Rediculous Arm strength

[the_alcatraz]

Good bros,

I must ask the following question.

I understand that in order to build your overall strength, squats, deads, heavy presses, etc...are in order.

What happens if you want to carry on doing what you're doing, in my case DC training at the moment, but still add some form of training that will specifically target NOT so much building your arm size, but building ridiculous strength in your arms....for such purposes like arm wrestling, lifting really heavy during biceps / triceps training, being able to throw a football across the field, delivering retarded knockouts, etc...

Please refrain from jokes and funny ass posts good bros, this is a serious thread.

Discuss.

 

[zedhed]

Well bro, however you do it, GO SLOW. I know you prolly already know this but tendonitis/tendonisis really sucks big time. So in your quest for mega strong arms just go slow and best of luck!

 

[SouthernLord]

I think it all starts with grip strength. Fat bars, plate pinches, static holds, carries, odd object pinches, etc. Check out some of the Diesel Crew stuff.

 

[ExtraMile]

I think it all starts with grip strength. Fat bars, plate pinches, static holds, carries, odd object pinches, etc. Check out some of the Diesel Crew stuff.

good idea bro, diesel crew are obsessive about grip/hand strength!

 

[the_alcatraz]

Basically, in arm wrestling, apart from technique and speed, you need the following:

- hand strength
- grip strength
- forearm strength
- biceps / triceps / shoulder strength

 

[the_alcatraz]

Oh and someone post link to the Diesel crew stuff

 

[SouthernLord]

Muscle Building, Athletic Development, Strength Training

 

[the_alcatraz]

Muscle Building, Athletic Development, Strength Training

thanks home boi

 

[Andalite]

guys who do arm wrestling professionally usually do a lot of curls with chains and what not. You should look into that. They have a bunch of videos posted up.

Also, a lot of the good arm wrestlers are ex-powerlifters. Basically bench press specialists have become arm wrestlers in the past. I forget the names but some of them have videos of their training up for you to see. Ask SouthernLord, BBlazer or Musketeerer for their names as I am sure they would be able to recall them.

 

[the_alcatraz]

arm wresting requires mainly forearm strength, and rotating cuff strength from the shoulder, tricep and biceps arent heavily used in an arm wrestle at all

I've competed in more than one arm wrestling competition and I do a lot of armwrestling....forearms are the most important, grip strength and hand strength come next....biceps, triceps and shoulders are really important as well....you would be surprised at how important these muscles are in arm wrestling...if you think you can pull it off jjust by having big forearms ur in for a surprise

 

[the_alcatraz]

guys who do arm wrestling professionally usually do a lot of curls with chains and what not. You should look into that. They have a bunch of videos posted up.

Also, a lot of the good arm wrestlers are ex-powerlifters. Basically bench press specialists have become arm wrestlers in the past. I forget the names but some of them have videos of their training up for you to see. Ask SouthernLord, BBlazer or Musketeerer for their names as I am sure they would be able to recall them.

I know some strongmen did professional armwrestling before...

 

[spk55]

alcatraz
years ago, i was at a bachlor party and some of the bigger guys, not drunk yet, started their usual macho way of acting. my grade school friend who i hadent seen in 10 years was there , all 6' 160#'s, and then the arm wresteling challenges came up. my buddy beat all these guys soooooo ez. he's a carpenter and i guess the motion of hammering 8 hourrs a day developed certain muscles in his wrist, arm, shoulder, etc.., that the normal bb curl and tricept, shoulder work wont develope.
just a training idea for you.
good luck

 

[the_alcatraz]

alcatraz
years ago, i was at a bachlor party and some of the bigger guys, not drunk yet, started their usual macho way of acting. my grade school friend who i hadent seen in 10 years was there , all 6' 160#'s, and then the arm wresteling challenges came up. my buddy beat all these guys soooooo ez. he's a carpenter and i guess the motion of hammering 8 hourrs a day developed certain muscles in his wrist, arm, shoulder, etc.., that the normal bb curl and tricept, shoulder work wont develope.
just a training idea for you.
good luck

Actually, one of the best exercises for arm wrestling to develop wrist strength is using a sledge hammer.

 

[ExtraMile]

I hear rope climbing is good for arm wrestling too

 

[joe d]

i say add it in. do your big lifts then move to the other stuff. just a little bit each day. whats your routine look like now?

