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Topics tagged with Arms'

TitleAuthorPostsLast Post
Horrible shape, unsure what to do horrificShape 3 26 dayskickinchicken (8716): The first thing you should do is take your honest measurements and get a set of calipers to check your actual body fat. Then remeasure periodically if you really want to know your progress. If you don't then you're just guessing and that's the biggest reason why people don't stick with it. I'd tell you that your split is all wrong but at this point as long as you're sticking with something than go for it. But if you really want to train...
How is my bulk going? Bf esti/ Advice?(pics) NoviceKev 4 1 yearlasjack (13): I agree with Frame and I would also try to get at least a few heavy sets in per week (1-5 rep range). I have found strength is critical to preserving lean body mass on a cut.
Biceps brachii Hambo 2 2 yearsAoverto7 (310): I can tell you when its the weakest. Greater than 180 degrees.
biceps peak Hambo 2 2 yearsDorich (454):
Body fat estimate help? Fletch7878 22 2 yearseknight (58109): -3X
Crazy guy I just viewed at the gym Freakydecky 14 2 yearsFreakydecky (1): Jelly much? Fags have fun ego lifting and looking like dog shit that shit ain't motivating let me put it like that. Hard work and time as to what he did was dam motivating. Rage more kids rage more.
Would this schedule work? Spencer1104 6 2 yearsSalokin (877): If you want to make improvements on a body part, prioritize the lift. Do it on Monday and again later in the week. I find when part of my body starts lagging or I want to make more drastic improvements, I move it to Monday. If you miss it for some reason, you have the rest of the week to make it up.
Biceps isometric curl Hambo 2 2 yearsCannonball (6283): why do you keep asking this question its at 90 degrees, e.g. mid ROM
Specialization program NeCr0sSsxDD 2 2 yearswannabemuscular (33216): I'm curious where you heard this?
3 Years Natural Transformation LauchaArriagada 1 2 yearsLauchaArriagada (1): clickable text
New to Paris PhilipCH 2 2 yearsLiftamusprime (364): Disneyland is pretty sweet.
Full Guide To Building Bigger Delts GinoBB 1 2 yearsGinoBB (22): Hey everyone! I made a full guide on how to build bigger delts, covering the basics fully and going in depth on movement patterns, and why that plays a huge role in training. I hope it helps some of you out! :)
Skinny arms peterholt 13 2 yearslolssons (1249): I would suggest continue with whatever it is you are doing but add in extra armwork at the end of your workouts 3days a week for like 4sets of biceps and 4set of triceps per workout the added volume will for sure make your arms bigger if you are in a callorie surplus.
12 weeks shred, question about routine Simplytiny 5 2 yearsjostrosky (346): @Simplytiny we can't critique unless you post program.
Vascular arms konner05 7 2 yearskonner05 (1): I'm 17
help me, support! MarcoMacias 23 2 yearsRawn (1338): totally agree with Ek. I would rather learn how techniques could help me improve my own lifts. Than watch jeff Seid pose in front of a mirror for 5 minutes. Take for example. this Video.. I dont watch Matt Ogus stuff. However He did 3 or 4 videos on stretching, and I saved it for future reference. Personally I would find Videos on stretching, And how not to mess up my joints for life, a good way to start. ...
Do I curl enough? William_Pompey 11 2 yearsWilliam_Pompey (1): Maybe they were
Older Newb, Dumbbells only FattyMcFat 7 2 yearsFattyMcFat (13): LOL I try to stay away from mirrors and cameras. Down another 10lbs since this post, gotta increase caloriesales to lose only 2lbs a week. Yeah, I gotta read the FAQ, heading that way. Thanks for the responses.
One day of strength training while bodybuil? Spencer1104 11 2 yearsJsn3004 (3265): You gaining size depends on whether you are or are not in a caloric surplus. Just because you're doing a "bodybuilding type routine" doesn't mean you'll gain more size. You should run 5/3/1 Boring But Big. Eat in a slight caloric surplus, just like the FAQ stated (assuming you read it). You also get to put in your bodybuilding movements like barbell/dumbbell curls, tricep pushdowns, and facepulls.
16 year old natty or no? ;) MarcoMacias 25 2 yearsSalokin (877): @Jsn3004 its so sad to see someone so young already going down the easy road and being such a db while doing it. There are so many good people and so much good info on this forum and he'll benefit from none of it if he stays like he is.
Is this a good routine? Calluz 4 3 yearsSalokin (877): What's your goal? Gain muscle, lose fat, build endurance? Your "routine" looks to be geared toward burning calories and general health and well-being. If you're trying to get into "body building", this is not going to do it.
What was the biggest struggle when starting? Joe 7 3 yearssjfit (1): For me i think it was just the motivation. Its easy to make the plan to go to the gym but in the beginning i always had an excuse. Making it a habit was the best thing i could have done for myself
14 pounds away dollar786 Jump to first page76Jump to last page 3 yearsSOLARSUPLEX (8314): I think you uploaded the wrong pic.
StreetWorkout-Žan Šket- Slovenian Champion mvpking5 2 3 yearsSOLARSUPLEX (8314): Wait I miss Lee phum
SCULPTURING AND SPLITS. A7102009 15 3 yearsTedDansen (10): I see this as a problem. I'd rather see you add a minute of rest so you're stronger for each set, and you can get more out of the sets you do. Then you can subtract some volume on the back end and feel good about it. Ideally you would get at least 48 hours of rest between pushing workouts. I think your strength is really going to suffer trying to train tris that soon after chest. I appreciate the enthusiasm, but you have to understand that...
Best Places to do street workout? BuddyAces 8 3 yearsEdgar (1): beach is the awesome place for workouts
One Arm Freestyle Push Up - Lê Phạm Thế Vũ lephamthevu 1 3 yearslephamthevu (19):
Removing BB bench completely from workout. WeakBenchShit 7 3 yearsKansas___Boyyyyy (3361): What is your age?
Street Workout (Calisthenics)Lê Phạm Thế Vũ lephamthevu 1 3 yearslephamthevu (19):
Strength standards for size WeakBenchShit 7 3 yearsATN_Coaching (1582): To me personally there is no standard in when it comes to strictly physique based development. We are all genetically independent so key would be for you to find what volumes, frequencies, variables, and more work best for you. I posted this recently on my personal Facebook page: "Being big does not = strength/power and being small does not = being weak. At the same time because you are strong it does not mean you will get bigger quicker...
Workout plan that hits muscles twice a week? dayrone150 Jump to first page35Jump to last page 3 yearsJsn3004 (3265): That's everyone's excuse why they either don't train legs or only train legs once a week. Total bullshit. Notice how it's always peoples' legs that blow up quickly and not any part of their upperbody
Asymmetry A_em 7 3 yearsSOLARSUPLEX (8314): @A_em No problem, i see this happen with new lifters (not that you are new) a lot because their dominant side will be much stronger than their other side.
Should I cut a little more or bulk? USAAZ 5 3 yearsAndyCap (118): Wow, um something about this pic looks really off. And bulk.
Maintenance West165 5 3 yearsFiremanSi (42408): @West165 Add more LISS cardio.. barely feels like extra work... Or increase NEAT.
Help!! Hayyim 6 3 yearsJesus (166): one are chin ups and one arm dips are good for arms. youre welcome
Lê Phạm Thế Vũ - Freestyle Bar - 27/8/2016 lephamthevu 1 3 yearslephamthevu (19):
The Barbell Floor Press. Jesus 15 3 yearsFiremanSi (42408): @Jesus Larsen was born with dislocated hips and club feet.. He can't get his legs into a position to bench properly with feet down that's where the Larsen press came about !!
Forearm pain! BlakeScar 6 3 yearsBlakeScar (40): *Cries a River*
Freestyle on Pull Up Bar - Lê Phạm Thế Vũ lephamthevu 1 3 yearslephamthevu (19):
Focus on Some Groups, Maintain others CaptainKanter 4 3 yearsBeans (4204): You'd probably he better off still trying to progress in all areas and equal out of over time than drop some muscle groups. Just working out muscles more often won't necessarily make them grow if you're already training them imoroperly to begin with. I would try changing some technique or exercise selection first.
Recommended Occlusion Straps for arms. abc1971 8 3 yearsabc1971 (10): @ATN_Coaching Can you tell me how long your Habringer wrist wraps are and do they have Velcro? I see some options online but not sure if a 20" wrist wrap will work since my arms are 18". I know they stretch but not sure what length wrist wrap I should get in order to wrap around my biceps securely by myself. Thanks.
OPINIONS ON MY CUT harriez95 7 3 yearsHamb0 (2893): "Only" 180g protein...? It is easily enough, and even surpassing what you need with a good margin.
WEEKLY WORKOUT HELP Kev521 3 3 yearsKev521 (4): @ATN_Coaching thanks for the suggestion, will do some more research then!
Freestyle Push up lephamthevu 2 3 yearsSOLARSUPLEX (8314): Back at it again with the push ups
16 Years Old looking to gain muscle beginner 6 3 yearsBrianz (7): You should be very careful in building muscles. I have been reading blogs regarding this and I think I should share it here. . I hope this might be helpful.
What tricep head does extension work? Oslo1234 3 3 yearsOslo1234 (1): And..... @Hamb0 strikes once again. Thank you very much boss, I really appreciate it, really good info here.
16 year old needs HELP.... Kev521 5 3 yearsKev521 (4): Thanks hghani13,West165 and Benzenunovic for the help, I really appreciate it! I think that mpstly I would like to cut instead of bulk and then maybe I will focus on muscle building. I also would like to thank hghani13 for the protein choice, this will really help me. Thanks once again :)
Realistic Goals for arms? Oslo1234 5 3 yearsHamb0 (2893): @Oslo1234 at first, i literally was speechless when i saw another one of these threads. Especially after one of your recent ones, where you provided pictures that clearly showed, that your arms aren't lagging behind, that your whole body is just small, but you carry most of your fat around your midsection, which gives you the impression that your arms are small. You are small as a whole. It isn't your arms. But i think the effort to get this...
Transformation from skinny teen to ripped andrew_hristo 23 3 yearsandrew_hristo (1): Thanks man! That's the plan ;) will keep you posted!
New guy and I need some damn good advice jburnettksu11 3 3 yearsjburnettksu11 (1): Thanks for the advice! Ill check it out!! I appreciate it!
Build muscle at maintenance/recomp? Oslo1234 5 3 yearsHamb0 (2893): @Oslo1234 I'm not confident enough about that, to tell you, that you can gain any appreciatable amount of muscle, but not eating in a surplus. The answer is "possibly". I'd feel better just tell you to either cut or bulk, because then it is guaranteed that you will move in SOME direction, rather than using months "maintaining", ie. not getting anywhere. If you want, you can have my opinion on what could be a good idea for...
Arm day logic vs push/pull day Oslo1234 3 3 yearsHamb0 (2893): Yea, it is faulty logic.
Lê Phạm Thế Vũ Freestyle Calisthenics PushUp lephamthevu 1 3 yearslephamthevu (19):
Lê Phạm Thế Vũ demo Push Up freestyle 22/4 lephamthevu 3 3 yearslephamthevu (19): haha ok thanks my Bro, I will.
