hairygrandpa
Legend
swimfan65 , as your curls are out of my league, I challenge you to weighted chin ups. I'm doing 11 with +45lbs.
:evil:
:evil:
Blast: Trestolone Acetate + Testosterone + Superdrol + LGD / Hairygrandpa blowing up!
- Thread starter hairygrandpa
- Start date
hairygrandpa
Legend
double post -deleted-
christ83189
Well-known member
Jokes on you he does 2xbw for 15 lol
Rocket3015
Legend
christ83189
Well-known member
Ive never taken measurements lol been curious at times but never actually went and got a measuring tape for it
Rocket3015
Legend
hairygrandpa
Legend
My short arms are good for appearing bigger, only downfall is, I have to curl up for wanking.
Last I measured it was 19 inch flexed cold -but since I lost weight, I think I'm at lower 18 inch now.
Last I measured it was 19 inch flexed cold -but since I lost weight, I think I'm at lower 18 inch now.
Whisky
Well-known member
Hang on, we talking arms or penis cause if it’s the latter then I’m guessing you’ve been on the old Russian star peptides.....
hairygrandpa
Legend
Whisky
Well-known member
Penis.
Impressive, glad to see the penis training plus Russian peptides are paying off brother. Entering rooms before you’ve entered the room
hairygrandpa
Legend
And when we shake hands, make sure its my hand.
Whisky
Well-known member
That’s easy, your hand won’t hiss at me haha
kenpoengineer
Well-known member
Interesting old school arm workout if you guys are so inclined:
Invalid Link Removed
Wobmarvel
Well-known member
Are triceps presses another word for skull crushers?
HIT4ME
Well-known member
Geez. Wow. That is strength.
Lmao. Unfortunately, I am not being negative - but I had 16-17" arms before I lost weight...they get much much smaller than you would expect when you lose fat. You may be 16.75". Haha. I think I wound up with pathetic 13" arms at 165. But my arms are by far my worst feature.
I think I recently realized why too...for 20+ years I have been doing barbell curls wrong. Like you I have very short arms. I keep my back straight but I always felt like barbell curls didn't work right for me. There was no tension at the top of the movement. I use cable curls sometimes to fix this issue.
What I've recently realized is that, without realizing it, I let my elbows wonder forward just a little but. I think I do this because I have it in my head that is the full ROM. But I found that keeping them back makes my range of motion, with my short biceps, very very small. It feels like a half rep because the ROM is so short, but the tension is WAY greater. I've been activating my front delts all these years and not even realizing the issue.
hairygrandpa
Legend
Today was injury prevention day + a bit of legs
The whole cable rotator cuff strengthening protocol:
7 exercises x 3 sets each
Lower traps cable crossover
3 sets
Squat to row 130lbs
x 20/20
reverse grip:
x20/20
-good exercise for us elderly and "knee trouble guys":
[video=youtube;yRWMHpvKamI]https://www.youtube.com/watch?v=yRWMHpvKamI[/video]
Smith squat:
225 x10/10/10
Leg extensions full stack (weight?)
lowering 3 sec. x 12/12/12
declined db front raises
2x22lbs x10/10/10
The whole cable rotator cuff strengthening protocol:
7 exercises x 3 sets each
Lower traps cable crossover
3 sets
Squat to row 130lbs
x 20/20
reverse grip:
x20/20
-good exercise for us elderly and "knee trouble guys":
[video=youtube;yRWMHpvKamI]https://www.youtube.com/watch?v=yRWMHpvKamI[/video]
Smith squat:
225 x10/10/10
Leg extensions full stack (weight?)
lowering 3 sec. x 12/12/12
declined db front raises
2x22lbs x10/10/10
DemntedCowboy
Well-known member
I know alot of chicks at my gym that use the close grip pulldown handle and do that same exercise. I have never tried it myself.
hairygrandpa
Legend
Its for elderly and girls, I admit. Have to put the whole stack on to feel the legs working. It virtually creates no strain on knees, will do it more often to get the joints lubricated.