 

[Foxxxy]

Lol if rope climbing is good for arm wrestling then i must be good at arm wrestling, i can cllimb up a 30 ft rope with just my hands, no feet, with no problem

 

[the_alcatraz]

I hear rope climbing is good for arm wrestling too

It's excellent. We used to do that in highschool wrestling. It develops your grip strength and hand strength

 

[the_alcatraz]

i say add it in. do your big lifts then move to the other stuff. just a little bit each day. whats your routine look like now?

Here's what I'm doing right now.

I'm going to give a detailed portrayal of what my day is like.

Diet:

Meal 1:

4 egg whites
one table spoon peanut butter
Skimmed milk

Meal 2:

Protein drink - 50 grams. 0 sugar.

Meal 3:

2 chicken breasts
sweet potatoes
Coke zero

Meal 4:

2 chicken breasts
sweet potatoes

Meal 5:

Protein drink - 50 grams of protein

Meal 6:

2 cans of tuna / one can of corn
(Sometimes it's fresh Tilapia - I'd say eod)

I get about 300 grams of protein a day, give or take.
Little fat and as little sugar as possible. Carbs are mostly good carbs. I eat 1-2 servings of oatmeal a day between meals.

Pre-workout supplementation:

Hemo rage ( 2 servings)
Ephedrine - 8 mgs

Workout Plan:

Day 1:

Chest / triceps

Flat bench press (switch with flat dumbell press eod)
Incline dumbell press (switch with incline bench press eod)
heavy weighed dips
Superset: Pec dec / cables flys
triceps pressdowns
skull crushers (switch with narrow grip bench press eod)

Day 2:

Back width / biceps

wide grip pullups - weighted
wide grip pulldowns behind the neck
seated rows
dumbell rows
Deadlift (switch with good mornings or barbell rows eod)
barbell curls (switch with dumbell curls eod)
preacher curls
concentration curls with cables

Day 3:

Shoulders / Traps

Dumbell shrugs
barbell shrugs
behind the neck shoulder press - standing (switch with seated heavy military press eod)
dumbell presses (switch with arnold press eod)
side laterals with dumbells or cables
rear laterls wth machine

Day 4:

Legs

Leg extensions
Squats
seated leg curls
standing leg curls
seated calf raises

That's pretty much it...I try to do a little more volume when I'm betwene my DC training weeks.

 

[ExtraMile]

whats the reason for such a low fat intake? are you cutting weight?

 

[the_alcatraz]

whats the reason for such a low fat intake? are you cutting weight?

Yes, I'm trying to maintain my size and muscle mass while losing some fat.

 

[ExtraMile]

bro I was under the impression in the previous comps you did you placed quite high?

and your upper body is already strong with 315 for reps on the CGBP and well I dont remember your curl numbers but I do remember you saying your upper body is very strong

and you told me you had retarded strong grip too

so by the sounds of it whatever you've been doing has been working so why not carry on doing it and just getting better at it? Or have you hit a plateau and thats why you made this thread?

 

[the_alcatraz]

bro I was under the impression in the previous comps you did you placed quite high?

and your upper body is already strong with 315 for reps on the CGBP and well I dont remember your curl numbers but I do remember you saying your upper body is very strong

and you told me you had retarded strong grip too

so by the sounds of it whatever you've been doing has been working so why not carry on doing it and just getting better at it? Or have you hit a plateau and thats why you made this thread?

yes to all of the above, but I've hit several plateaus.

My arms haven't really grown in years...they've been 19" for a while now. they look better and they're stronger, but they can always be stronger and bigger...I feel like I hit my genetic potential or something.

I've placed high in several local and national arm wrestling championships in lebanon but Canada has some of the best armwrestlers in the world. If I ever want to be able to compete in this environment, be in armwrestling, lifting, strongman or whatever, I need a lot more strength and size.

 

[ExtraMile]

yes to all of the above, but I've hit several plateaus.

My arms haven't really grown in years...they've been 19" for a while now. they look better and they're stronger, but they can always be stronger and bigger...I feel like I hit my genetic potential or something.

I've placed high in several local and national arm wrestling championships in lebanon but Canada has some of the best armwrestlers in the world. If I ever want to be able to compete in this environment, be in armwrestling, lifting, strongman or whatever, I need a lot more strength and size.

why not get in touch with some of the canadian arm wrestlers then and ask what they have been doing?

 

[joe d]

Here's what I'm doing right now.

I'm going to give a detailed portrayal of what my day is like.

