ZERO direct arm work.....

[MOD]

for those of you into heavy compound lifting, and don't do any direct arm work, how has your arm growth been since you've stopped doing direct arm work? what compounds have you found to work well for arms? I'm guessing chins and dips would be the exercises of choice, how do their effectiveness compare to curls and extensions?

 

[coolcolj]

reverse grip dumbell rows do a nice job on biceps

I'm doing zero direct arm work at the moment, I'll see how it goes over the next few months

 

[Scotsman]

I maybe to 3 sets of curls per week. No direct tricep work at all. My arms are over 20in. and are getting leaner and stronger. Heavy presses and pulls(ie. rows, deads) are all you really need.

Cheers,
Scotsman

 

[supersizeme]

genetics.

some people need direct arm work, some people don't. see what works for you

for me personally, my arms popped the most when i started deadlifting. i could've done all the curls and skull crushers i wanted, but they would've stayed basically the same. make the whole body grow to make the arms grow, which is why a lot of people get arm growth without directly working them

 

[Becoming]

I would mostly agree with Scots. I have really never done any bi work at all. I try to do close grips and skull crushers regularly, though I regularly don't do them either. My arms are bigger than most (sorry no measurements, I have no idea), but my back and pecs are pretty thick overall and make them look on the smaller side... but then I have always been built this way and Scots (above) makes me sick.... j/k

I think a lot of it has to do with genetics....

 

[Scotsman]

I would mostly agree with Scots. I have really never done any bi work at all. I try to do close grips and skull crushers regularly, though I regularly don't do them either. My arms are bigger than most (sorry no measurements, I have no idea), but my back and pecs are pretty thick overall and make them look on the smaller side... but then I have always been built this way and Scots (above) makes me sick.... j/k

I think a lot of it has to do with genetics....

Don't hate the player hate the game.

Cheers,
Scotsman

 

[b fold the truth]

I spend about 4 minutes a week doing direct arm work...and they grow. I spend about 20-30 minutes per week doing tricep work though. Triceps are key...biceps get overtrained with my events if I am not careful...

B True

 

[makedah]

I was only doing triceps work for a while because I'd read in almost all sources that the big moves were enough. But my arms are so weak and lanky that I'm going to start working them directly in hopes that this will assist my big lifts and also just plain make them look better, especially in relation to my big ol' legs.

 

[makedah]

Oh, but to answer your question - my biceps are better and bigger now that I'm doing heavy rows than they were when I was curling and not rowing heavy.

 

[guldukat]

I spend about 4 minutes a week doing direct arm work...and they grow. I spend about 20-30 minutes per week doing tricep work though. Triceps are key...biceps get overtrained with my events if I am not careful...

B True

You only have yourself to blame for THAT, dude.

I mean, come on...if you weren't lugging around like 17 tons in those events, you wouldn't risk overtraining!

Yep, yep...you definitely need to back off the events. You're too strong already. You need to get in the gym and do cable curls like a REAL man!



Seriously dude, that's a neat read. All of this talk of Dardenfest and your own emphasis on strongman training has me stoked to try it!!!!!