In the Army Im not
Stats
Age: 39
Height: 6'3
Weight: 244
BF: 8-10% year round
My fellow gym lovers how are you all doing today, it is I, the Musicman once again coming at you with nothing but real talk. So first and foremost I hope that you all are accomplishing your goals with hard work in the gym(lifting, cardio, resting), and dedication to the consumption of calories, whether youre bulking or cutting, and of course staying hydrated with that most purest of H20.
My question is this and it bothers me. I know that I have a lean physique and yes Im competing in the EBC but I want to know how I should be attacking my arms (biceps especially). I try to hit em hard I honestly do but I don't get that growth and man Ive been in the gym for over 20 years and my arms have never been bigger than 14 1/2 which is depressing, I mean I can do good amounts of weight however I like to focus on the full range of motion as I do know my limitations. Should I be hitting my arms 3 days a week, eating like a black bear? Ive tried lower reps heavy weight as well as hig h reps lower weight. I mean don't get me wrong when I make a muscle yes I do have a very tiny bump in the biceps but man weighing 244 I should have bigger arms GoodnessGracious can I get a little bigger please and keep it.
Any suggestions would be appreciated, I also appreciate the constructive criticism. Maybe Im not hitting my arms enough during the week, maybe I need to hit them like every other day like my weak calves as well which have been responding quite nicely. Anywho, I just wanted to get this off of my mind as I want to be in the ARMY.
Stay fit guys keep up the great work!!!
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Hammer curls alt curls concentration curls ez bar curls barbell curls blast the sh!t out of them. I like low reps 5-7 for 8 weeks then 1-2 weeks 15-20 reps per set then 6-8 weeks 9-12 reps per set then 1 week high reps again back to heavy and repeat. Number of sets vary on body part and reps usually around 16-20+ sets per body part also depends what gear is being used at what dose. I train biceps and triceps different days of the week. I only use machines for biceps once I'm done with my workout if I really want to push my pumps a lil further other than that its all free weights. With curls some times I'm sitting, sitting incline, standing, or using preacher bench just don't rock swing or dip to do your curls good form forces the biceps to do the work. Enough of my rambling hopefully i can help or at least make you think
Thats gotta be a typo? 244lbs pretty lean with 14 inch arms. Not possible. My advice to you is whatever you've been doing, STOP lol. Its not working. To many people get sucked into the whole arms are a small muscle group they only need a few sets. I used to think the same way and mine didnt grow. Well that might work for some but not everyone we are all different. Gymjunkie helped me out alot. Told me to absolutely fucking blast thing into oblivion and guess what it worked. 20ish sets for biceps and another 20 for triceps. Or you could try to do them twice a week. But whatever you've been doing you need to stop. I cant believe you let this go on for 20 years lol i was so mad after like 2 years of growth at a snails pace.
All in all theres no one right way to do things. Some people can just focus on heavy compounds and it will make their arms grow, some people can do 4 sets a week of arms and they grow, some need high volume, high reps some need low reps some need once a week, twice a week or 3 times a week.
lets start here, whats your current split and arm workout? Will design you a new one right now that will shock the hell out of them.
Not a typo my friend, just skinny arms...First I start out with these seatedcurls with the these handles and I do like 4 sets of 12-15, with this machine you can throw 45's on there and just keep adding, I normally throw a 45, then a 25 then another 25 and maybe a 10 that's all it can take. After that, I will do dumbells, starting out at 35 pounds working my way up to 50's for sets of 10, then the ez curl barl for sets of 7 with 100-110 lbs, sometimes to finish it off, I will do some 21's. Is that not a good approach? You'll see me after the EBC, Im trying hard, and your advice and comments are very much appreciated. "Thank you"
Honestly a 240lb guy should be able to curl more than 110lbs for sets of 7 and 50lb dumbells for 10's.
Suggest you focus on building your strength in that area.
Do you use drop sets? Super sets? Negatives?
Your doing the exact opposite of what I would do. I wouldn't start out with sets of 12-15 and end with sets of 7 I would start out heavy as hell and progressively go higher with the reps. Lift heavy when your fresh to really overload your muscles. I'll be home in an hour or so and I'll set something up for you.
FR sent.
I appreciate that again irongame427