Diet:

Meal 1:

4 egg whites
one table spoon peanut butter
Skimmed milk

Meal 2:

Protein drink - 50 grams. 0 sugar.

Meal 3:

2 chicken breasts
sweet potatoes
Coke zero

Meal 4:

2 chicken breasts
sweet potatoes

Meal 5:

Protein drink - 50 grams of protein

Meal 6:

2 cans of tuna / one can of corn
(Sometimes it's fresh Tilapia - I'd say eod)

I get about 300 grams of protein a day, give or take.
Little fat and as little sugar as possible. Carbs are mostly good carbs. I eat 1-2 servings of oatmeal a day between meals.

wheres the veggies?

Pre-workout supplementation:

Hemo rage ( 2 servings)
Ephedrine - 8 mgs

Workout Plan:

Day 1:

Chest / triceps

Flat bench press (switch with flat dumbell press eod)
Incline dumbell press (switch with incline bench press eod)
heavy weighed dips
Superset: Pec dec / cables flys
triceps pressdowns
skull crushers (switch with narrow grip bench press eod)

Day 2:

Back width / biceps

wide grip pullups - weighted
wide grip pulldowns behind the neck
seated rows
dumbell rows
Deadlift (switch with good mornings or barbell rows eod)
barbell curls (switch with dumbell curls eod)
preacher curls
concentration curls with cables
i would pick 1 back lift and 1 bi lift to cut each day and add some of your other stuff. rope climbing would be great in this place. i would change the lifts you cut each time unless 1 isnt verry good for you to just drop it but if thats the case it shouldnt be there anyway.

Day 3:

Shoulders / Traps

Dumbell shrugs
barbell shrugs
behind the neck shoulder press - standing (switch with seated heavy military press eod)
dumbell presses (switch with arnold press eod)
short break maybe a snack
then add another one of your arm wresteling lifts here then continue to the rest
side laterals with dumbells or cables
rear laterls wth machine


Day 4:

Legs

Leg extensions
Squats
seated leg curls
standing leg curls
seated calf raises

That's pretty much it...I try to do a little more volume when I'm betwene my DC training weeks.

something like that sounds like a good start to play around with.

 

[the_alcatraz]

something like that sounds like a good start to play around with.

Hey bro, can you please elaborate on the back section?

 

[joe d]

you have 5 back lifts and 3 bicep lifts in your back day. i would try removing one of the back lifts (any one change it each weak) and one of the bicep lifts (any one but a barbel curl) and throw in some more of your specialized training. rope climbing would be great in a back/bicep day. just pick the lits you feal will be the leist efective for the day and cut them. that opens your space for the special stuff.

 

[the_alcatraz]

you have 5 back lifts and 3 bicep lifts in your back day. i would try removing one of the back lifts (any one change it each weak) and one of the bicep lifts (any one but a barbel curl) and throw in some more of your specialized training. rope climbing would be great in a back/bicep day. just pick the lits you feal will be the leist efective for the day and cut them. that opens your space for the special stuff.

You don't think I should add the extra stuff to the workout in the first place without taking out any exercises? i'm guessing you feel it would be too much volume

 

[joe d]

You don't think I should add the extra stuff to the workout in the first place without taking out any exercises? i'm guessing you feel it would be too much volume

i think it would be to much. i would just work the extra stuff in as finishers after you work those muscles.

if you are going to do it in addition to the whole routine i would do it at a different time or on off days.

 

[the_alcatraz]

i think it would be to much. i would just work the extra stuff in as finishers after you work those muscles.

if you are going to do it in addition to the whole routine i would do it at a different time or on off days.

That is what I was thinking...doing is on OFF days

 

[SouthernLord]

I personally think if you want to focus on arm wrestling and over all strength a high volume body part split would not be the optimal way to go. I'd probably roll with an eod low volume Upper/Lower split focusing on the core lifts with additional specialized grip training on specific days.

About your arm size,,,,,, I'd kill for 19" arms at 210. I think your arm size is maxed out for your bodyweight. Bulk on up to 240 and I bet you'll add a couple more inches

 

[joe d]

That is what I was thinking...doing is on OFF days

that might work out but i dont understand why you are hesitant to do something like drop one back lift and one bi lift and replace with a few sets of another kind of back and bi lift thats geared more towards your goals. replacing a set of chins and a set of curls with 2 sets of rope climbs makes the most sence to me when compared to doing all the chins and all the curls then climbing on a recovery day.

