posted Tue, 03/08/2016 - 15:51
2054
+ 1 need some advice from taller guys
ad
Being 6' 4 I am having trouble filling up certain areas. Specifically, the forearms, biceps, and inner chest. Any suggestions?
- Bookmark
- 1
- 0
Stay motivated man when you fill out those areas. The fact that your tall will be that much more impressive.Good luck and it is possible. I am 6'1 and for me just slow really concentrating on the mind muscle connection. Barbell curls moving up 10 lbs each week.
6'6" I feel ya bro...here's what I do:
Upper inner Chest: Incline Dumbbell presses, palms facing each other, dumbbells touching. Slow movements, heavy weight, tempo of 4110 - That 1 sec pause at the bottom takes the elasticity of the muscle out of the equation and relates to more size gained.
Biceps - Really didn't start filling out until I started following this protocol on arm days. Biceps and Triceps are different from other muscle groups, especially for us taller guys, so they need to be trained differently. This method applies to both: Tempo 3122 - meaning 3 second down movement, 1 sec pause at bottom, 2 second contraction, 2 second squeeze at top. The most important part of this tempo, is the pause at bottom and squeeze at top. When you do biceps, fully stretching the head out will trigger much more growth, so at the bottom of your movement, try to purposely lock your elbows out while holding the weight/bar slightly out in front of your body, this will result in a deep stretch. And on the squeeze, I mean SQUEEZE for a full 2 seconds, if you've never vomited/almost vomited from an arm day, you're not doing it right.
Last but not Least: Forearms
I do the following protocol once a week: Get a bench, olympic bar, and a 45lb plate. Place the bar at one end of the bench and the plate at the other. place your forearms down on the bench with palms up, bar in hand, slow, full contractions to 20 reps (little intense on the wrists FYI) then immediately drop the bar, spin around to the plate, and hold it with your arms at a 90 degree bend while seated, obviously not resting the weight on anything. Do this combo 5 times, the first 2 times, touch your thumbs at the top of the plate, the 2nd 2 sets, thumbs pointing up holding on the sides of the plate, last set, back to thumbs touching. Another important thing to remember is not to use any holes that may be in your plate for grip, meaning that you are simply squeezing the plate to maintain grip, not looping your fingers through any available holes in the plate.
Hope this helps broseph
BendTheBarbellinner chest not so much biceps but forearms are my hard gaining spots as well bro
I am 5'11" so u are a lot taller than me but I hope this helps it is what eventually made growth in these spots
Inner chest: ((cable flies) do sets with a weight that u can get at least 6-8 reps on of brining your hands together and only bringing it back a few inches to really pump the inner chest. Start your chest workout with these and do it with a weight u can get at least 4 sets in. Throughout the rest of your chest workout in would feel my inner chest working a lot harder)
Forearms- someone suggested fatgripz dude those r awesome. I wouldn't use them all the time but on Deadlift worked wonders for increasing grip strength but never helped me gain size in my forearm. What worked and is still working for me is the following
On days I train biceps I START WITH
reverse curls on EZ curl bar. A weight I can do 4 sets of 8-10 without working till failure. Gotta save gas in the tank for the rest of the workout. And 3 sets of each forearm of 16-20 reps of forearm wrist curls. Again not a weight u want to gas your forearms completely with but give them a solid pump so the rest of the workout they are having to work harder.
It worked for me just my 0.02
Heavy dumbbell pullovers for inner chest
Hammer curls and reverse curls to target the brachialis - if you build the brachialis it will push the bicep up and heavy cheat curls
Use "fat gripz" on your deadlifts, barbell rows and bench press for forearm and grip development
I feel your pain brother - I'm 6'1" with 6'8" arm span. When you're bodybuilding or powerlifting, being short is cheating. But no chick ever said "I really want a short guy" lol
Cable fly is great for chest. Bis are tough because they are stretched out.
Stevebhttp://www.newyorkbarbells.com/cl96210.html
I bought this same machine
Yea, that machine is great. I used it once at some gym that only catered to lifters.
That's pretty damn cool .. How do you like that
StevebIt targets the forearm better than anything else
Dude must have forearms that are monsters
StevebI bought it because I shattered my right hand and I have a metal plate and pins in it. I was not able to get my strength back for a long time and this is the only thing that helped.
I feel you brother. I have a reconstructed left wrist with pins and screws. The range of motion is screwed up and I cannot do certain straight barbell movements or squats because of the wrist pain. Can still dead lift 650 though!
Way to fight through.
Me too. Plate, 4 screws, and a pin. I only have 50% range of motion. Really sucks on certain lifts with a straight bar, and no forearm curls. :(
I am6,4 myself , all I can tell I is dedication to training and eating brother it's hard but keep at it everyday and small gains add up to big ones later on down the road
Thx, ya I been at it for years as well. Mind me asking your arm routine for research?
Single arm concentration curls. Preacher Curls. Standing supination dumbel curls. Barbel curls start heavy weight 4-5 rep max then start dropping weight to failure
Thanks, that's basically my workout. I appreciate your help.