all kinds of stuff, you really need to blast the hell out of them. If its not growing I would recommend you hit them every day as hard as you can. They will keep up just fine.
And like red said, your tricep is a much bigger muscle, do a lot of close grip bench, tri pushdowns and pullovers. Never been a big fan of skullcrushers because it puts too much tension on my shoulders, which is also why I dont really do dips any more.
Incline hammer concentration curls. Both arms at the same time, 10 second reps, touch the top of the DB to the back of your shoulder. They will grow I promise you.
Burn them, if you curl 40lbs now, then do 40lbs until you cant, then do 30 until you cant. Youll look like an idiot failing curls with a 5lb db but your arms will grow.
Weighted chinups too.
Hope I helped, lots of stuff but the main thing is for ANY body part that you feel is lagging, you eed to blast the crap out of it. Its like arnold doing calves every day after his first contest.
06-19-2012, 05:36 PM
now take 4-5 seconds each rep lowering the weight.Originally Posted by DerickVonD
there's not very much TUT (time under tension) the way you're doing it in the video.
06-19-2012, 05:56 PM
06-19-2012, 06:12 PM
06-19-2012, 06:13 PM
Keep in mind though, speed still has its place, but if you are trying to bulk id recommend slowing down as much as you can, do speedwork as a seperate workout
06-19-2012, 06:15 PM
06-19-2012, 06:25 PM
Chest/back and bi/tris seems like a good idea. I might switch to this
incline db bench
decline flies(might take out)
close grip bench
ez bar curl
tricep extension standing might switch back to laying
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
06-19-2012, 10:47 PM
The more tension you keep on the muscle the more fibers you tear which makes your body replace more. Lockout 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
06-20-2012, 09:31 PM
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.
06-21-2012, 12:19 AM
06-21-2012, 12:26 AM
06-22-2012, 12:58 PM
Just my opinion though
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.
06-23-2012, 12:09 PM
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...
06-23-2012, 04:49 PM
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.Originally Posted by ZiR RED
06-23-2012, 06:48 PM
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...Originally Posted by matt8483
06-23-2012, 07:31 PM
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
06-23-2012, 08:26 PM
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.Originally Posted by howwedo107
06-24-2012, 02:01 PM
I'm a bit removed from actually competing in bodybuilding, but when I did....
06-25-2012, 12:26 PM
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
06-25-2012, 05:11 PM
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.Originally Posted by ZiR RED
06-25-2012, 05:14 PM
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. LolOriginally Posted by votum
06-25-2012, 07:40 PM
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
DB Concentration Curls - 4 sets (1min rest)
Hammer Strength Dips
Machine Preacher Curls - 4 sets (1min rest)
Cable Double Arm Curls - 4 sets (1min rest)
06-25-2012, 08:16 PM
So after your bodybuilding career you became the doctor on "scrubs"? Lol jk man you look pretty awesomeOriginally Posted by ZiR RED
06-26-2012, 12:49 PM
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.
07-19-2012, 08:20 PM
07-20-2012, 03:27 AM
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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