 

[the_alcatraz]

I never said I want to "focus" on arm wrestling or armwrestling is my main goal guys. All I said is my focus when training arms is getting them as big and as strong as possible....my goal is 20" arms....while still looking pretty shredded

I just want to add sone arm wrestling training into it because it increases your arms' strength like crazy..i wouldnt call it my goal becausae i cant find a league in Canada to arm wrestle under

 

[bblazer]

As Ed Coan said, "Biceps are like ornaments on a Christmas tree."

In the world of functional strength, biceps are a weak player. Also, the majority of your arm size comes from your triceps. Your tris also are more part of functional strength.

B-

 

[the_alcatraz]

As Ed Coan said, "Biceps are like ornaments on a Christmas tree."

In the world of functional strength, biceps are a weak player. Also, the majority of your arm size comes from your triceps. Your tris also are more part of functional strength.

B-

forearms and biceps play the biggest part in armwrestling

Plus, having a big strong biceps is pretty important to me...

Remember, I'd like to be as strong as a powerlifter, but at the same time, I want to look like a bodybuilder. Overall development and little "ornaments" are important to me as well.

 

[SouthernLord]

forearms and biceps play the biggest part in armwrestling

Plus, having a big strong biceps is pretty important to me...

Remember, I'd like to be as strong as a powerlifter, but at the same time, I want to look like a bodybuilder. Overall development and little "ornaments" are important to me as well.

That's easy!

Train like a powerlifter and eat like a bodybuilder

 

[ExtraMile]

That's easy!

Train like a powerlifter and eat like a bodybuilder

lol yeah this seems to be the latest craze

doing something like 5/3/1 would allow you to make continous progression on the big lifts and also get some volume in with assistance work only differance is you wouldnt be doing a typical bodybuilding split it would be more like upper/lower/upper/lower...

have you heard of the 5/3/1? its not the only option but is quite popular right now...

 

[the_alcatraz]

That's easy!

Train like a powerlifter and eat like a bodybuilder

I disagree all too much my friend.

You will not look like a bodybuilder training like a power lifter and you can't lift like a powerlifter eating like a bodybuilder lol....hence the dilemma

 

[ExtraMile]

I disagree all too much my friend.

You will not look like a bodybuilder training like a power lifter and you can't lift like a powerlifter eating like a bodybuilder lol....hence the dilemma

In the morning I will post you the link to matt kroc's results of his bodybuilding show. He is an elite level powerlifter, world champion in the 220 class, he entered a BBing show and I'll admit he trained like a bodybuilder for around 12 weeks before the show but compared to the 15 or so years of powerlifting before I doubt it made too much differance...

He won the open class and had the smallest waist and as you might have guessed the best back. Like I said ill post a link tomorrow.

Yeah powerlifting might not be optimal for being in competetive bodybuilding contest shape but it's not the worst choice, and how else do you propose to be as strong as a powerlifter without that training lol. Only other path I see is strongman, and I have to admit if I could do strongman I would forget competing as a PLer and jump at the opportunity of strongman training....

 

[Foxxxy]

forearms and biceps play the biggest part in armwrestling

Plus, having a big strong biceps is pretty important to me...

Remember, I'd like to be as strong as a powerlifter, but at the same time, I want to look like a bodybuilder. Overall development and little "ornaments" are important to me as well.

Wrist control is more important than biceps in arm wrestling.

 

[joe d]

I disagree all too much my friend.

You will not look like a bodybuilder training like a power lifter and you can't lift like a powerlifter eating like a bodybuilder lol....hence the dilemma

i think you are wrong here. a little assistance work to any pl routine with a bb diet will work. ive done it plenty myself. the training program means little as long as your numbers climb and your working all of the muscles. diet is the main source of growth.

 

[jaybois]

I think it all starts with grip strength. Fat bars, plate pinches, static holds, carries, odd object pinches, etc. Check out some of the Diesel Crew stuff.

That's it!

 

[the_alcatraz]

Wrist control is more important than biceps in arm wrestling.

are you a professional arm wrestler? have you competed in arm wrestling competitions?

I'm just wondering if this is your personal opinion or you know this to be a fact.

 

[the_alcatraz]

i think you are wrong here. a little assistance work to any pl routine with a bb diet will work. ive done it plenty myself. the training program means little as long as your numbers climb and your working all of the muscles. diet is the main source of growth.

Hmm...interesting.

I kind of agree, but not completely...I still like to do a little of both.