posted Mon, 03/06/2017 - 02:23
1904
Arm measurements.
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My biceps have always been my most stubborn bodypart I've worked hard to even build them up to a measly 18.1/4 inches,my triceps grow like weeds,biceps for me are very difficult to get that growth,high volume does nothing for me so I train on the lower volume higher intensity seems to suit me better,would like to hear your views on arms,your measurements,arm training and your genetic response to bicep growth that you have experienced thanks fellas be well.
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Got some tips from my gym owner natural pro bodybuilder Gavin Gibson he said run the rack on dumbbell curls and when u come up twist that little finger as high as it will go and squeeze the hell out of them slow on negative and don't overtrain the biceps they won't respond hit em hard and let them grow.
Just measured my arms again after a month 18 and a half so they are growing been concentrating on squeezing the crap out of them.
You should be proud of a 18 1/4" arm,,not too shabby at all.
If I could get them to 20 I would be happy.
AnonBicept and Tricept have always been my favorite muscle group, im at 22" and growing, I hit bicepts hard 3 days a week and then tricepts hard 3 days a week, "alternating days". Tricept on chest and leg day, then bicept on back and cardio days. I guess I never let my arms fully recover which could be a down fall but I seem to rebound and have major pumps after my rest day. Bicepts I do a lot of isolated curls both cable and dumbell and do curls changing my grip 4 times for a total of 16 sets always starting with lower weight and ending with failure weight. Same for tricepts, multiple different grips and ending in failure.
22 God damm I'm impressed you must have great genetics
AnonNot really, my mothers side has some big boys but not my dads. A lot of it for me has to do with incorporating something with bi and tri every day of the week im in the gym and then when im just lounging around the house Ill just constantly flex and twitch my bi/tri and chest until they pump. I look half retarded but when im doing dishes ill lift a plate like im curling 150lbs keeping my muscles flexed and then lay the plate down like im pushing down a straightbar on the cable. It sounds stupid but these are the little things that seem to work for me. Basically in the gym I kill it until i feel like puking and at home I still keep the muscles moving.
Bloody hell I thought I was obsessed fair play to u bud you must have put some serious work in.
For workout: calculate fast twitch vs slow for both muscle groups, then program heavy/high intensity vs lower intensity hypertrophy focus
Periodise accordingly but for the lagging bodypart add split days and/or additional days per week
For finishers: use BFR plus intraset stretching, 4 bfr sets, 50% weight, 30 reps (drop if need be) with the stretching between each set and after final, leave wraps on for 1-2 mins after fin and then remove and do another stretch
30 secs for each stretch, then straight back into the bfr routine
same as everything tho, you will adapt. Also, make sure you're actually engaging: if you cannot feel it, your not engaging, drop weight, use iso holds to really feel the muscle. Use full ROM or, learn how to super set/monster set in different positions with same exercise to achieve full rom
Stretching and addind incline dbell curls helped me blast thru my stubborn biceps plateau.