DemntedCowboy
Well-known member
Sounds good. Like I said never tried it but seen tons of Chicks at the gym doing it
hairygrandpa
Legend
Could be useful to you for warming up. The movement itself is fun and if you keep reps high you get a sweat going.
hairygrandpa
Legend
I guess its this:
[video=youtube;bjT5WC0FyiU]https://www.youtube.com/watch?v=bjT5WC0FyiU[/video]
DemntedCowboy
Well-known member
Or something like this Incline Bench Tricep Extension
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Invalid Link Removed
Rocket3015
Legend
I may have to give that "Squat To Row" a try ???
MrKleen73
Legend
Well it is the full ROM you absolutely must contract your front delt to get a full biceps contraction. However you should be initiating with the biceps and then finishing with the biceps and front delt even when focusing on the portion of the ROM that requires the delt contraction to fully shorten the biceps...
Typically you need 2 different movements to get both ends of the ROM really well, but an over head cable curl will also get it pretty good too. The SPider is great for the shortened ROM, but you can't get full lengthening there with them. Easy combo to get both ends really well is Incline Curls and Spiders. However don't forget that cheat curls with a barbell will add on serious mass as well if done correctly too! Heavy weight in the strongest part of the ROM with a bit more focus on the negative portion will work some magic.
Hyde
Legend
What would probably really work some magic is if I just consistently actually did any kind of curls, like I mean it.
They tend to be a warmup or afterthought in my training. But I can slack off because I have already tremendous 16.75” arms...wait..
hairygrandpa
Legend
I prefer chin ups and weighted chin ups to curls, Since the shoulder tear, I refuse to involve shoulders too much.
MrKleen73
Legend
Biceps end up skipped quite often for me. Most of the time they are kind of an after thought unless I am actually really focusing on them for some reason. Lately I have pretty much only used higher reps for most of any kind of direct arm work. I figure they get plenty involvement in the heavy compound movements. I don't need to beat on them.
On top of that for you specifically your Strong Man training is probably about all you need for your biceps. That or adding in some high rep pump sets here and there but all the holds, loading, and carries are blasting your biceps pretty hard all the time with all kinds of different growth stimulation.
Dang HGP on the 19 inch flexed cold guns. My best so far has been 18.5-18.75 with a pump. Typically between 17.5-17.75 cold and flexed.
hairygrandpa
Legend
hairygrandpa
Legend
Next progress pics will be interesting. I'm really getting into shape now. The low dose anavar+TRT did the trick. 40 days left and then I switch anavar for primo, continuing the cutting at "cruise dosages".
Rocket3015
Legend
I try to hit bi's twice a week, they are to small for my triceps !!
SFreed
Board Supporter
In for blue shower cap pics
hairygrandpa
Legend
Shoulders/Chest
Did not go as planned. No strength today.
BB Bench
225 x8 (?)
225 x7 (?)
-Somehow no strength, I decided to beat chest into submission with volume
135 x28/22
Cable flies
2x40lbs x20
2x60lbs x16/15
2x80lbs x8/8/7+1
-weird, more strength with cables than normal
DB lateral raises 2x15lbs keeping tension
20/22/18
DB rear delt raises, bent forward head rested
2x15lbs, keeping tension
14/12/10/10
DB one armed rear delt isolation 15lbs
12/12/10
low cable crossover lateral raises partials 2x 45lbs
10/8/8/7
Incline DB Hex press
2x70lbs x8/8/7
Elevated push ups, lowering 3 sec
16/14
Did not go as planned. No strength today.
BB Bench
225 x8 (?)
225 x7 (?)
-Somehow no strength, I decided to beat chest into submission with volume
135 x28/22
Cable flies
2x40lbs x20
2x60lbs x16/15
2x80lbs x8/8/7+1
-weird, more strength with cables than normal
DB lateral raises 2x15lbs keeping tension
20/22/18
DB rear delt raises, bent forward head rested
2x15lbs, keeping tension
14/12/10/10
DB one armed rear delt isolation 15lbs
12/12/10
low cable crossover lateral raises partials 2x 45lbs
10/8/8/7
Incline DB Hex press
2x70lbs x8/8/7
Elevated push ups, lowering 3 sec
16/14
hairygrandpa
Legend
cruising on 200mg/w test-e + 20mg/d var.
