posted Sun, 06/02/2013 - 11:40
5846
+ 3 20 inch arms
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Wanted to see if anyone had some good routines for advanced lifters. I have 19 inch arms and cant seem to get bigger. I have tried working arms once a week to almost everyday and everything in between. From super heavy to ultra strict and so on. Anyway thought someone with stubborn arms like mine might have some good advice. Thanks!
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Yukon_JackI put on a little over a half inch using rich piana(r.i.p.) feeder arm routine which is guaranteed to add anywhere from a half to 1.5 if ur really doing what ur suppose to be doing. Grab a pair of 15lbs. Dumb bells, yes 15lbs. Every night before bed (within an hour before u go to sleeep) grab the 2 15lbs. Bells and do 1 entire set of 100 curls,hammers or regular. If u fail at 70 or 80 take as little rest as possible and Finnish remaining in that 2nd set( shouldn't take more than 2 sets starting off So make,sure the whole 100 is done in 2 sets, he suggests alternating arms which I also preferred). As soon as your done curling lay on your floor, on your on your back ( no homo)elbows tucked in because proper form is what makes this 2nd arm excedsize blow up. Take your 2 15lbs. Bells and start doing skull crushers. This excersize will be done with both arms at the same time. 1 set of 100 reps. Same as curls, might take a,week or 2 to get the 1 set of 100, but watch when u flood that arm with blood. Try it out for 90 days and I bet you'll be amazed brother. Hope I could help. Fr sent.
Nick trigili came out with hydronicsH20 which is a water base syntol basically but much better then synthol... u inject 2ccs into your biceps and bam gives you another inch! Shit is amazing and lasts a long time... idk how long till it fades but I’m on week one and loving the stuff!
Define Big:
The result of hard work, dedication, and diet to increase muscle mass.
Synonym: large, huge.
Antonym: injecting marshmallow fluff to get the appearance of big.
It’s also delicious in smores!
here is my arm routine try it out and let me know
Biceps
standing barbell cheat curls (realy heavy) 4 sets 8-10
21s with ez curl bar 4 sets
seated incline dumbell curls 4 sets 8-12
hammer curls rope/dumbells 4 sets 8-12
preacher curls 4 sets 8-12
triceps
Close grip 4 sets 8-12
weighted dips 4 sets 8-12
skullchrushers 4 sets 8-12
cable pushdowns 4 sets 8-12
single arm reverse cable pulldowns 4 sets 8-12
I know its alot of volume but i like to do alot of volume but what i will do is one week a month i drop the volume on all my workouts and lower the reps to like 6-8 and go really heavy
Mr KfizzleThose negatives are the way to go man! I'll do em on curl rack or a machine that I can pull the weight up with both hands or have partner help pull it up then just so slowly let it down. It's fucking killer and gets that pump to where it's hard to itch your head when you're done! Follow up with a set of 21's... that's what I like to do anyway after the basic hammers and seated curls.
I've never had to work for arms they have always been big even when I was in high school. I think to have big arms u should look at the triceps, reason being is because 2/3 rds of your arm is tricep so why not target that more. I think do heavy close grip bench and one arm dumbbell extenions moderate weight on those with more reps to put the blood in there. For the bicep I say do standing Isolation culs like Arnold did and double bicep pose on the cable crossover for the lateral head.
Thanks I agree with all of your post. Very good advice as well. I appreciate your input.
safetyfirst21Strict curls. Back against a wall, feet no more than 18 inches from the wall. Choose a weight for 6-12 for a few sets of failure. If that doesn't help, I don't know what will.
silver389Weighted reverse grip pullups keeping bend in the elbow...for me that is the most intense burn I can achieve in my biceps...
aynazppr75Basic exercices : barbell curls, seated curls, concentration curls, dont touch machines. Keep at least 3 d between each back ands bi sessions, rest and eat good food.
I always like to do seated curls working my way down to 15s or 20s of sets of 25 -30. Starting at 50 dropping by 5 and getting 10 sets or so. At the end of this I would have a killer pump and got them up to 21+
I usually ended with this.
Preacher curls doing wide, close, and reverse.
The cables using rope to be able to get that twist and squeeze at top
Thanks I might give that routine a try.
imsom12Pm me bro I'll hook u up with with my bicept workout that will forsurly add size fast
Let me know how it works for you.
It worked wonders for me
There was an article in Flex Magazine (yeah... I know) called Ultra Volume or something like that just the other month. Maybe last month with the picture of Fansworth on the cover. Basically you take a weight that you can do 10 reps with good form. You only do 3 reps. But you have a 4 second negative on each rep. Rest 15 seconds. Go to the next set. 3 reps... rest 15 seconds, etc.... you do 15 sets to start with. Each workout you add three sets until you get to a total of 30 sets in 5-6 weeks. (depending on your frequency). 30 sets sounds like a lot, but it isn't really when you are only doing 3 reps. That is a total of 90 reps. About the same if you did 12 sets with the reps in 8-10 range, plus the shorter rest periods makes it go by quicker.
I used to see the old timers in the gym use this years ago and they certainly had 20 inch arms and their juice intake was minimal.
Thanks Joshua, I might give that a try. Never done anything like it so who knows. I do remember reading an article by Dorian Yates where he said that most of the muscle damage for biceps in particular comes from the negative portion of each rep.
I would deff say dorian is good also. He is im my opinion the greatest bodybuilder of all time and hell he's still in freakin great shape.
BigBmajLets see those 19 in arms!
If we are not talking about a fatceps, you might just have to increase the dosage of the drugs you are on, or introduce new drugs to your cycle. Juice is the limiting factor if everything else is on point.
lol so your advice is to up your dosage rather than lets say upping your cals ??
carguy78Why are you giving advice on upping his juice????? Do you know what dosage he is on??? Do you even know if he is eating enough food??? Bad advice bro
I said he might have to because drugs are the limiting factor if everything else is on point. And with everything i meant food as well as rest, training, etc.
Yeah I appreciate the input. The gear I am on got me to 19 inch arms so lets say that is not the limiting factor in this case. I was hoping for some workout routines from someone else who had stubborn arms at some point. My rest and protein and so on I think are also not the problem. Thanks again.
AnonWhat's ur routine? How many exercises and sets n reps.
currently doing biceps three times a week and triceps three times a week. Switched from doing arms just once a week. I do about six different exercises for biceps and triceps and about four sets per. I do about 6 to 15 reps for each set.
Ha yeah fuck I want 20 inch arms goddamit! It has to be possible.
19? who the fuck are you and why you complaning :(
carguy78Look at his name????