posted Sun, 04/17/2016 - 10:45
1574
Bringing up lagging arms
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Hello everyone I've been training for around 6 years now (naturally) and my arms don't seem to respond as well to training as my other body parts. flexed bicep measurement: 16inches chest: 44inches. Ive tried many methods throughout the years such as: mind to muscle connection, supersets, pumps, heavy compound moments like dips, close grip bench, and close grip chins, and I've recently started trying "feeder" type workouts where i just try to get a huge pump in the muscle the day after normal training and thats seems to be working. I do also have pretty high insertions in my arm,But I just wanted to know if anyone could link a good thread or if someone could share advice that worked for them.
Thanks for any input.
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Give this a shot
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ge...
Stretch them between sets, I mean really stretch them as well as drop sets to really activate them.
Kinda like what Dr. Z says I almost do a few Tricep sets after every workout regardless of what I train. The Triceps do make up 2/3 of the arm so it's makes sense to make them grow. I do get comments on my arms but because of my arm development I do believe my chest is lagging. Genetics also play into it.
Hi brother,
What I'm about to tell you worked wonders for me.
Aside from perfecting cycles/diet/sleep etc, I started to do feeder workouts daily.
I'd train arms 3x per week, one heavy arm day, and twice alongside other muscle groups.
Focussing on the squeeze, range of motion, and time under tension with a more moderate weight seemed to work great, as well as doing some sets with heavy weight and lower reps where I wouldn't try to pay as much attention to the previously mentioned.
Some exercises I'd recommend which helped me include:
Biceps
- Killer 21's
- Straight bar curls
- Hammer curls
- Cable rope curls
Triceps
- Dips (Machine or free)
- Extensions with rope, underhand/overhand straight bar.
- Close grip bench (moderate weight)
Forearms / Brachialis
- Reverse curls with cable, thumb over grip
- Reverse curls with ez grip bar, thumb over
- Heavy weight hammer curls
- Kneeling dumbbell forearm isolation raises on bench
If this helped, I can give you some more info, please drop me a PM I'd be happy to help.
thanks
You have pretty high insertions?
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ar...
Worked great for me