How many dropsets for biceps and triceps? Oslo1234 8 3 yearsFiremanSi (42408): @Oslo1234 HOw many ???? All of them. Not srs. Drop sets are a tool like anyhting else... utilise but dont make them ur only tool.
15 Years Old chest Outthetics 1 3 yearsOutthetics (64): Motivation :D
Adding 2 inches to arms Oslo1234 6 3 yearsWest165 (574): You need to start jacking off with your left hand, but make sure you don't use any lube. Resistance training will get you some good results.
Is this a good back/bicep workout for mass? Oslo1234 29 3 yearsBeans (4204): Did you ask your trainer any of these questions? I'd like to know his answers, because that routine is all kinds of messed up.
Forearm training Armwrestler44 9 3 yearsSOLARSUPLEX (8314): I'm a strong advocate of farmer walks. Go to your gym when there is nobody there. Take the 4 heaviest sets and carry them across the gym. Then carry them back. Then back again. While putting them down and picking them back up. Not just a constant grip. That shit will make them grow.
question arm training Voltron 8 3 yearsVoltron (1): Ok,I'll stick to the one isolation exercise for biceps and triceps on the upper body days.This is this routine I came up with based on eknight's thread,so i would appreciate any thougts on it...So: Monday & Thursday Flat bench press 4 x 3-5 Incline DB press 4 x 8-12 Military BB press 3 x 8-12 Standing lateral raise 3 x 8-12 Face pulls 3 x 8-12 Pull ups x 4 BB rows 4 x 8-12 Cable rows 3 x 8-12 Shrugs 3...
My 5 Year Bodybuilding Teen Transformation!! Carlton_loth1 6 3 yearsJamesM (22): When it comes to things like this, the only person who really needs to know is the person in question. We all know how the industry works if the athlete has sponsors.
EZ Curl Bar Hambo 8 3 yearsHambo (847): Thanks for answers.
Enhancing Certain Body Parts / Muscle Det. CaptainKanter 4 3 yearsJsn3004 (3265): Definitely check out the Routine Design for Dummies like @Hamb0 said. You'll learn alot. As for training your legs less than once a week. That's fucking stupid. Read that a few times. Focus on compound movements. They will indirectly hit your biceps/triceps. If your bench press, military press, floor press, whatever you do is increasing, your triceps will grow to. Same thing applies to performing rows and your biceps growing too. Still do...
How often do you increase your curls? Oslo1234 8 3 yearsTonyc18 (10): In follow the same split and it seems to be ideal. I agree with @jsn3004. Biceps will grow with your compound routines.
Enhancing Certain Body Parts / Muscle Det. CaptainKanter 1 3 yearsCaptainKanter (10): So now I am one year into training and have followed the following split for most of the year - Chest/Tri/Calves, Back/Bi/Abs, Rest, Shoulder/Traps/Calves, Legs/Abs, Rest and Repeat. I have noticed now that Chest and Arms are significantly smaller than I would like them to be. I want to begin doing more Chest days and incorporating Arm days, and spend less time on legs and shoulders. My question is how often should I train legs and shoulders...
I could help grow my biceps please advice Sirdragon 5 3 yearsmikew (11493): The opposite of whatever it is you're doing right now. ;) In all seriousness you need to get on a caloric surplus (bulk) and a split that works your entire body.
arm size fittness4life420 15 3 yearsfittness4life420 (1): Natural brawn i tryed that witha shoe string and i like it i can only do half the reps when doing it tho is 8 reps good with a 30lb?
Help for routine guide Titaniumshield 4 3 yearsTitaniumshield (1): Yes, i can definitely workout out there times per week. The problem was that i wasn't sure it's going to be enough. I tried for two weeks but i couldn't continue because of sudden workload. But like you said a little commitment is possible. With that said, what can you suggest for the session regarding my goals. I do traditional curls and also mace style workouts. Where do i start the research?
Teenager Flexing Biceps Outthetics 7 3 yearsErickFromOmaha (4195): It's in humane and unfair to the nattys
Upper and Lower+Arms Routine bladebeef 14 3 yearseknight (58109): I would do that, drop to one isolation movement instead of two, and get rid of leg extensions. -3X
Tips for training without a gym Chloekypps 18 3 yearsChloekypps (10): Thanks to you all. I got myself a good set of resistance bands which are going to be easy to carry around! I do miss lifting heavy but I have to work with what I have.
Fitness Photography Paulie 16 3 yearsNorIda (46957): That beard. I can appreciate the commitment it takes to grow such a beautiful thing, and you captured it so gracefully!
The Best grip for training triceps akas 7 3 yearsDiyanYonkov (7): minecraft YT channel intros and music + dafuq i just watched
Biceps Hamb0 21 3 yearsErickFromOmaha (4195): Sounds like you just put a curse on him.
4 week arm specialization program Red97 Jump to first page66Jump to last page 3 yearsBucky (3871): haha 100% agree my man. it's not about how many sets you do (sort of to a degree, don't chastise me eknight) but HOW you do your reps/sets. perfect form, optimal ROM, and optimal food/rest post workout.
Tricep Firing Problem Aoverto7 1 3 yearsAoverto7 (310): Saw this posted on T-nation. Having something very similar happen to me. "So I tried to search whats going on with me in the past forum's but the problem is that I'm unsure as to what's causing this so I have a hard time searching it. (If that makes sense) Here is some information to give you an idea of what's going on. -Notice no imbalance during any type of dumbell or barbell pressing. The big movements. -Notice slight...
Chest and Arms(8x Mr O Lee Haney Split) HardBody 3 3 yearsRed97 (19): @HardBody try doing chest and arms on separate days, make sure you get adequate amount of food and rest. you have got nothing to lose by trying this workout.
Training Split HardBody 18 3 yearseknight (58109): I mean it's not a well structured routine. Read the "Routine Design For Dummies," thread that is at the top of the list of threads on the forum. -3X
Back and Arm Routine HardBody 20 3 yearseknight (58109): They're a bit of a different animal, since the knee and hip flexion is more limited. They're not bad, but my personal favorite lumbar exercise is reverse hypers. -3X
New to weights - Bought dumbbells FateFDZ 5 3 yearsAndyCap (118): i feel your pain on the no money thing. I also started off with a 25kg dumbbell set and kept adding equipment whenever i had funds. There are tonnes of routines and exercises you can do with just dumbbells. Read the faq and get on google for those. If you cant afford a gym membership then look at bodyweight routines as a start and maybe even some beginner calisthenics. I have some mates who do mostly calisthenics and they are pretty ripped and...
Back and Biceps or Back and Triceps? Mr_Muscle2016 8 3 yearsBeans (4204): @Mr_Muscle2016 I prefer back/bis.
Best Triceps Exercises Mr_Muscle2016 19 3 yearseknight (58109): Yes. There's a whole thread on it. @Blackbasara pointed you in that direction already. -3X
biceps and lats Hambo 11 3 yearsHambo (847): I am interested in it even though it is not to a meaningful degree or enough to make a difference in one's training. For example when in top position, bottom position or other position.
Seeking for arm day! Vasilispbns 7 4 yearsVasilispbns (1): I will maybe end up with this split. Thanks again for your help :)
New Fitness Reality show on Musclemania gunsandposestv 1 4 yearsgunsandposestv (1): Please Check out our show and let us know what you think! clickable text
Disproportionate Muscle?? newguy278 6 4 yearsnewguy278 (1): Thanks, I can only imagine how much that will cost
How Do I Get Big Biceps? The Ultimate Guide spongeroc214 9 4 yearsJsn3004 (3265): I stopped reading once you said warm up to 50 percent of my one rep max. I didn't even know people did one rep maxes for biceps lol
Impressive Push Up Fresstyle- Lê Phạm Thế Vũ lephamthevu 4 4 yearslephamthevu (19): This is The Nguyen Hue Walking Street in Ho Chi Minh City, welcome you to Vietnam Bro.
Beginner/Intermediate/Advance vag19 5 4 yearsvag19 (1): Maybe a bit :D thanks
[Form check] Dumbell Row JustReal 3 4 yearsJustReal (1): Ah ok, thank you. I will fix it!
Rob Riches and Ifbb Pro Stanimal train bicep Stanimal 15 4 yearsoceanair (18010): I love anything Rob Riches lol. I enjoyed the chest videos. I thought it was cool that he followed your workout and I liked how you explained not to just go through the motions when doing a rep. You need to feel it. Great stuff man. Adding you both on snapchat :p
2 year progress TootCRoll 10 4 yearsMMB (3616): Good job dude
Forearm routines Vtimez 9 4 yearsBeans (4204): @Vtimez all the above are good. Also, if you can incorporate dumbell lunges or farmer's walks, those can murder the forearms. As far as deads go, I would just use alternate grip, hook grip, or chalk to help. I've always found my forearms still get a good workout lifting heavier weight even if I have to adjust my grip to increase it.
Weak areas OHPloser 3 4 yearsOHPloser (4): Currently on an upper Lower split training 4 days a week. Lagging because they are out of proportion.
follow @dashes_fitness on instagram :) dashyy91 16 4 yearsqtdreams92 (1630): thats what I was thinking lol
Soft2Shredded: 2015 Natural Contest Prep. AnthonyKim421 Jump to first page46Jump to last page 4 yearsAnthonyKim421 (103): Hey guys, just to let you know I've started another thread with my journey back to the platform from my pageantry this past season. Shit is about to get real. http://
Arms are bigger but just look fat! BostonStrong 4 4 yearsjja0016 (829): So, you're saying you're losing inches on your waist and getting bigger? As a beginner that is the only time you can gain muscle AND lose fat. So, nice gains, enjoy it while it lasts. Newb gains only last your first 6-8 months. The only advice I can think of is to maybe decrease your calories just a tad so you lose a little more fat.. I bet your arms look great though if you posted a pic. Some people are just big boned and...
bicep/arms ArchT 12 4 yearsBeans (4204): FYI, triceps make your arms look bigger than biceps. I'd worry about those more.
Calisthenics & Weightlifting Hybrid dwrkk 5 4 yearsdwrkk (46): Recent update on my progress! Thanks for watching guys.
Strength Imbalance CaptainKanter 4 4 yearsLVjack (2749): Nothing else to say besides this.
Tricep dips Hambo 7 4 yearsHambo (847): Thanks for your answers.
18 inch arm question csizemore21 14 4 yearsTimmothyGen (1780): I just want to look like I have 18 inch arms not even really. It's all about the illusion. To each there own right? Go mane
Arms are falling behind! Kecaldesian 7 4 yearsRawsteel (940): How does your whole program look (split, sets, exercises etc)? Most people train their arms to much, don't forget that they get hit hard in your pulling and pushing exercises for chest/back.
Gains Jjg886 4 4 yearsheadoverheels143 (28): Grips primarily target different muscles. There is no correlation between grip and muscle gain. If you want more muscle gain got to FAILURE and EAT!!