cody199477
Member
Quick question, I’ve always had a mind muscle problem with biceps. I always have to go light to get that good squeezing contraction but have heard several times, like you stated, that heavy barbell curls are one of the top mass builders for biceps. Thing is 99% of the time I do barbell curls heavy I can never feel it nor ever get a pump, any advice? Even if I have a good pump previous to doing them I get no contraction, and the pump will actually go away
christ83189
Well-known member
Weird... I would think from what you said that when you go heavier you're probably unconsciously recruiting other muscle groups to move the weight instead of the biceps. I dont know how i would remedy that other tham just going light and gradually adding weight until you can get a good contraction going heavier
hairygrandpa
Legend
You haven't ask me -but I know some "old man tricks" too.
There are two tricks I'm using for barbell curls (if I do curls at all).
1. Lower load and back against a wall. That makes sure you only use your target muscle (biceps)
2. put pressure on the bar, like trying to break it, by rotating your fists inward. They obviously will not rotate -but put pressure on, like trying to break the bar in the middle, you will be surprised how that will fire the biceps!
Personally, I prefer chin ups over any curls, especially isometric, holding on top is what stimulates my guns good.
Whisky
Well-known member
You haven't ask me -but I know some "old man tricks" too.
There are two tricks I'm using for barbell curls (if I do curls at all).
1. Lower load and back against a wall. That makes sure you only use your target muscle (biceps)
2. put pressure on the bar, like trying to break it, by rotating your fists inward. They obviously will not rotate -but put pressure on, like trying to break the bar in the middle, you will be surprised how that will fire the biceps!
Personally, I prefer chin ups over any curls, especially isometric, holding on top is what stimulates my guns good.
Just to extend on this, if HG will permit me, is to really focus on the eccentric portion of the curl (this is true for any lift to be honest but works well for heavy curls). You can even cheat the weight up and then focus on trying to control the lowering portion for 5 seconds, cheat up and lower for 5, this is massive TUT but crucially overloads the muscle which is proven to produce more growth.
Just my opinion but eccentrics are massively overlooked by many (including myself), for many lists it’s a hassle to overload the eccentric unless you have certain equipment but curls, chins and pull ups are really easy.
Rocket3015
Legend
You haven't ask me -but I know some "old man tricks" too.
There are two tricks I'm using for barbell curls (if I do curls at all).
1. Lower load and back against a wall. That makes sure you only use your target muscle (biceps)
2. put pressure on the bar, like trying to break it, by rotating your fists inward. They obviously will not rotate -but put pressure on, like trying to break the bar in the middle, you will be surprised how that will fire the biceps!
Personally, I prefer chin ups over any curls, especially isometric, holding on top is what stimulates my guns good.
Both good tips!!
hairygrandpa
Legend
Upper Back
weighted Pull ups neutral grip
+45lbs x10/9
Pull ups wide BW
x10
Pull ups neutral grip, holding 30 sec on top
3x
Regular pull ups
x10/8/7
Lat pull down with one sided twist
135lbs x11/8/8
Lat straight arm press down bar
100lbs x 9/7/7/6+1
One arm DB row , knee on bench
110lbs x10
Seated row, cable
265 x6
One armed cable diagonal lat pulldown
100lbs x10/10/10
On my way out finisher:
Pull ups x 8
weighted Pull ups neutral grip
+45lbs x10/9
Pull ups wide BW
x10
Pull ups neutral grip, holding 30 sec on top
3x
Regular pull ups
x10/8/7
Lat pull down with one sided twist
135lbs x11/8/8
Lat straight arm press down bar
100lbs x 9/7/7/6+1
One arm DB row , knee on bench
110lbs x10
Seated row, cable
265 x6
One armed cable diagonal lat pulldown
100lbs x10/10/10
On my way out finisher:
Pull ups x 8
swimfan65
Well-known member
Hey boys, swim is down to a sfelt 327 from 358..the cut is going well. Strength is still good. Weight is coming off a little faster than expected. Currently on 750 test and 100mcgs of charm T3 ED. Will be adding tren and clen next week. Getting vascular and showing separation. Time to see what life is like under 300...it's been more than a decade...lol
hairygrandpa
Legend
If you lose more weight, gravity will get less -and you may lose the moons orbiting you.
