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Lagging arms need help11045

Matteboken private msg quote post Address this user
Helly guys, sry for bad english!

I have a problem, iam pretty satisfied with my body exept my arms, they are lacking mass. How shoud i build them up?

I have train standard bi/back , tri/pecs and shoulders/abs and legs. rep range like 8-12 3 set and 4 movements
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4real private msg quote post Address this user
Inject some synthol brah get ya jacked asap bruh srs.



























































all seriousness try CGBP its best exercise for tris its logical since you move most weight with it.
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SwoleAnimal private msg quote post Address this user
My favorite exercises for

tris: skull crushers, pull downs

bis: preacher curl, standing barbell curl


I just do them untill I'm about to explode
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Mikemadeofpeace private msg quote post Address this user
Indeed! Choose your favourite exercises for bis and tris then eatttttttt enough to grow but not get fat
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kredson private msg quote post Address this user
Quote:
Originally Posted by SwoleAnimal


bis: preacher curl


I HATE preacher curls. I don't see how anyone likes these. Again, completely subjective - but I'd rather do Alternating DB Curls, Incline DB Curls or even High Pull Cable Curls

Tris - Incline DB Press (not a bench press)
Incline DB Rolls
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NorIda private msg quote post Address this user
Quote:
Originally Posted by 4real
all seriousness try CGBP its best exercise for tris its logical since you move most weight with it.


Logically speaking, it sounds fantastic. But that doesn't mean that you're actually going to see the best tricep growth from it. The chest and delts are still incorporated in the lift, as well as it doesn't hit the entire ROM, nor all the heads of the tricep.



Edit:

and strength gains don't necessarily mean hypertrophy is taking place
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kredson private msg quote post Address this user
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by 4real


Edit:

and strength gains don't necessarily mean hypertrophy is taking place


YEP.

http://www.3dmusclejourney.com/3dmj-articles/low-reps-for-hypertrophy

Love this article referencing Neurological Strength gains versus hypertrophy.
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4real private msg quote post Address this user
@NorIda Oops my bad but in all honestly I LOVE tricep cabel rope push downs !
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Dukenhiemer private msg quote post Address this user
Reps for the article, fantastic read! Now I know why I'm so big! almostsrs
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Dukenhiemer private msg quote post Address this user
But to answer OP's question, just like any other muscle group strength and hypertrophy training is the best way to go.
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Matteboken private msg quote post Address this user
Guys, u missunderstand me, i need whole body exersice, not only arms, tell me what to do when and how, and ill do it, and i will build a big body!
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THE GODFATHER wannabemuscular private msg quote post Address this user
@Matteboken The guys didn't misunderstand you. You mis-titled your thread.

And then asked this:

Quote:
Originally Posted by Matteboken
Helly guys, sry for bad english!

I have a problem, iam pretty satisfied with my body exept my arms, they are lacking mass. How shoud i build them up?

I have train standard bi/back , tri/pecs and shoulders/abs and legs. rep range like 8-12 3 set and 4 movements
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Matteboken private msg quote post Address this user
haah well true...

but what i need is a full body routine, cause i dont know if u shoud do a armday, or split it up,. or both? thats what i wanted to ask
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4real private msg quote post Address this user
why not do full body 3x a week and dedicate a day to arms
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Scotian private msg quote post Address this user
Bench and row heavy.. Works for me
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Jayatfc11 private msg quote post Address this user
@FiremanSi put up a great post about this a few days ago. Should take a look its very worthwhile!
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Hiiibbbb private msg quote post Address this user
Try doing bis before back and tris before chest
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lilbabypeak private msg quote post Address this user
My peak is see thru....oh never mind it doesn't even exist!
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AverageJoe private msg quote post Address this user
heavy chins bro
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cazthetrainer private msg quote post Address this user
I made a program for arm mass not too long ago. Growth was awesome. I hit arms 3x/week hypertrophy specific with various movements. Everything else was worked 1x/week.

Kind of had the CT Fletcher mentality haha

Make sure nutrition and rest are taken seriously
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Neverbackdown19 private msg quote post Address this user
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 breaks when you need to but very short...

-next we did dumbel skull crushers on the floor... So this is a 200 rep movement... take 5 sets of dumbels, in our case we used 20, 25, 30, 35 and 40lbs... do each set 20 reps, go right to the heavier weights for 20 and keep going.. once you do the heaviest or 5th set, do it again and go back down for a total of 200 reps... fucking BRUTAL...

-next we did random selection on cable curls... How you do that is, you do 10 reps of curls, and your partner moves the pin randomly, you never know if its going to be heavier or lighter... You do 10 sets of 10, no breaks.... The only break is when he's changing the pin, so 3 to 5 seconds max....

-Then do the same thing but with tricep extensions.... Thats all thats on the video, like I said super brutal...

-After, which was not recorded, we did dumbel preacher curls
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