Elbow pain help please!!! IamBack7 11 4 yearsgolago (163): @eknight ty , meant to say more rare than tenis elbow .
Take a look at my wrist bump?! [WTF] IamBack7 7 4 yearsWinnersNeverQuit (10311): Open thread to view post.
Flexing my back [video] kristaps1239 13 4 yearsleanr0x (4183): lol my bones are bigger than your arms
Triceps are taking over Tritons 19 4 yearsSOLARSUPLEX (8314): Thats like asking if turning the door handle moves the hinges. THINK ABOUT IT MAYNE
progress so far on my bulk csizemore21 Jump to first page34Jump to last page 4 yearscsizemore21 (799): Weight went down a bit, I think its just fluctuating a bit based on work and carbs sitting at 180. Squats are still rising. Hit 155 for 8 on my last set of military press today, not horrible, but I wanna get that up to about 175x8 on the last set. I upped volume even more bc I'm responding amazingly to it. Still not going heavy at all on horizontal pressing due to shoulder pain. ...
benching in a slingshot? csizemore21 12 4 yearsWinnersNeverQuit (10311): From what I understand it overloads the top and helps with taking resistance off the bottom. If that's the case, why not just buy bands? Adjustable loading and can use it on deads squats and whatever else you want.
Dat Forearm Vascularity Doe oceanair Jump to first page132Jump to last page 5 yearsoceanair (18010): @the1 Holy fuck. 😍 Last pic is my fav.
favorite pull up or row variation csizemore21 28 5 yearsleanr0x (4183): chin ups...weighted and heavy
arms a quarter shy of 18 any tips csizemore21 Jump to first page85Jump to last page 5 yearsTrev182 (14986): Keep on trucking, EK gave good advice!
4 months / bulk / PROGRESS PICS / Stronglift nino27 9 5 yearsBeans (4204): @nino27 Hard to be exact because I don't really keep track of my strength personal records, but after an 8 week cut I was probably in the ballpark of having added 10 lb to my bench at 5 reps, 10 lb to my squat at 5 reps, and 15 lb to my deadlift 1rm. Those would be for my all time lifts. I started really low so that I could actually make the 5 and 10 lb progressions every workout. Probably by week 5 or 6 I started having trouble hitting all the...
My Progress In 10 Weeks! ShreddedSumo 10 5 yearsShreddedSumo (10): Streanght hasn't increased that much but a bit as expected, weight difference is about 11/12 lbs.. Killer chest man got some silver back gorilla action going on there!!
calipers accurate? csizemore21 18 5 yearscsizemore21 (799): Thank ya. I'm actually on a bulk atm, but this supplement I'm taking is keeping me really lean
What affects tricep head being worked? musclesbrah24 11 5 yearseknight (58109): I'm not going to continue debating this with you. Go look in the mirror and try to flex one head of your biceps more than the other. End of story. Your point about legs in the bench press isn't even material to this discussion. Can you bench with your legs driving so you feel it there? Yes. Can you ALSO bench with your feet in the air and still complete the movement? Yes. You can't flex the elbow and diminish use of one biceps head to any...
Bodybuilding Split by Christian Thibaudea leanr0x 2 5 yearsswollenscott (571): I like his ideas generally. I love cluster sets. Harder then you'd think.
Weekend Arm Pump - Armageddon!! ShreddedSumo 1 5 yearsShreddedSumo (10): Here's my quick and intense Arm pump video... Great before heading out to get them guns swollen!
Super curious about it.. israelcommando 6 5 yearsTrev182 (14986): Who honestly cares how much they bicep curl? Except cannon because hes doing some radge swedish comp...
need your help - please Fighting141 4 5 yearsFighting141 (1): thank you a lot man ;)
The epic hunt for the perfect squat ass heddaway Jump to first page495Jump to last page 5 yearswannabemuscular (33216): Whoooooo! Where you been!?? Glad to see you back in here. Looking great as usual. :) Glad to hear the knee is better too.
SS Members ARM SHOT *pics ilifthard 25 5 yearsWbauman (952): Old man still grinding it out.
Fat Gripz - anyone use these? haole 6 5 yearshaole (2109): Thanks for the input guys. Yeah it seems like a gimmick but I read some reviews that said it helped a little with joint and wrist pains.
Anything is possible - Story of my injuries Jordan 8 5 yearsfuba141 (10): @Jordan inspiring indeed. You're a good source of motivation for many people!
DeFranco's Super 3D Band Pull-Aparts brian12 5 5 years_RudeCrew (15100): I love these
Push Day Question aesthet1x 9 5 yearsaesthet1x (22): @Perfidy I didn't know that, thanks you. You think it looks fine?
Chest/ Tri, Back Biceps? Rick 7 5 yearswannabemuscular (33216): Shoulders?
Huge 3"Arm Mass Gain: Advanced Occlusion MUSCLEFREAK 13 5 yearsErickFromOmaha (4195): Lmao damn @MuscleDouche eaze up. You think you can come to a forum that nobody knows you. No votes. Just some random person that signed up and wants to preach about some product like a spammer then talk like tarzan Me muscle freak. Me have strong biceps
PPL Questions aesthet1x 4 5 yearsMethod (379): I don't think PPL is the best routine for a 3 day per week schedule. I agree with a three day full body or, if you can, try to go 4 days and do an upper/lower split.
Great tricep excercise to try tamere01 9 5 yearsGrizzlyBerg (9214): Love doing these. Get a much better contraction with the neutral grip.
Best way to strengthen triceps Hamer93 19 5 yearsIrishGymSheep (10554): Rope for life, if you want to work grip too even harder do them with a fat towel.
Workout advice ARMS aesthet1x 24 5 yearsaesthet1x (22): @mpalk92 yeah, 21s are great, i've tried em before, definitely going to add them to my workout thanks
pull-ups evymk 17 5 yearsteewhat (1972): @jja0016 probably due to rotator ROM, or improper form during the pull
WILL this make your arms huge? jaydiddy85 8 5 yearsTimmothyGen (1780): :O
progress Daz 8 5 yearsJophe (64): Football and bodybuilding train your legs in a completely different way. You're doing them once a week so all is good. But do not mistake football as a substitute for squats or any leg exercise.
dB wrist twists, do i even, does he even? oceanair 6 5 yearsoceanair (18010): @databas1c lol it does make you look like an ass, i agree :p @Zyzzst thanks. i wasn't actually looking to strengthen my forearms. just was curious if these wrist twists were even necessary for guys to do. @kickinchicken lmao! that was awesome. i saw him using light weight, but it was not at the end of his workout. i believe it was in the middle lol, or maybe in the beginning, which would make more sense since you say it's a warm-up. i'll...
Bi with chest and Tri with back? illwill 12 5 yearsillwill (331): Ok. I think I'll try switching the arm muscle for push and pull days and hit arms the day after legs then take a rest day.
Anyone Interested in Taking Yoga Lessons? sherry438 7 5 yearskickinchicken (8716): Are there online yoga classes? :/
Not able to increase weight on bicep curls hollyhopeful5678 6 5 yearsCannonball (6283): I'd also suggest more straight bar work, it's also very much likely better for biceps overall.
Tight Biceps.... LongBeachPatriot 1 5 yearsLongBeachPatriot (127): I have no clue why but since my workout this morning both of my biceps (mainly my right though) feels so tight that if I stretch em too much theyre going to tear. When I contract them there isnt acute pain, as in a tear but a I feel a lot of tightness and discomfort. Almost like when you have a full pump in your arms except in a bad way lol. I haven't done anything involving arms since Friday when I trained back. I took a rest day on...
Body Critique itsnation 19 5 yearseknight (58109): Besides the fact that it says right on the label, "Not intended for use by those under the age of 18" (or something similar)? Just because our bodies "produce something naturally," doesn't mean we should ingest it in monumental amounts. Our bodies "naturally produce" formaldehyde as a result of DNA demethylation, but I don't advise people to supplement with it. At 16, your kidneys can grow and develop...
Why absolutely chest & tris same day? Bruuh 7 5 yearsjonrivs49 (3001): If I do tri and chest or push day. I just do 5 set of rope pushdowns.
Workout vids jordzmetcalfe 9 5 yearsoceanair (18010): @jordzmetcalfe awesome, sounds good :)
Progress pics rwall89 8 5 yearsrwall89 (64): I've been eating right around maintenance since started phat. Considering doing a short bulk then spend the rest of my time cutting. Just don't want to bulk too much since I put all the time and effort in losing all the post football weight
Hand injury. Any tips to speed recovery? slowurroll 14 5 yearsslowurroll (25): Sounds like the smart thing to do is head to the doc. Guess I will bite the bullet and do it. Thanks guys.
Kronex`s current Shape/16 year old. Kronex Jump to first page35Jump to last page 5 yearsryan_929 (478): He read it, twice over. :(|)
chicken arms , my bloody chicken arms !!! Illadian Jump to first page32Jump to last page 5 yearsIlladian (268): @strauss will check it ASAP :d just on phone atm
hurt my wrist AarronStenner 13 5 yearsLightweightbudy (10): Well mate, take care, be careful that's all there is to do. It'll all be good in time. Cheers
Triceps taking all the glory on chest day! Sedlo18 15 6 yearsIlladian (268): @eknight i read n there is a few differences ik wt works for a person might not work for other but for me 1- i do not tuck my elbows in on BB , i flare em out so elbow is same level as shoulder i just feel it more tht way , wud it harm me or thts ok ? 2- to make sure i use n fire up pecs i do close push ups 10-15 between sets on all presses DB n BB 3- aside from that i think seldo should add more exercises using cables i dun recall its...
OLYMPIC WEIGHTLIFTING pics RHGF 5 6 yearsTrev182 (14986): Why not add in some isolation work for your arms? If your really that worried about it!
forearm vascularity... oceanair Jump to first page178Jump to last page 6 yearsoceanair (18010): @andyboi88 @BarrMonkey nice! :)
Floor presses cassious 8 6 yearseknight (58109): That would be my advisement. -3X
Underrated Bicep Exercise! KPFitness Jump to first page84Jump to last page 6 yearsbslo (262): @jonrivs49 You don't even know what we are talking about it seems. Read the whole convo and you will see that what you said has nothing to do with this conversation or anything that I said.
zyzz motivational dazzler95 Jump to first page31Jump to last page 6 yearsArimac (1): Don't rate his physique. Just a skinny guy who had image issue's and a gay haircut.
Vein Question Damon1962 2 6 yearsbkoguy07 (274): lower bodyfat, being drier (not much waterweight) or even on a hot day if your fingers and hands are swelling usually your veins are pumped and jumpin
Wrist pain super_costa 22 6 yearseknight (58109): What??? Smh. -3X
Is it bad for the shoulders and elbows Sach 3 6 yearsSach (1): Yea, might give it a try then;p What's your guys view on hitting everything every 5th day btw? A "medium" frequency so to speak.