Rocket3015
Legend
Way to go !!!!!
christ83189
Well-known member
Dang weights dropping fast. Pretty soon you're gonna be one of them not-bigs lol jk
MrKleen73
Legend
1. If doing cheat curls properly there really isn't too much mind muscle connection, focusing on that is the opposite of what you want to happen. . You are using some momentum to get the weight to the top, then lowering it slowly. Also do not worry about the pump, it is not for creating a pump, it is for moving heavy weight and resisting it hard on the way down. You are focusing on building thicker muscle fibers here, not increasing the volume of sarcoplasm in the muscle when doing these. Then I would follow them up with whatever you want to do for pump work.
2 - Based on hand position as mentioned by HGP below, however to really activate the biceps you actually want to rotate your hands outward, or externally. IE... try to twist your pinkies through the bar. This is called Supination and it is one of the functions of the biceps and greatly increases the intensity of the contraction. I am sure HGP and I mean the same thing just describing it differently.
3 - Posture is often an issue with this. Make sure even with cheat curls that you are standing or sitting with good posture, rounded shoulders are always going to try to activate the anterior delts when curling, and often people will lead with the delt and not the biceps. Make sure you initiate the movement from the biceps. Locking the elbows in one postion at the side of the body can make that happen because it takes the momentum the shoulder normally creates out of the equation.
Also if you have trouble with your mind muscle connection with your biceps then start doing 3 sets of 15-30 second flexes on your biceps, just try to flex harder and harder and only stop at the planned time, or if you are about to cramp. This will increase the nueral drive to your biceps and give you better control of them.
A nice long negative chin with the elbows forward of the bar to really focus on the biceps is one of my favorites too!!!You haven't ask me -but I know some "old man tricks" too.
There are two tricks I'm using for barbell curls (if I do curls at all).
1. Lower load and back against a wall. That makes sure you only use your target muscle (biceps)
2. put pressure on the bar, like trying to break it, by rotating your fists inward. They obviously will not rotate -but put pressure on, like trying to break the bar in the middle, you will be surprised how that will fire the biceps!
Personally, I prefer chin ups over any curls, especially isometric, holding on top is what stimulates my guns good.
LOLIf you lose more weight, gravity will get less -and you may lose the moons orbiting you.
HIT4ME
Well-known member
Yeah, so, this is all really good advice I think - and I have always read it and tried to replicate it, etc. And because my arms are pretty small, I've employed cheat curls, etc. - but I think because of my slighlty "off" form, I've been activating the front delts way too much; more than I ever realized. I bet if someone like you watched me do them, you'd have pointed out some stuff ages ago - but you know how it is. You THINK you're doing things right, and someone says, "Stop doing X" and you do it again and they say, "Will you stop doing X!??" And you do it again and they say, "Stop doing this!!" and you think you're not - but your engram is off. I think that's a little at play. Pulling my elbows back a little probably improves my posture and removes the delts enough to hit the arms a little more. The ROM feels very short to me to be honest, but it hurts my biceps like heck. Haha.
I think #3 may be the issue for guys like me. I sit - A LOT. I drive 40,000+ miles a year, and spend a lot of time behind a computer at a desk. My posture is not perfect.
So, you sound like me. Here is what I've recently found - pulling my elbows back, sort of into the bottom of my lat, and minimizing their movement seems to help a little. As MrKleen is saying - it doesn't technically give you the full ROM. It's a little bit like a cross between a standard barbell curl and a drag curl. But in this position, with my arm at the top, there is still tremendous tension in my biceps. Letting my elbows wonder forward activated my front delts and past 3/4 of the range, I really had no tension at all in my biceps. And this probably caused me to pull my elbows forward even more, which further removed tension. i.e. - bad form begets more bad form in a way.
I'm not saying this is good advice, or the best way to do it - but maybe if curls aren't working for you, try to tuck your elbows back more and drop the weight a bit. It may just be necessary for a while to correct an imbalance between shourlds/biceps? Who knows. But for now I'm liking it.
hairygrandpa
Legend
They only look small because the rest of your body is big. :buttkick: