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Struggling arms !!
- Thread starter tricky124
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BigboyAl
Guest
dips and standing curls..cut back on the bench sets and do dips, i think most people overtrain the triceps, there used so much they never get a chance to grow..
tricky124
New member
Thanks Bro' for the input
Where do I find Nelsons info?
Someone recommended not to train arms at all, maybe just add a couple of set at the end of other main group exercises, what are your thoughts?
I do feel that I do over train the arms; I find it hard to get a good pump on my Biceps, except for when on a cycle.
Where do I find Nelsons info?
Someone recommended not to train arms at all, maybe just add a couple of set at the end of other main group exercises, what are your thoughts?
I do feel that I do over train the arms; I find it hard to get a good pump on my Biceps, except for when on a cycle.
centy
New member
Keep in mind that every time you use your hands, you are giving your arms a workout. They can be overtrained. I do a few tricep exercises after my chest routine. Bi's come after my back routine. (Usually, my bi's are pumped before I even get to them.)
Nelson's info is here. http://www.elitefitness.com/reports/truth/ I haven't seen his second one yet tho.
Nelson's info is here. http://www.elitefitness.com/reports/truth/ I haven't seen his second one yet tho.
Tris - french press / skull crushers / narrow grip benches
Bis - standing barbell curls / preacher curls
Bis - standing barbell curls / preacher curls
Hammers, Preachers, Standing straight bar curls. As heavy as you can, 6-8 reps. 5 sets.
Heavy back lifts; bent rows, deads...
Heavy back lifts; bent rows, deads...
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ALIN
Guest
tricky124 said:
some say NOT training them directly for awhile will help.
goku_kakarot77
New member
tricky124 said:
do not work them out directly , concentrate on deads, rows, chins, squats, make sure those numbers go up when they do your arms inches will go up
peace
instant.muscle
New member
deadlift for arms?ceo said:
instant.muscle
New member
which compound excercises r u talkin about?8and20 said:
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ego boner
Guest
i get better results if i do higher rep/lower with with my preacher and standing curls when it copmes to bi's. on the other hand when i'm on tri's i do a lower rep HEAVY weight.
also, try suicide curls, and always replenish your body with protein and nutrients post workout, and lots of rest so your workout is not effort without returns.
also, try suicide curls, and always replenish your body with protein and nutrients post workout, and lots of rest so your workout is not effort without returns.
bigjd69
New member
When I was bodybuilding back in the early 90's my trainer was good friends with Dr. Squat Fred Hatfield. I asked him why I couldn't get my legs bigger. I told him that we were squatting heavy, leg pressing, hacks stiff leg deadlifts etc. He told me that I had to do just 3 sets of 40 reps on the leg extension and the same on the leg curl. He said that this would force my body to "create" more blood vessels in my legs hence getting more blood flow into that body part. You can apply the same principle to your arms. Try doing with just the bar 3 sets of 40 reps on the barbell curl and the same with push downs.
instant.muscle
New member
this worked well for u?bigjd69 said:
shocks---make you cry like a little girl and grow like a weed....and then cry a bit more
http://www.abcbodybuilding.com/frontworkouts.php?id=17&subId=38
http://www.abcbodybuilding.com/frontworkouts.php?id=17&subId=38
Singleton
New member
#1. drag curl with a straight bar, I rotate my wrist outward as much as possible. Think of trying to keep your pinkies up. I do this for 2 sets.
#2. The other thing that worked for me is cable curls, unilaterally. I use the Freemotion with one handle to curl one arm at a time. I put the Freemotion's arm all the way down, stand close to the machine. This makes the tension hightest at the peak of the motion. I curl my wrist outward to emphasize the peak of the bicep. I go lighter on these. I do it just like I was flexing for someone to show off, except that I have resistance of the weight. Think of trying to keep your pinkies up again. I do this for 2 sets.
With both exercises you can do the first one on one day and the second one on another day.
#2. The other thing that worked for me is cable curls, unilaterally. I use the Freemotion with one handle to curl one arm at a time. I put the Freemotion's arm all the way down, stand close to the machine. This makes the tension hightest at the peak of the motion. I curl my wrist outward to emphasize the peak of the bicep. I go lighter on these. I do it just like I was flexing for someone to show off, except that I have resistance of the weight. Think of trying to keep your pinkies up again. I do this for 2 sets.
With both exercises you can do the first one on one day and the second one on another day.
navigatorrs
New member
n1tro said:
Please elaborate on this a little for us if it has worked for you. Every one says this is not true? thanks
navigatorrs said:
I have found when doing site injections with bi's and tri's that the injections stretch out the muscle fibres and in fact maybe intially cause some swelling of the muscle but overall create a situation where the muscle grows larger due to that swelling. Start by using a half cc with a 5/8 25g pin.
I have never used synthol.
mr.nitro
Banned
centy said:
not nessacarily. I have used gear on my delts and have found some stretching of the muscle. ( see carrot tops pic, same thing)
I haven't had any luck with biceps, but I think its because its a larger muscle than delts. it would take much more oil for a longer period of time to get anything out of it I think.
al420
New member
mr.nitro said:
You seem to disagree w/ scientific facts quite a bit. You can squat a lot but you have small arms? You are alone there buddy. What exactly is a 'big squat' to you? To me it is at least 2.5x BW, and is Oly depth (or ever PL depth really). Not a half squat on the smith machine.
Gear WILL NOT cause site growth. Talk to a VET, not someone w/ 5 cycles under their belt. Site growth from Syth is also a terible, toxic idea.
Biceps are larger than delts.... wow. You should be reading advice, not giving it.
mr.nitro
Banned
al420 said:
I have a personal record of 500lbs on my squat(its not 2.5 times my body weight, that would be 605lbs, and im not there yet) and yes my biceps are not as impressive as my legs. big deal, but its the truth.
delts are made up of 3 muscles and each muscle is smaller in compairason to 1 of the bicep muscles. take your center delt for example, are you saying its larger than your outer bicep head? if so than i really feel bad for you, you must have smaller arms than I do.
as for site growth, try injecting exclusivly in the center delts for an entire cycle, with large volume of gear. for example 4 ml per injection twice a week for 20 weeks. it will without a doubt strech the muscle. ive done it. im not giving advice, im shareing my experience.
I lost track of the number of cycles ive done, but ive got years of experience. im not sure what this has to do with anything, but you brought it up, im just responding.
al420
New member
mr.nitro said:
You said biceps are bigger than your delts... Not that they were bigger than one head of the delt. Sorry, I agree with your current statement, but my Shoulders are bigger than my bicep by a lot.
When running short esters I prefer delt shots and have done plenty of medial only injects for extended periods of time. I guess we will just have to agree to disagree.
No hard feelings. 500 is 500 bro - and it is a scary weight for anyone regardless of BW. I do think the bar is set higher for an impressive number, but I train w/ 2 guys w/ 1000+ PL squats (in meets) so I am spoiled at times.
mr.nitro
Banned
al420 said:
it may have been from a sterile abcess I got in both delts that caused the stretching.I mean i really don't know, but its deffinitly stretched. I was just putting so much oil into that site that a pockett was forming and one day when aspirating I pulled back a lot of puss, about 8ml worth total. this was all unintentional, its was the only spot I could put prop that wouldn't hurt so bad.I should have rotated injection spots. so by no means is this advice, but rather a personal experience thing.
ive never been in a situation to witness a 1,000lb lift of any sort, thats hardcore. Im not a powerlifter and don't know anyone personally who is.I got a lot of respect for them, but its not my thing really.
mr.nitro said:
You pulled 8mls of puss out of your shoulder??? Holy Fuck! That freaks me out because I remember one time I was doing a delt injection of tren and when I pulled the pin out oil and white shit (puss but not as thick) came streaming heavily out of the injection site. Freaked me right out. I also feel like my center delt muscles are bigger spcifically because of injecting into them soo many times. For large injections I stick to my glutes and delts.
mr.nitro
Banned
n1tro said:
it was the freakest thing taking a 5ml syringe and drawing out the entire thing full of puss and oil, then going back again to draw more out. luckly it never got really infected.
on another note, I just measured my arms. got 17" if i could just break 18" I would be so happy.
fojerbachas
New member
well the main thing that got my arms growing is:
* superseting [bi and tri]
* a lot of basic stuff [skull crushers - but i cant do them anymore - fucks up the elbow; ALLWAYS pay attention to TRICEP]
* i say 4 - 5 exercises for tricep [basics] and 2 - 3 for bicep
* ALLWAYS do forearms! but not that shit like Dumbbell Wrist Curls. nono. do a lot of REVERSE curls. DONT DO WRIST CURLS at all - it fucks up [or will in time] your wrists.
* take VERY VERY SHORT breaks when training arms
* ALLWAyS pay attention to lowering part of the movement
* NEWER EVER relax the muscle - keep CONSTAT tension
* VISUALIZE
* STAY POSITIVE
that my opinion
* superseting [bi and tri]
* a lot of basic stuff [skull crushers - but i cant do them anymore - fucks up the elbow; ALLWAYS pay attention to TRICEP]
* i say 4 - 5 exercises for tricep [basics] and 2 - 3 for bicep
* ALLWAYS do forearms! but not that shit like Dumbbell Wrist Curls. nono. do a lot of REVERSE curls. DONT DO WRIST CURLS at all - it fucks up [or will in time] your wrists.
* take VERY VERY SHORT breaks when training arms
* ALLWAyS pay attention to lowering part of the movement
* NEWER EVER relax the muscle - keep CONSTAT tension
* VISUALIZE
* STAY POSITIVE
that my opinion
Train arms on their own day.
Superset Bi/Tris for about 5 exercises, 3 sets each. Shoot for about 10-12 reps each exercise. Follow the blood volume training theory.
Wide grip barbell curls / Dumbell Tri extensions behind head
Preacher curls / machine dips
one arm concentration curls / one arm behind neck extensions
spider curls / wide grip pushdowns
etc...
Superset Bi/Tris for about 5 exercises, 3 sets each. Shoot for about 10-12 reps each exercise. Follow the blood volume training theory.
Wide grip barbell curls / Dumbell Tri extensions behind head
Preacher curls / machine dips
one arm concentration curls / one arm behind neck extensions
spider curls / wide grip pushdowns
etc...
oaktownmuscle79
New member
For the bi's
Heavy dumbells, seated curls with back support - don't swing.
Lighter incline bench curls to failure.
Medium grip pull-ups, palms facing you.
Hammer curls with a plate instead of db's
Reverse grip barball curls - light and high rep.
Don't neglect the tri's!!
Go heavy but pay good attnetion to your elbows. You don't want to hurt those!
Heavy dumbells, seated curls with back support - don't swing.
Lighter incline bench curls to failure.
Medium grip pull-ups, palms facing you.
Hammer curls with a plate instead of db's
Reverse grip barball curls - light and high rep.
Don't neglect the tri's!!
Go heavy but pay good attnetion to your elbows. You don't want to hurt those!