Anyone? Pearce_Bolton 7 6 yearsbrian12 (9495): This^^ Since ive focused less on arms and more on a complete balanced routine, my arms grew more. Just make sure that your routine has you hitting everything twice a week. Also, for arms, stick to a nice variety of isolated exercises, slow negatives, full range of motion. Watch some of bpaks videos to get training tips. But dont keep your overall training balanced as @AarronStenner mentioned - you are too young to be thinking about imbalances...
Da faq do wrist wraps do?! Frostshock 30 6 yearsSwoleAnimal (5971): Weak wrists crew checking in. I use wraps for benching and curling mostly but I usually keep them on throughout the entire workout. I do forearm work at the end whithout wraps thoug
PHAT chnages BitchesFancyMe 18 6 yearsBitchesFancyMe (13): ok i agree that was overthinking, but i only asked these stupid question cause im not that experient and you guys know much more than i do, so you whats right and it isnt.
need explanation pls salaheddine 4 6 yearsCorkey (291): eat lift sleep repeat
biceps peak Jean 4 6 yearsXandar (457): The guy in that video has a severe case of body dysmorphic disorder. He is completely syntholed to hell. Greg Valentino's arms were sick but this guy just looks stupid as shit, Not that Greg's arms didn't too, but this guy is crazy stupid looking.
Best Bicep Workout Period. Beshius 4 6 yearseknight (58109): Since the biceps are also a shoulder flexor, and "best biceps" routine should include a movement with the arms straight out in front of the body (so would have to be done with cables), with the shoulder joint in flexion, more maximum contraction. -3X
Why is a bicep accessory necessary? rememberthis 15 6 yearsAKK (1998): Arms and back are the most fun to train.
Are bruises normal? almighty_she 25 6 yearsOptimusPrime (1257): @almighty_she Is it normal? Yes and no. It's more prevalent in women and is often directly correlated to anemia; in your case, probably an iron deficiency resulting from menstruation coupled with a vitamin deficiency. And if you have a high caffeine intake, that too could/would contribute. Take your vitamins, stay hydrated. I'd say 'don't sweat it', but you could always go get a blood test to zero in on the root causes.
Happy Day - milestone! brian12 16 6 yearsbrian12 (9495): Thanks everyone!! @wannabemuscular your arms look 17 already!?
Good bicep routine to hit all 3 heads? Hiiibbbb 29 6 yearseknight (58109): So you weren't trolling? You were actually serious???? -3X
My Biceps Workout From The Gym MaksPtheTRUTH 7 6 yearsSRorhrbac0808 (47098): hmnnnnnnnn...... I don't think so OP
How Do You Guys Count/Keep track ofcalories ezvmoneybeast 3 6 yearsOwnsPwns (124): i sort of plan my days ahead of time, and cook each morning before i head off to work for the day. I don't keep the exact count, but i know about how many cals - Carbs/Pro/Fat. I've been able to cut and bulk successfully with this. I find that being too picky with my exact portions drives me insane and i end up throwing caution to the wind with my cals for a few days. IMHO try keeping track one way, and if it fails try another way. ...
WHAT the actual heck need some science in he Flo1307 5 6 yearsFiremanSi (42408): Neutral grip like this on pull downs hits all 3 heads mostly, OH straight bar more lateral head but still wokring other 2, UN straight bar more long head but also still works all other heads. It's near impossible to work only one specific head indivdually So tell him he's talkin shit. Overheard exercises skulls, rolling db ext's.. more long head but still all tricep will be given work to do.
Biceps Sunday Theseeker 10 6 yearsScotian (9922):
Before after pics and current Stanimal Jump to first page72Jump to last page 6 yearsStanimal (622): New update 2 weeks out my first steps on stage: Stan
Good exercise for top of forearm? Hiiibbbb 20 6 yearsAndres_rm7 (304): Jack off with both hands
Treatment Options For Cyst On Shoulder Joint LongBeachPatriot 3 6 yearsLongBeachPatriot (127): Cool man thanks My orthopedic is actually one of the best in my area and he specializes in shoulders and knees. This orthopedic group also has innovative techniques for removing cysts. There are internet articles. The group is called Orlin and Cohen. Lemme Know Bro Thanks
B-Pak Bicep Training & TIPS.. Great VID ! FiremanSi 5 6 yearsFiremanSi (42408): @brian12 No he warms up to his max weight of 50lb on alternating curls for 4sets, then 4sets of incline bicep curls, then 4 of elevated single arm cable curls. THe volume is the main thing to take from it its the fact that the bicep, after this, will have been trained in all elements of the strength curve and all target areas of full extention and full contraction buddy.
Little update (picture) bkoguy07 24 6 yearsbkoguy07 (274): Oh here's my routine I missed a post... Monday - Chest warmup 5x5 Flat BB bench increase 5lbs every set. next week increase 5lb more if you cant get at least 4 set dont move up 5lb next week 3x10 flat DB press 5x5 incline bb press 3x10(weighted or just burn out) dips 3x10 flys 3x10 incline db (light) cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins Tuesday - Legs/abs warmup 5x5 Squat 3x10 lunges 3x10 legpress 3x10 leg...
Elbow Friendly Tricep Exercises.. @EK's Fav FiremanSi 1 6 yearsFiremanSi (42408): For those of you that get sore elbos from some Tricep exercises such as Dips and SKullcrushers !! Her are some other alternatives by Omar Isuf.
**Lesson i learned today ARMS.. Tip4new guys FiremanSi 13 6 yearsFiremanSi (42408): @igg Yeah man agreed I'm left handed and stronger with back exercises on the left side but my right side is more developed, but stronger on the right side with OH pressing exercises... it's crazy... sometimes ur body is like that its mental.
too early ik!! Illadian 5 6 yearswannabemuscular (33216): Does it hold up strength-wise? Don't worry about it. I'd bet most guys have a good 1/2" difference from one side to the other. Keep cutting.
*B-Paks New Tricep TIP.. (Video) FiremanSi 8 6 yearsFiremanSi (42408): Hahahaha... MAGIC.
2 split for more strenght Battman 4 6 yearsAustralianOak (1504): No barbell bench, no deadlift and I would personally do lower reps. Just use an established routine.
Getting there Deno 5 6 yearsSwoleAnimal (5971): From this picture we conclusion that the result is fine. You wanna get leaner? Reduce calories. You want to get bigger? Increase calories.
Hook grip Jsn3004 6 6 yearsSwoleAnimal (5971): Here's one. He's like "fk whered my bicep go???"
Critique my workout routine to get big arms! Al3aZeF 1 6 yearsAl3aZeF (10): What'sup? I just wanna hear your take on my new workout routine, I gave arms their own day because I want to focus on them. Anyway the routine is like this : Upper, Lower, Arms, Off, Push, Pull, Off - Friday : Upper Bent-Over BB Rows 4x6-8 Incline Bench Press 4x6-8 DB Rows 3x8-12 Flat DB Bench Press 3x8-12 Pull Downs 3x8-12 Arnold Press 3x8-12 *Optional* Pull Overs 3x8-12 - Saturday : Lower Front Squats 4x6-8 Good Moarnings...
Halp tingling sensation in forearm... adam82a 7 6 yearsadam82a (3100): Thanks for the answers guys, it's literally only in the forearm. Roughly in the middle of the brachiradialis I'd guess. It feels a bit weird, it feels like my arm is about to snap, but thats probably just in my head and I guess its a pinched nerve
Whats going on with my arms? Thenewnoob298 19 6 yearssickrykes (1651): Your diet and training sucks, get a gym membership...
Need a good routine for triceps Bulkalldaybrah 10 6 yearsCorkey (291): Try this bro, fukken kills for me: Spider Curl - 12;8;6;15 Incline DB Curl - 8;8;6 Barbell curl with your back against the wall -8;8;12 Preacher curl - dropsets to failure - 3 Keep your intensity up with these sets and make sure you have a solid warmup before just jumping into it!
Elbow pain with skull crushers jaydiddy85 28 6 yearsAbs4Hire (52): Hella joint pills + ice baths = winning
*4 Best Tricep MASS Builders-SmiddyDiesel FiremanSi 4 6 yearsFiremanSi (42408): Yeah note to all if ur doing alot of pressing already don't include all of these. Mybe one IMO but if ur still a 16sets for chest type of guy then maybe not ur best option. I do like the stuff Dieselcrew post though. I don't press that much anymore as i'm operating on a 2:1 back to chest ratio... I do like the crush grip press though and then a seperate long head exercise afterwards to work that specific part of the tricep. i.e. Rolling...
Oceanair - be proud of me MCarey 5 6 yearsoceanair (18010): @MCarey Aw your first vein! haha That's def exciting. Ocean is proud ;)
Lagging arms need help Matteboken 21 6 yearsNeverbackdown19 (183): Recently started doing this arm workout that i picked up from Mike Rashid and CT. Intense is an understatement ;) -1st lift was the head to head skull crushers total of 5 times for 50 reps -Next was barbell curls... We set up 3 barbells, 1st 65lbs, 2nd 95lbs, and 3rd 135lbs... curl the lightest to the heaviest 10 reps each and go back to light and repeat... DO that a total of 3 times, so thats 90 total reps and fucking BRUTAL... take short...
Wrist Injury (Sort of) Tips? Iwanttobebig 12 6 yearsHiiibbbb (1174): Quit lifting for a few weeks and stretch it everyday. I know you dint want to stop but its the only way... It needs to recover. Like i said i had the same problem and i fucked myself over since i kept on lifting. In the long run it will be the best for you. It wont just stop hurting one day if you keep on lifting
Modified L/P/P Question alex323 4 6 yearsalex323 (4): Thank you both. Appreciate the feedback. @JdominiqueS I didn't include this in my first post, but in an effort to help my arms catch up to my torso, I'm also going to decrease my volume of chest exercises. Therefore, I plan on doing 4 sets of bench, and 4 sets of flies for chest and THAT'S IT. My chest grows extremely fast so I don't feel this will be a problem. You still think bi's/shoulder/chest will be too much? I'll probably have 6-7...
Problem with flexor growth Jellyphish 11 6 yearsJellyphish (1): Eknight, appreciate your kind words, I had just come from a forum where the individuals had a crazy understanding of anatomy, thus the transfer. The issue has been with not only the brachio, but with the forearm (flexors in particular) in general, so really is both. Have made good gains in terms of bicep growth, but seem to be overly developing the forearm and am concerned it is limiting or will plateau the continuation of the bicep form. As it...
peak problems! lilbabypeak 7 6 yearseknight (58109): X3- 3X
Wrist extension/flexion Hamer93 16 6 yearsAustralianOak (1504): Hey man a couple of exercises I have done lately what really smash my forearms, is towel chins, farmers walks, and heavy deads with out wrist straps.
3 BIG ARM Tips 4 Bodybuilding- Ben Pakulski FiremanSi 30 6 yearsFiremanSi (42408): Welcome dude.
Routine BRANDON_12 8 6 yearsNorIda (46957): Also, if your arms are "wasted" it means they're getting stimulated, and stimulation leads to growth So I don't exactly see your problem Eat moar food!
Keeping diary + bicep strength Zeezilla 15 6 yearsAustralianOak (1504): Here is the others if you wanna read : DORIAN YATES' BACK ROUTINE (1986-1992) EXERCISE SETS REPS Close-grip pulldowns 2* 10, 8 1x8-10 Weighted chins 1* 10, 8 1x6-8 Barbell or dumbbell rows 1* 10, 8 1x8-10 Seated pulley rows 1* 10, 8 1x8-10 Shrugs 1* 10, 8 1x8-10 Hyperextensions 2-3 12-15 ------------------------------- SHOULDERS It's great that you have the enthusiasm to want to train with such intensity, but I'm not sure that six months of...
Steve Cook. ilifthard 21 6 yearsoceanair (18010): @pandasashi sounds familiar actually lol.
Fat Gripz Hewy007 15 6 yearsfredb (322): I train with a fatbar barbell, i love it
Arm routine, good or bad? TeenMonster 21 6 yearsAustralianOak (1504): A simple bro way to disprove the upper chest theory is to do a decline press with no weight and you can feel your "upper chest" fully contracting.
Bicep Super-Tri Set Video Prometheus 1 6 yearsPrometheus (829): Got a new video up, this is my third tri set, it's a pretty good one to throw into the mix imo, gives a great pump.. Also working on a nutrition video should have it up this weekend, it's focused on cost effective and simplistic bulking
arms KingLeonidasXIV 7 6 yearsoceanair (18010): gotta love the pump
is it bad to train abs everyday? neil25 23 6 yearsFiremanSi (42408): Nice.
Triceps 100% Natural oceanair Jump to first page51Jump to last page 6 yearsoceanair (18010): ohmygosh! i just now noticed that lol. i thought i had to some crazy tech thing on my mac. that's why i mentioned it lol. thanks! now time to investigate muahahaha ::edit:: hmm, only rob_riches uses that IP address, but i know someone with two macs, making it two diff IP's hahaha. however, if some other goofball on here has two diff comps, it could be them too.
Having arm gain troubles! Blavv14 29 6 yearsbunter225 (829): Surely this isnt going to help...?
Biceps 100% natural ashleigh_fischer Jump to first page59Jump to last page 6 yearsFiremanSi (42408): This forum has been AMAZING to me, so i'd suggest backing down and just understanding people here are actually trying to help. Even I had a run-in with @ek when i start and got defensive about my own beliefs... UNTIL i realised the dude is seriously SMART, full of knowlege and very willing to help and correct. It's hard to show sarcasm, jokin and playful humour on this as its ONLY TXT, so unless u state otherwise ur statements are open to...
The BIG 4 Kevin 11 6 yearsHamersmash (199): I know you say u only wanna do the 4 big compound moves etc... But if u want big arms a lot of it'll come from chins and rows (Which again are compound moves), not just curling - Thought someone would've said by now (They usually do, just noticed mikew :P). The answer is not and never will be more volume and/or more sets
I got round Biceps and triceps CHINTU 21 6 yearsCHINTU (1): @Hewy007 gege!! thnx mate!! u guys are cool!! ;)
Reverse Extensions oceanair 14 6 yearsWinnersNeverQuit (10311): I used to love rrverse extensions, got a great pump from them
working around tendonitis stinkydiver36 Jump to first page54Jump to last page 6 yearsstinkydiver36 (1861): Yeah, maybe ill do some negatives and go really light to see if i am able to anything. Hopefully it goes through well with me.
Whats a good tricep exercise? cassious 18 6 yearsFiremanSi (42408):
Speed Work With Resistance Bands AarronStenner 5 6 yearsAarronStenner (10990): @Dukenhiemer i use short bands, slip your feet in and pull like fuck, unless you use 42 inch bands and double them up
Arms won't grow! nickl1219 28 6 yearsAverageJoe (4510): heavy chins, neutral grip close grip bench press thats about it
Stretch Marks jacksoncooper 17 6 yearssamirsaleh (1957): @wannabemuscular the same way it can get rid of tattoos, skin burns, and scars. Yeah not very effective I guess, but thats the only chance
1 day arm cure. Sucre 6 6 yearsDukenhiemer (23938): Sucks dick. You hit a wall about half way through. Didn't see any gains, but then again, this is when I was still on like 2800 calories a day and still losing. I've got a little better handle on my macros now. All in all, I would say it isn't worth it. Unless you have some buddies that you just want to dick around with for a day. I see better results with more frequency and a lot less volume.
Ben Pak's 3Tips for new Growth in Arms & Sh FiremanSi 6 6 yearsFiremanSi (42408): @cassious there's a place to enter ur email there and he sends 1 per week generally... some promotions and some gems, introduced to him from vince del monte's stuff. He's smart guy and very easy to understand, breaks down the science with proof. @brian12 No problem my man... thats what it's all about. :)
Rear delt, tricep flex/pose thread VOLSAO 24 6 yearsDirkenhiemer (12157): The only pose I look good in IMO!
Still waiting on my gun permit! ksrcrider 4 6 yearsG3NGHIS (8532): I was prepared to talk about how awesome gun guns are. YOU GOT ME. Good work doe Starchild
Elbow Soreness newguy 12 6 yearsSwoleAnimal (5971): Sounds like tennis elbow. I had this problem in the beginning. Like others have said..just take it easy and lift lighter. Mine eventually just went away and now I can do heavy preacher curls AND skull crushers but you just have to be careful.
P.H.A.T Chest & Arm Day Suggestion and Tips Eldemire1 11 6 yearsMonster81 (1678): Your call, but I'd probably just keep it to one (A or B) and switch it up at 8 weeks. I only throw in a different exercise if I feel like I'm having an off day for the pump, but I do switch it up every 8-10 weeks.
Bicep and muscle question Markovich 3 6 yearsFiremanSi (42408): On hammer grip, the Brachioradialis(Located on the forearm), is working also in this postion. The only other time it comes into play is alternating curls. So basically on hammer more muscles are working in tandem !! I do curls on a incline bench at about 45'degrees... reduces the incorporation of the Front Delt into the exercise !! Feels great too.
EK GTFIH Cannonball 6 6 yearsCannonball (6283): Ah okay, I'll do both too then. Thanks!
Forearm Vascularity, let's see it! oceanair Jump to first page94Jump to last page 6 yearsoceanair (18010): @ajones46 I got love for you too Jonsie. Don't worry, you still the homie ;) and @the1 is keeping my thread alive. Everyone take note.
Calves/Biceps Every Other Day Danimal_88 20 6 yearsCannonball (6283): How do you rob yourself of pulling strength if you do more isolation biceps work after your rows and chins and whatnot? If anything, you'll do just that if you put biceps on your leg day as they won't be as fresh for your pull workouts :)
My arms are different wtf?? lift4life 5 6 yearsIrishGymSheep (10554): Mixed grip on deadlift, holding the dishes in one hand while you wash them.
The standard for one arm preacher curls... Thedude67 5 6 yearsThedude67 (3088): Yeah, it's kinda hard to tell if these guys are srs or not. On one hand, it looks like a joke, but if you look up some of his other vids, he might be srs...
Bicep length Hamer93 2 6 yearsBen777 (5358): Genetics bro, people have different muscle belly lengths, nothing to be done :/
Arm size KingLeonidasXIV 17 6 yearsMarkovich (595): I train arms mostly when doing benchpress and rows etc. I also do 4x5 scullcrushers on upper body day
The amount of reps for your biceps? Snoogal 19 6 yearseknight (58109): I never did much more than boring straight bar, DB, and hammer curls. 3 sets each- 10-12 reps. My biceps visually overpower my tris, so chalk that up to genetics, I guess. -3X
Cutting? DanPearsonn 13 6 yearsIrishGymSheep (10554): yes cardios entire function is to burn calories, if you do this you will burn calories, hell if your really not giving a fuck you could throw some blankets on the ground and pretend to have a seizure for 20minutes and that would qualify as cardio.
Need Training and Diet advice! akshatsengupta 10 6 yearsleokozian (250): Well you have to clean bulk to be healthy and for your organs to function properly and so your hormone levels dont go off the charts. Other then that use myfitnesspal app and since your a chef you should be able to measure your food very easily. Good luck.
mass building exercise johon6 10 6 yearsFiremanSi (42408): 4second negative on all arm exercises are very good also... i put 1cm on each arm in bout 3months doing that... biceps 8-10sets total triceps 10-12sets biceps BB curls, inc db curls triceps skull crushers and close grip bench press..
CT Fletcher Arm Video AMAZING IrishGymSheep 14 6 yearstrumotivation (25): Dude is hilarious!!! But thats what you need to hear sometimes. Who do you want as your spotter? He yelling at you to push and become better, or you are benching 315lb and your spotter is texting his girlfriend? CT all the way, because when its my time to spot, YOU ARE GOING TO PUSH! AND THEN SOME!!!
am i not hitting arms hard enough or what!? Kansas___Boyyyyy 21 6 yearsIrishGymSheep (10554): Close grip chin ups don't stop till your nipples touch the bar, that will sore up them biceps.
squat rack curlers strike again!!! jphillips17 29 6 yearsKansas___Boyyyyy (3361): we have 4 squat racks if i see 3 being used ill use one of the benches bars but i dont really give a shit i do bent over rows and curls in the squat rack when 2 are open
Good Arm routine to follow simplymuscle 10 6 yearsAKK (1998): heavy back work.
Please help, i'm stuck KingLeonidasXIV 7 6 yearsLinus (154): Everyones genetics are different. All you can do is workout each bodypart with progressive overload 3 times per week and eat in a calorie surplus. If you want to make sure your program is not failing you, try this out: It can make all the difference.
Best bicep workouts _RudeCrew 21 6 yearsZyzzst (4486): Dude come on I thought you would know this. Violent masterbation.
Bench press Markovich 10 6 yearsCannonball (6283): Alright! All good exercises I suppose, but I have something against floorpressing that I dont know where its coming from^^
Outerhead Of The Tricep AarronStenner 3 6 yearsAarronStenner (10990): Thanks dude!
lagging arms/chest KingLeonidasXIV 18 6 yearspandasashi (3859): no dumbell work? no skullcrushers? i dont care about a huge pump, im not there to look good in my cutoff, im usually covered anyways. no exercise will make you more full/wide/"3D"...thats genetics' job to determine. i kill my arms every arm day and they are by far one of my strong points, i dont need to try a less effective workout
Elbow pain whilst hammer curling SirShredalot 2 6 yearsSRorhrbac0808 (47098): I it's te only exercise that causes u pain...... Then don't do it!!!
No Lifting BRANDON_12 12 6 yearsBRANDON_12 (1528): Thanks everyone for the advice!
There was something strange in/with my bicep Bel_Fit_TJ14 2 6 yearswannabemuscular (33216): Torn Distal Biceps tendon
Ruptured bicep DazeTheOne 3 6 yearsSwoleAnimal (5971): @FxElement17 this You done snapped some sht up
Arms ={ Davemes 14 6 yearsMassthetics (364): what are your exercises bud? and what about ur diet?
