posted Mon, 06/20/2016 - 12:26
1978
Bigger biceps
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I've always struggled with arms, i have really bad arm genetics. I've manage to get them to 17s cold but i really want to hit 18s with veins. I've tried so nearly everything from doubling up on arms to arm feeder work outs every night they just don't want to grow stubborn. So would be grateful for any tips to get these twigs bigger
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Hard to gauge without more info like what your current split is like and the exercises you choose.
I've seen growth doing a heavier day and lighter day each week. about 10 sets total per day. 5-6reps on heavy day and 20-10 reps on the other. Also, My arms were stuck at 17 for years, it was only this year I got them to 18.5. Mostly mental, I never really concentrated on the contraction too much and likely used them on back day too much. But this past year I have focused more on reaching that pain barrier and squeezing the $ghit out of them. I'm using much lighter weight as well. In the past I have used 60's for incline dumbell curls. Now I get a huge pump and pain from 40-45lbs.
Yeah that's pretty much what i'm doing now i keep my form alot more strict and focus on getting the mind to muscle connection my biceps have improved but its just the conditioning need that size. Thanks for the advice !
following. I have the same prob and sporadic tendonitis doesnt help
Sometimes less is more. Especially with arms. They already get a lot of stimulation with compound movements on chest and back day. Hitting arms less, and allowing adequate recovery helped me grow my arms. Arms are a small muscle group and can easily be over trained. It varies from person to person but arms can't take As much volume as the larger muscle groups. Of course this is all assuming nutrition is 100%. Without proper nutrition they won't grow no matter what you do.
Post up your training split and some example workouts.
I've tried not training them at all tried training the quickly with heavy ass weight once a week. I did a big bulk got up to 15 and a half stone and i'm only 5.8 so pretty big but the arms just don't grow. I guess i'm going against really bad arm gentics which sucks. i was thinking about using my biceps as a injection site as that usually makes the muscle swollen but that's not really muscle that's there to stay
Ace VenturaWork harder and eat more. ...but for reals. You didn't give enough detail. What are your workouts like. How long have you been at it, and so on and so forth.
I work stupidly hard i eat like a horse my diet plan
meal 1 100 g of oats a banana and 50 g of whey protein
meal 2 200 g cooked chicken breast and 150 g of brown rice
meal 3 200 g cooked chicken breast 100g oats
meal 4 200 g cooked chicken breast 100g oats
meal 5 8 egg whites one yolk 25g whey protein tea spoon of almond butter and 100 g of oats
(protein shake + cretein + bcas after the gym 50 g whey protein)
meal 6 2 fillets of salmon with veg and a avocado
50g casien shake before bed
My work outs are never the same i always mix it from low reps heavy weight to high reps light weight
Didn't you post up your Bicep routine once?
Ace VenturaYeah, I deleted all my shit a while back.