Good Biceps and triceps Exercises? Shaahh 9 6 yearsShaahh (13): @Markovich Fuuuaaar man, sounds sick mate. @AarronStenner, gotta try the reverse grip bench. thanks guyz
Building triceps Jayatfc11 19 6 yearsJayatfc11 (274): Thanks guys the kickbacks and weighted dips killed it!!
help - post wrist surgery etak 4 6 yearsYoungbrah (112): it gets to a point when masterbation is a problem pal, learn from past errors and get help to cure your disease.
Extreme pull-up crew submission chriselkins 5 6 yearschriselkins (1597): Thanks guys. They have a website for things you can do to get on the list. I'm going to try to get at least 15 pull-ups with a 45 lb plate added. I've done 13 chins with 50 lbs added and right after 11 pull-ups so I shouldn't be too far off from getting 15 with a 45.
stupid forearm question jonrivs49 7 6 yearsjonrivs49 (3001): Ok question answered.. Now we all know that there are alot muscle on the forearm we should also work on.. Happy new year guys..
arms getting much bigger than chest? SupremeLeader 23 6 yearsjonrivs49 (3001): agree.. Your working you arms twice a week. When you do your chest, you are also applying work to tri.same with back and bi.
Ulnar nerve entrapment from weight lifting CodyTheClen 9 6 yearsCodyTheClen (37): Thanks all!
Wazzzzzzzzzupppppppppppp !!! In4gainZ 9 6 yearsDukenhiemer (23938): Skull crushers fuck my elbows up ten ways from Sunday, I haven't done them in close to three months. Heavy pulling movements also jacked em up so I had to lay off the heavy rows for a while
Elbow inflammation In4gainZ 5 6 yearscassious (2926): I think you leave it on for 20 minutes then off for 20 then on for 20 and so on
Need some help with arm training ilifthard 3 6 yearsilifthard (3241): Thanks Dwat! I'll follow your advice that's for sure!
feeling biceps on chest exercises. KFC Jump to first page38Jump to last page 7 yearseknight (58109): Oh good God, man. Mad, annoyed, whatever- it's semantics. If you're going to post things in a public forum, you have to be open to criticism and be able to take others opinions into consideration as well as your own. -3X
New Experiment AarronStenner 6 7 yearsAarronStenner (10990): If i see someone I no il do it tomorrow otherwise it will be in a couple of weeks
Large Triceps..but lacking Chest/Shoulders KalletSc 17 7 yearsIn4gainZ (454): Switch to db instead of bb for chest pressing , for more ROM and chest involvement, stretching and less triceps dominance, don't lock out and go for heavy As fuck, but on the negative phase go as down as you can, for shoulder face pulls, heavy ass rows to kill that rear delt, and heavy pressing and don't direct work on anterior delt, it's getting enough intention from heavy pressing. Don't forget also to activate MMC, and you can also hit weak...
Arms FxElement17 10 7 yearsDukenhiemer (23938): I do both. 163 with just over 15"
What's your bicep secrets? lucaboi29 19 7 yearsthe1 (33860): @hammersmash youre not the only one with 18.5" arms cold douche
pull-ups and chin-ups BaiTu 14 7 yearsZny93 (91): The main thing I find with doing pull ups at my house is doing them from a dead hang. That may be why you have problems markovich. @BaiTu If you're trying to focus on getting your pull up counts higher possibly try focusing on cutting those extra pounds off
How to make pecs primary mover in benchpress Zny93 14 7 yearsZny93 (91): Just tried doing a mock DB press with my moms 3lb. weights & focused on contracting my pecs completely while thinking of my elbows. I finally figured it out, and as posted above
programs for arm gains? MAAASSS. bullet 7 7 yearsThisisscotty (547): What has started working for me is I do 6-8 on most of my arm workouts with a certain weight then once I can hit 10-12 fairly easy, I go up weight back to where I'm struggle on 6-8..
Fat Gripz Review AarronStenner 15 7 yearsAarronStenner (10990): Be ripping skin clean of!
Best compound move for triceps? ajones46 14 7 yearsMaarten (4299): I fallen in love with the 'california press' recently. I suggest a closer grip than in the vid though.
push pull legs AdR1aN43 6 7 yearsWinnersNeverQuit (10311): Looks fine to me 1:1:1 ratio of chest shoulders arm (if anything I may have only had one exercise) and 3:2 ratio of back to bis which again seems fine.
Elbow pain In4gainZ 5 7 yearsVOLSAO (129): work on your forearm strength, seemed to help me out. Lay off from the skull crushers and close grip bench for a bit. When you go back, focus on form. It is incredibly important.
sore forearms/grip oceanair 28 7 yearsoceanair (18010): i think the pain is right in the middle of my forearm, not left or right side. but i'll check again and look it up next time i do deads.
Looks like I'm missing a part of my tricep? Zny93 17 7 yearsZny93 (91): @pandasashi By shoulder day i meant back day lol. I do bench presses & squats, and i'm still studying the form of deadlifts so i don't fuck myself up. @wannabemuscular Thanks a lot man I'm gonna print some that starting strength sheet up & work on it. & You're right. I'm not sure if i'm right at all on this but for the past 2 weeks i've been progressing pushups and pull ups all day long whenever I have free time and have been...
Biceps dilema In4gainZ 12 7 yearsoceanair (18010): @TheBangBus such a douche.
The 1-Day Arm Cure Diaz Jump to first page83Jump to last page 7 yearsDiaz (367): Hit a bicep workout today to go with my Chest workout, usually I curl 100 lbs barbbell on the ez curl for 5 sloppy reps on the first set, then 4 on the 2nd set and finish with 6-8 reps of 90 lbs on my 3rd set. Today I curled 100 lbs for 7 reps on first set, 7 reps on 2nd set and 5 on 3rd set. Maybe I broke out of this plateau because of the cure? Sure felt like it.
Cracking Elbows? DazeTheOne 3 7 yearsAarronStenner (10990): Try higher reps first to get senuvial ( how ever you spell it )fluid to the joint. Just a few sets of 30-50
Bi&Tri total sets? BodyFreak 4 7 yearsBodyFreak (1): Yeah maybe i have been over doing it. I usually finish both in around 1:15 min max thanx for the feedback bro
ARMS DAY, GG ronna93 3 7 yearsronna93 (13): Yeah brah!
cant put mass on bicep eazy2kill 29 7 yearsJalale (19): try switching between low weight high reps/ high weight low reps also don't be a curl monkey that doesn't lead to anything except LOLS..... for others make sure your form is on the spot number one problem is people curl like retards and are not going to see any gains
Forearm and Wrist exercises? omrrjs 8 7 yearsAarronStenner (10990): My forearms have grown just over a half inch in the past two months from doing deads and such and also using grippera; pinch grip; static holds so on
Shoulder injury! Does this help?! killer34 6 7 yearskiller34 (1): I booked a physio for next week. We will see what he says.
Best exercise for triceps? Shezza94 Jump to first page91Jump to last page 7 yearsDirkenhiemer (12157): Excuse me sir Hamersmash. Because of this thread I decided to try Rolling DB Extensions, and I have to say they destroyed my triceps. It felt fantastic, I did this less than 8 hours ago and my triceps are already feeling achy. In order to not use momentum as you mentioned earlier, I used a lighter weight than normal, but kept it under control on the rolling motion. This definitely did more for my triceps than doing dips all day. I personally...
Planet fitness is worthless LiftnPandaGang 17 7 yearseknight (58109): @LiftnPandaGang I understand what you're saying here, but it's not PF fault that you don't live closer to Gold's. It was your choice- completely of free will- to train there and not drive the 30 minutes to Gold's. I had the same option, and I chose to drive to a gym that I felt would meet my needs better. As far as I know, the local PF runs month to month (unless you're a "Black member" ) and actually DOES allow you to cancel your...
Help! Uneven arms!! omrrjs 4 7 yearsigg (2626): switch your jerking off hand
SO MANY GAINS!!!! WHAT WILL I DO!!! Mikhail Jump to first page33Jump to last page 7 yearsFiremanSi (42408): DUde i'm new to this.. but ur progress looks IMMENSE man.. i'm 6'4 myself and the fact ur tall also and making solid gains gives me hope. PHAT is next on my list after i complete this MI40 program. Good work.
How to fix a dip in my bicep Blakethegreat 11 7 yearsBlakethegreat (34): It's kind of like a I've got two biceps on the outside of my arm haha if you guys know philray on Facebook he has a similar bicep if u scroll through his photos, I don't know how to Link a photo off my iPhone sorry guys, I'm just going annihilate my biceps and see wtf happens haha
Bicep problems. ilifthard 22 7 yearshaole (2109): Progressively do more work. Everyone is suggestion heavy weight, high/low reps, slow reps, drop sets, 21's are probably already doing some of these but if you use the same weight and do the same amount of reps every time your not going to progress/grow....also make sure your diet is in check to fuel your growth
stretch marks -pics- lift4life 17 7 yearsSwoleAnimal (5971): lmao im the same way dude. My ass is probably the worst. Heavy squats bruhh. My arms are stretched to the max and ppl comment on how ridiculous they look but I never though anything of it. I quite enjoy them. As Massthetics said they are my own gym battle scars!
Wrist Support/Straps when bicep curling? SirShredalot 5 7 yearsthe1 (33860): i only use straps when curling 70+ pounds for hammer curls
Arms 2x a Week? Harnz 7 7 yearsLinus (154): @Linus Thanks for the advice, Im actually planning to do a similar routine to Layne Norton and Ryan Doris when I start bulking which will incorporate upper/lower day then rest with hypertrophy(muscle building) workouts through out the rest of the week to follow it.[/quote] NP Phat is a great 2x per week schedule
BIG ARMS brian12 4 7 yearsIrishGymSheep (10554): It's not really an arm workout though it's just what everyone say. Seems similar enough to how I lift and my arms have always been oversized despite being lanky.
Stuck on arms :( Jezza_91 9 7 yearsHamersmash (199): @Markovich About 14.5 to 15 inches bud
Front Double Bi Dukenhiemer 7 7 yearsAarronStenner (10990): I flex my arms and try to extend my body up if you get what I mean; A lot of people crunch their abs down doing front double bi but ive noticed I look a lot bigger and wider by stretch up my torso as much as possible
forearms pandasashi 14 7 yearspandasashi (3859): ^@ek ive just been doing that calf program thati think cannonball suggested in a thread (100 calf raises or w/e)and i was just wondering if forearms needed to be trained in a similar way...
where would u put arms in a 4 day split? Popeye25 10 7 yearsDukenhiemer (23938): Everyday is arm day!
Give me your best PULL workout Mazz 10 7 yearsAKK (1998): some rows chins reverse curl then add in some bike pulls and a raise.
lost size -.- lift4life 8 7 yearsWbauman (952): I have been on a deficit and am down @35 lbs. Guys who haven't seen me in a while ask how much weight I've put on. I look so much bigger because the fat is gone. All my lifts are increasing so I know I'm holding on to my muscle.
Guns...let's see the arms you bear. Method Jump to first page66Jump to last page 7 yearsNorIda (46957): Haha, you're lookin' good man! I'm hoping I'm not fat and lazy by the time I'm an old man like yourself! =)
TRICEPS Thewasp 4 7 yearsAarronStenner (10990): ^^^ spot on
2 year gains(inspired by zyzz) Jalale Jump to first page35Jump to last page 7 yearseknight (58109): Yes....don't mention the name Zyzz or someone much larger than you who has actually put some size on will likely look at you puzzled, ask "wtf is a zyzz?" and then eat you. He will likely look like this: -3X
Arm Workout AarronStenner 5 7 yearsAarronStenner (10990): it was my hypertrophy day today as well; i normally do your 3 sets 10-12 then occlusion but today I havent been motivated what so ever so i'm going to rest and go at it tomorrow; thanks for the routines guys il try them on my next arms hypertrophy day
Why the hell won't my arms grow! vanillacoke 26 7 yearssickrykes (1651): i had the same problem couldnt get my arms bigger i tried a few different splits (back and bys)(chest and bys)(shoulders and tris)(chest and trys. ive been doing arms days for the last 6 months and have seen alot better results also i have tried different methods like drop sets, super sets down the rack up the rack etc. when trying different methods make sure you stick to it for a month or so before trying something else. everyone's different so...
Different Shaped/Sized Triceps FijiSotia 3 7 yearsFijiSotia (52): Thanks buddy, I'll try those exercises out :D
Paul Revelia AarronStenner 6 7 yearseventheodds1 (5644): I googled other images of him and he is not old for shit lol. This picture makes him look like a shredded old grandpa from behind.
new update front view pic ksrcrider 1 7 yearsksrcrider (328): 3 month spanned. 205 to 186 This picture was in june. Weight 205 This is my updated picture taken today. Weight 186
Mikhail is Getting P.H.A.T. Mikhail 6 7 yearsNorIda (46957): Sorry, Didn't see you had asked that question. I really don't focus many exercises for Obliques. From my understanding they're more of a stability muscle, and I feel that Squats, and Deads, and every other heavy lift hits them hard enough. lol.
Lagging Zyzzst 7 7 yearsNorIda (46957): I vote Close grip bench! Its becoming one of my favorite tricep movements.
Arms and weight Zyzzst 2 7 yearsSRorhrbac0808 (47098): hmnnn Probably true once your newbie gainz are done... Maybe with right diet and workout regimen things could work in your favor a little better.
Losing mass Trainwreck 4 7 yearsbrian12 (9495): @Trainwreck Post a pic. I have never heard of anyone wanting to lose muscle in their arms before.. curious
19 inch arms? Thanks to PHAT! Mikhail Jump to first page51Jump to last page 7 yearsZyzzst (4486): hahaha me too, i actually have to start measuring myself...its funny that you said 12" arms cuz last time i measured 4 years ago thats what they were haahaha
look at this es1985 5 7 yearseknight (58109): @WinnersNeverQuit Reasons between myself and the sites owner/operator. Without going into details, it involved the fact that the site is funded mainly by the store's profits, and I refused to keep quiet about some of the best sellers there being garbage. -3X
Occlusion Question AarronStenner 5 7 yearsAarronStenner (10990): the relief after taking the straps of is amazing !
Add this in your next arm workout Cozy Jump to first page44Jump to last page 7 yearstarotale (433): huh this is good example of simple jog to the groceries becoming a fuck-up trip to the Mordor due to wrong attitude. something to learn from
drag curls Eat2Trainn247 10 7 yearsEddieb64 (43): its a great bicep workout jus always keep the bar close to your body!
whOOOOOOO!!!!! making all kindzzz of gainz!! david12345676 8 7 yearsdavid12345676 (8566): these were cold flexed. you make a great point @NorIda if they were pumped... shew, i get great arm pumps, my arms are big big after a arm workout.
How to make arm cuts deeper. hotborad 7 7 yearstwombles62 (22): Steady bulk. Face it, at 139lbs you are still pretty small. Dont waste time cutting as you're already at a low enough body fat to look good. Don't muck around, add muscle mass everywhere. When you get to 180 then reassess. Good luck.
Triceps huge, Lacking biceps! Kriztijan 8 7 yearsIrishGymSheep (10554): Serge Nubret style supersets or Reeves sets. It's getting to the stage where now where I'v accepted that if I train arms even light on off days with any regularity they are going to get out of proportion to the rest of me. Heavy compound movements and then on your off days light shoulders and arms, cause mine to explode.
should I? Jingo 6 7 yearsJingo (10): okay thanks to all of you guys for your input
16y/o pics Eddmode 12 7 yearsSRorhrbac0808 (47098): HAM RAGE
Am I Overtrainning my TRICEPS? thiagoqporto 9 7 yearsAzzdog18 (358): @Numbreh A muscle only needs 72 hours (recommended) to recover if it's been directly trained full on for a session I think. Triceps only get secondary training through chest exercises so they don't need that long to recover. I think the recommended time period is 48 hours but not 100% sure on that
Symmetry problem Azzdog18 9 7 yearsAzzdog18 (358): Alright sounds good, gonna give it a go...thanks for that Dragonian
ARM DAY VS BACK/BICEPS CHEST/TRICEPS Dragonian 11 7 yearsPopeye25 (1692): @Swayz87 wheres shoulders in the 3 day split?
Let's get some consensus - Biceps Striation 6 7 yearsMaarten (4299): pullups do wonders, more than curling.
bit dissapointed.. lift4life 8 7 yearsJohnnyBeGood (58): Im 5'8 and my arms are 15" and usually they are the first thing people notice about me. Swole as hell when pumped up, but sometimes when not pumped up IMO they look abit average, but its all a phsyc thing. However i have a narrow 30" waist, big V taper and stocky shoulders, but relatively thin wrists. so this does help emphasise arm size.
Chest and bis Zyzzst 7 7 yearsshockingfit (334): Thanks bro :)
TIRED OF HAVING SCRAWNY ARMS! jleone87 21 7 yearsG3NGHIS (8532):
tricep mass? odd tricep development bullet 12 7 yearsDragonian (4951): Everything i learnt when i was younger was tricep mass resolves around cg bench and dips, i always included these exercises first in my tricep routines and I could close grip bench more than i could bench press i could even rep 120kg on close grip bench press and my triceps were tiny! Ive started doing lots of overhead movements and reverse grip pushdowns and my triceps are really starting to come along nicely now, id add in slghitly more volume...
muscle vs bf lift4life 14 7 yearsWaxyLizard (756): yeah the only time you gotta worry about not having that extra inch is when its reguarding yo cock
Arm Workout BWestern 7 7 yearsJohnnyBeGood (58): I rotate every week, but definitely prefer Triceps first.
working foreamrs simplymuscle 4 7 yearssiddon41 (91): just beat off more. 125 strokes, then switch arms.
Calves and Forearms Adiaz10x 7 7 yearsAdiaz10x (25): Thanks all those tips seemed helpful, some I have tried others I haven't so lets see if I can make a change on these two annoying muscle groups
triceps oversized, chest undersized? misc 8 7 yearsAKK (1998): pre-exhaustion will do nothing.
Bicep/Tricep Workout. Get Those Arms Jacked! JPyhsique 10 7 yearsJPyhsique (7): thanks!
Tricep, bicep, chest and back. RageBoy 8 7 yearsRageBoy (7): Thanks guys, the routine is splited up, so i use 1 hour to train, full body, includes tricep and bicep, with just two exercices each
Arms G_Redd 24 7 yearsnastybeast (31): My triceps are really developed as compared to my biceps. i used to do about 4-5 exercise for my biceps, used every single shit i could think of (superset,dropset) but it wouldnt grow. Now i changed up my routine a lil and hit biceps twice a week but only 2 exercises each session, and im seeing some gains. Slow gains but what could i expect
Tricep Heads? Popeye25 16 7 yearseknight (58109): That's a negative, Ghost Rider. -3X
Started my first Bulk EVERRR Zyzzst 6 7 yearsZyzzst (4486): Gained 4 pounds in my first week....Success brah
Future Bodybuilder 19 y/o dexxflex 7 7 yearssohail92 (271): poor form is poor
Works the Bis or Back? siddon41 3 7 yearsAustralianOak (1504): I find a bit of both if u do the underhand grip and if a normal shoulder width grip is taken lats get hit heaps -AA
Bench dips vs regular dips DFMaster240 Jump to first page75Jump to last page 7 yearsAKK (1998): swayz is full blown retard. Typical bro mentality.
Big Arms siddon41 6 7 yearsmasswithclass (82): depends on your priorities. my arms are lagging so i have an "arms" day. but if you're arms are fine or perhaps even overpowering your delts your prob better off doing what you did or doing chest/biceps, back/triceps, etc. ... glad to hear you had a good workout
JUST CURLED 205 lbs WOOOOOOOOOOOOO!!!!!!!!! SRorhrbac0808 9 7 yearsGStarRaw (1441): Corkey, hes gotta use two ...
WHY WONT YOU GROW!! JohnnyBeGood 5 7 yearsNorIda (46957): No offense, but you look like a fairly small dude. Your arms look proportional in that photo IMO. You don't want arms larger than your legs now. Lol
Good shoulder routines Massthetics 1 7 yearsMassthetics (364): In need of a workout to build some olympian orbs...suggestions please... my current ones are 3xlateral raises 3xalternating front raises 3xseated rear flyes 3x triset of the above with lighter weight obviously 3x isolated laterals btw i cant do presses atm because my rotator is busted up but i need to mix it up
Dedicated Brother with Lagging Arms, help!! airborne 29 7 yearseknight (58109): It sounds like calves are a bigger priority than arms, IMO. -EK
An Article that can make Sh!t happen !! roccafella 4 7 yearsDexdbest (4792): Whatsup with the pic of arnold at the bottom?
Skullcrusher elbow pain fix? MrMailliw 13 7 yearsskullay (4036): Yeah. I had the same problem with skull crushers. I just removed them from my routine and replaced them with something else. Sucks though. Theyre a great exercise for triceps.
Critique Tri's Please help with tri build xlGrimlx 5 7 yearsAustralianOak (1504): You could try reverse one arm pressdowns also -AA
Tendonitis sickrykes 8 7 yearssickrykes (1651): fuck this shit its not going away in a hurry cant even curl 7kg without pain loosing my shit!!!!!!!!
ARM TRAINING brian12 3 7 yearssimplymuscle (22): good read, i hate my biceps I can only develop peak but i want width...i do work triceps as well but i seem to be only growing the muscle and not overall size in the arm
what is the ? moke912 6 7 yearsmoke912 (118): Lol sorry about changing my mind everyday but finally I chose one routine that I will follow for long time thank you thanks for everybody for helping ;)
Lower biceps help? davorn34 Jump to first page41Jump to last page 7 yearsbicepKing (19): You should stop eating food all together. You'll be shredded in no time
3-4 sets of pullovers with 3kg... Cannonball 13 7 yearsCannonball (6283): I better stick to benching then, my triceps might not be super big but in comparison to everything else I've got they're waaaaaaay ahead
spaghetti arms :( roccafella 11 7 yearsCrypt (100): Definitely agree with Brian, you should listen to him. Working arms twice a week with the hypertrophy rep range second time is good. But just over 2000 calories? you need to get your macros sorted out and be hitting the 3000 or more calorie level.
Overstretched right bicep? ectomorph94 4 7 yearsEFJK (2316): I'd say wait it out. Maybe you just absolutely annihilated your biceps and it is just so fatigued that it's unable to flex at the moment? Not really sure, but 3 hours isn't enough time to really worry about it IMO
after i dead lift my hands and arms Blakethegreat 7 7 yearsAKK (1998): yes use equipment as a crutch. (kidding)
Question On triceps... AustralianOak 12 7 yearshurricane92 (3699): I've had the best results from doing weighted dips. Aside from that, skullcrushers and v-bar pushdowns are my next two favorites.
drop sets for arms??? DFMaster240 11 7 yearsbrian12 (9495): @DFMaster240 You clearly want bigger arms - so if you want good advice then you need to post your: 1) Full training routine 2) Nutrition and macros's (and bodyweight) Then you will get some useful advice^^ Super sets, drop sets etc - are just advanced supplementary ways of training. They should be used from time to time. But not as your permanent routine. Use them sparingly and on occasion.
Best FORM in Bodybuilding Jordan 9 7 yearsNorIda (46957): @Jordan... You're a jerk man, you should have helped that kid out, you know.. Shown him the correct form.... Nah.. who Am I kidding, you did the right thing, that shit is funny! Thanks for the epic vid... laughin' at this all day
Symmetry Gstrett 1 7 yearsGstrett (1): I've been training for a while, made some good progress size wise but I'm having a bit of trouble getting my body symmetrical. My left bicep is lagging slightly behind my right and my upper right pec is not as defined as my left. I've tried dabbling with extra reps for the underdeveloped muscles as well as adding extra sets where I only use the underdeveloped side. I've also avoided using the bar and switched in dumbells for all of my...
Uneven arms DavidP94 6 7 yearssohail92 (271): I have this same problem, my left arm is actually half an inch smaller then my right arm lol
Outer arm workouts BrittinieStark 22 7 yearseknight (58109): Awesome. I wasn't trying to be a jerk, but under 10% is pretty uncommon for a woman. I've been in the fitness industry for a loooooong time, and I'm dubious any time a woman makes a claim like that unless it's accompanied by, "why am I no longer having my cycle." -EK
Arm Explosion BaiTu 8 7 yearsBaiTu (3096): Could you give me two to three sentences on why I should read that link? Because I've read most of it, and it is interesting, but I'm not completely sure what I should take away from it.
Phat Abs/Forearms sweatorgohome1 4 7 yearsalexmuller (5452): No problem.
Fat Gripz-help with joint pain? xlGrimlx 2 7 yearsSwayz87 (9039): Id say NAH!!!! Fat gripz sounds like MEGA Bro science.... I do know a little about dat dare pain you are experiencing though!!!1 Your not gunna like the news but you gotta stop lifting any kind of lift that gives you any kind of pain....for prob about two weeks then re evaluate! I know it sucks but i battled with dat dare Pain in my Bows when I did tris for ohhhh Over 6 months...Non stop just warmed up (even tho it hurt) and then did my...
Back/Biceps/Shoulders routine Chris 4 7 yearsPopeye25 (1692): shoulders= a press/side delt/rear delt back= rows/pulldowns(lower back hit on leg day) bis=whatever eg; barbell rows x3 db rows x3 chins or pulldowns x3 db presses x3 lateral raises x3 bent over laterals r rear delt row x3 barbell curls x3 maybe hammer curls x2
Charley Montreuil curling 220 lbs. ilifthard 20 7 yearsilifthard (3241): Yeah, he does. He became a model and rolls around LA now.. Here two new videos of him:
A wicked forearm workout! brian12 10 7 yearsbrian12 (9495): Haha - I love this website! Guys, Plagiarism is IN - you unethical bastards should give it a try! As I ONCE SAID (not Muhammad Ali): "It's hard to be humble when you are as great as I am" HAHA Peace :)
Hand and Wrist help! salgslag 4 7 yearsbrian12 (9495): Buy a set of bodybuilding wrist straps Additionally you can use thin boxing straps which will give you wrist and hand support. I live in Korea, and many of the guys in gym do this. You must be sure to buy the thin boxing straps - otherwise you will lose too much mobility. Personally, I just use wrist straps when training heavy
cable kickbacks for triceps. sting feeling Jelet 7 7 yearsseansm10 (906): i think decline skullcrushers(probably more effective with bar than db) it will take like every little pound of pressure off your elbows.
The hypothesis of training biceps. ilifthard 10 7 yearssolaris (13): You gave examples of exercises that only hit the bicep in a cursory fashion... IMO, if he grew his biceps to 17" and didn't even do back exercises, it's either genetics, he's juicing, or he's doing some other physical activity that hits the arms. To the rest of the convo I'll just add that when I do dumbbell/barbell bicep exercises, my shoulders do end up burning a little. Obviously not as much as my biceps, but enough that I notice it. ...
When it is best to do hammer curls? Jaden 8 7 yearsDETERMINED1 (2239): Left handed fappage?
bicep tendon issues from laterals Popeye25 10 7 yearsJusu (618): In my opinion doing isolation exercises to front delts is pretty unnecessary if you're doing heavy presses.
**Bicep Back Exercise** dwatson 25 7 yearsIrishGymSheep (10554): See brohug. Proved wrong Swayz IRL things escalate till someone hits someone on SS it get more and mroe heated till the tension can only be released by a hug.
Forearm strength wobbly_91 12 7 yearswobbly_91 (60): Yea I'm only a beginner. Exercises I struggled with were seated row (55kg, 121 lbs) and lat pull down (62kg, 136.4 lbs). So not very high weight. I'll try hanging of the pullup bar at the end of each workout. Any other exercises? I saw one guy doing this thing where he held out a bar with rope attached with weight at the end and he rolled the weight up and down. Surely that'd kill forearms?
Dips Corkey 16 7 yearsThor (5028): More upright - more tris More forward - more chest
Tricep Training Popeye25 17 7 yearsPopeye25 (1692): do i need a compound for triceps for strength even tho im already pressing on chest n shoulders? aswell as that im usin progressive overload for the next 3 months at least so il be gaining strength even with iso movements every week. 2mz is delts/tris so its lookin like im gona be doin 4 sets each of pushdowns, db overheat ext and bench dips w/ weight.
arm workout..try it for a few weeks Dave18 3 7 yearsDave18 (36): yeh im saying try the workout for a month or so..i've improved from it
Arm Day Dragonian 21 7 yearsWaxyLizard (756): I always struggled when I do back and biceps.. Whatever I do first that day is worked out to the Max but what I do second just gets cheated. Like my arms are too full of blood to even get half of what I should get out of them. Say I do back first and then go to barbell curl after, at max I can curl 30kg bar.. With that Said, it's not even 100% proper form. I don't even want to think about what Im limited to on dumbbells.. I can do triceps no...
ARMS creaty 5 7 yearsIrishGymSheep (10554): Rub horse cum into your arms before bed, it's a great source of natural testosterone and will increase your bodies ability to grow muscle in the areas it's rubbed into. Also good for the skin and circulation.
PHAT Cambered Bar jaycub 2 7 yearsseansm10 (906): personally if im holding an ez curl bar and im standing( not sitting on preacher..ever!) i find it very uncomfortable to hold the inside grips, so i use outside. however i think i read someones post here that grip width wont actually effect bicep development, so whatever suits you i suppose
New Bicep And Tricep Routine SirShredalot 10 7 yearssalvati5 (25): I've personally noticed when I really try to crush my arms in the gym they grow slower, because when you do big movements (deads, cleans, bench, squats, weighted pulls) your arms are getting hit anyway. So then when u really push them on an arms day they're probably over training. my current routine has 1 day per week w/ 3 set of bi's and 3 set of tri's done w/ a steve reeves superset. My arms are growing faster now then they've ever before. As...
My biceps day TerryDizzle 14 7 yearsDark_Genesis (93): ^^^THIS^^^
Arms.. comments please 91irl 29 7 yearseknight (58109): Yeah, I figured that out after he clarified. -EK
Arm input dwatson Jump to first page44Jump to last page 7 yearsIrishGymSheep (10554): Not a measurement guy. Never measured anything other than my penis, and my waist for pants. But I generally have arms as big or just a little smaller than people 20-30 pounds bigger than me.
Elbow pain (inner) TR550 28 7 yearsMaarten (4299): I had it a few weeks ago (5 weeks), after doing heavy dips (I went too low). Still hurts from time to time, but only when I preform dips and it isn't really hurting that much. I took a week off, and avoided any excersise that made it hurt (it were only the dips :') ).
Dips Dave18 18 7 yearsdestn2bripped (15): 300 dips man....serious...great workout rather do calisthenics then cardio.
Dips and bench press BaiTu 11 7 yearsBaiTu (3096): My one rep max is currently 190.
Hows it loooking? Ares Jump to first page31Jump to last page 8 yearsLib (120): lololo
What is considered Big Arms? Morgan 7 8 yearssimply_sharpie (255): when i tell chicks ive got i 7 inch dick i was talking flop, shit son you must be small!
10x10 Arm routine JJ3065 Jump to first page44Jump to last page 8 yearsDark_Genesis (93): I like doing the bent over cause it seems to put more stress on the bi's with the hanging and my form is spot on where im only using my bi's not even moving a inch of any part of the arm or shoulder, if i start moving then the weight is to heavy.
Bicep vein G_Redd 9 8 yearsIrishGymSheep (10554): Both train with the same arm training and get similiar arms, and everyone Iv advised to do the type of treaining has noticed arm growth and improvements in vascularity. It's aprtly genetic but that doesn't mean you cant bring out your own veins.
problems concerning gains of my tris and bis shreddedAsh 28 8 yearssimply_sharpie (255): porn builds massive forearms too!
Workout Log - Please review :) nlvl 8 8 yearsnlvl (66): Tell me if you guys got anything :)
Busting my Bench Plateau & Bigger Arms Zwalk 13 8 yearsbrian12 (9495): What style of bench press do you use? Bodybuilding or power lifting? Anyway, some pointers that have helped me. Contract your shrugs and hold a shrugged position when you pull yourself under the bar for starting position. (so your shrugs are contracted and pushed upward). Feet must be 'pushing through the floor', abs must be contracted, upper back arched. A good portion of your power must come through your feet, then abs, then upper back....
Give me some compound exercises on... Maarten 10 8 yearsJWAC (27): keep doing ur dips definitely skull crushers are great along with close grip bench keep it simple and youll put mass on
Arms help December7 4 8 yearsEFJK (2316): Let the weaker arm determine the weight and the reps that you do for single-arm exercises. For your example above, only do those 4-5 reps at that weight with both arms since your right arm can only do that many, or drop the weight if you're looking to do high reps. This happens a lot with biceps and shoulders. One side may be stronger or one shoulder more defined because you use this shoulder throughout your daily life more.