posted Sat, 12/02/2017 - 17:05
2350
+ 9 Front double bicep
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Trying to get my arms over 18inches, just can’t break through the plateau , any advice from anyone on how to break past 18inch arms ...
been training for a good few years now .
Dirty bulk maybe ?
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Good work man, it doesn't fit everyone but aside from a good diet and lots of sleep, I hit bi's and tri's everyday, at the very least 3 sets of 10 heavy on days I don't work arms. Another thing is focus more on your triceps than your biceps, your triceps are a bigger muscle and fill out the arm nicely. +1
My arm workout might help. They are looking good now.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ge...
Nice Info!!
Brutal 1month arm workout looks fun.
Eat ... eat ..... eat some more. Honestly I don’t do a lot of bicep isolation exercises, for me I found going super heavy low rep say 3-4 with 4 sets that’s it. It took me a while to get mine over 22 then they growed pretty fast
Looking great brotha!! +1
Try not to focus to much on numbers, easier said than done, yeah I know lol.
Focus on how they look which is great! Some great workout advice below so I won't throw in my opinion. +2
your chest is even better
Yup the guys below have given some good advice. The majority of my tricep work is where my elbows are high. Over head extension, skull crushers etc... working the long head gives you much more mass. Also, with biceps I always do 2 hammer curl movements.
Your arms look great imo. Nice work+
Cheers man, the guys give good advice and motivation , my training partner can just about motivate himself to get out of his bed In the morning .
RustyhookerBig azz arms bro! Whats your arm workout like?
I change it every week and throw in some push downs and curls after chest and back
For my arm day I hit biceps with preacher curls and hammer curls
Then triceps is usually overhead single arm and kickbacks,
I’m going to throw in some dips and pull ups !!
RustyhookerTriceps can handle a LOT more volume. Figure that every time your arms extend that the tris are in action. Right? Bench, delt presses...etc etc.
Volume got me past 18. Try 6 weeks tester.
6 sets vbar pushdowns with 2 drops each set.
6 sets rope extentions
6 sets donkeys
6 sets close grip press on bench or ez bar
Volume might hinder going super heavy BUT the volume is needed to stretch the fascia via pump/bloodflow.
Personally, what you wrote is what im doing on chest or back days. Going for a pump the arms finisher. I hit what i wrote for both tris and bis along with delts on a separate arm day.
Ex... day 1 chest tris with tris as you posted
Day 2 legs
Day 3 back with bis as you posted
Day 4 arms as i posted. Volume! I start with delts so im prewarming tris and when my arms are fried, i dont have delts to finish. Delts to tris to bis. If your tris are fried but you still have movements left...mix biceps in there so you can concentrate on each part fully. You can switch day 2 and 3 if you have better arm energy after a full day off upper body movements.
Read forums by Makwa. He fully explains volume and growth.
Changing too often turns you into crossfit dude. 6 weekers then switch to another style. Consistancy!
Compounds are included in total volume. Bench counts as a triceps exercise, rows as a biceps exercise, etc. Putting this much isolation work in only takes away from what the focus should be, which is increasing mechanical tension and workload on the muscles in multi-joint compound movements via some progression model. I’m a firm believer in volume too, but I believe focusing so much on isolation and fluff exercises is putting the eggs in the wrong basket. I’ve tried the kitchen sink philosophy and it never worked for me. Focusing—and I mean focusing to the point where isos are an afterthought—on the basic of the basics that has put so much mass on guys like Reg Park, Bill Pearl, and Larry Scott with so little gear has worked so much better for me for hypertrophy. If it worked for them on, what, 10 mgs of dbol a day, why wouldn’t it work for us who run so much more than that?
Not debating, just conversing. It’s a fun topic.
RustyhookerMany ways to skin cats. For me it was the only way to hit and pass 18. Genetic weak spots. Buddies run compound movements and keep growing. Makes me jealous. Lol
Its good to see added ideals in here. I thought more folks would post
X2. I beleive in volume.
Lookin good bro. +1
Cheers man !!
damn what a big vein... !
I hit my biceps just with 3-4 sets barbell curls 'cause they grow from my back workouts.
This guy gets it. Most of your biceps mass will come from heavy barbell compounds, and the same goes for triceps. A lot of guys stall because they’re “majoring in the minors,” so to speak, prioritizing isolation movements and assistance exercises over the bread and butter mass builders like bench presses, rows, etc.
We’ve all been there. How many of us have done curl after curl after curl and gotten exactly dick out of it? Curls are there for a little extra push, a little extra metabolic fatigue after doing compounds.
In fact, look at this study:
Appl Physiol Nutr Metab. 2013 Mar;38(3):341-4. doi: 10.1139/apnm-2012-0176. Epub 2013 Mar 18.
This controlled study showed that adding isolation exercises to a regiment based around heavy compounds does nothing, nada, zip for inducing extra hypertrophy for the targeted muscles.
I’m still gonna do isolation exercises lol, this study just shows that isolation exercises don’t do quite as much as many think they do. That’s why they’re called assistance exercises.
My arms are bigger than 18” (18 and an eigth cold) and yours look bigger than mine in that pose, dammit. Better biceps insertions than me.
Best primary biceps exercises -
weighted chin-ups or neutral grip pull-ups
Barbell bent over or Pendlay (my preference) rows; pronated or supinated, whichever you prefer
Dumbbell rows
Best assistance biceps exercises -
Strict barbell curl
Dumbbell curl
Hammer curl
And the best for last, incline curls to really stretch the biceps through its full range of motion with shoulder flexion
Best primary triceps exercises -
Bench press
Standing overhead barbell press
Weighted dips
Best assistance triceps exercises -
Standing overhead barbell (NOT dumbbell) extensions
Lying dumbbell triceps extensions with shoulder extension
Yep. That’s it. All the other fluff work, kickbacks, rope push downs, etc aren’t necessary. The long head is what needs to be isolated, which extensions like I named do, not the lateral and medial heads. Those get hit hard with virtually any upper body pushing exercise you can name. That’s why it’s always the long head that’s lagging.
Just my opinion
I had the same thought. Mine are 181/2 cold. His look bigger. Conditioning is everything...
Cheers for that, I haven’t triceps dipped in months !!! Forgotten exercise for me , I’ll give them a bash see how my arms respond . Nice one dude
I'm a big fan of fascia stretching for problem areas or getting over plateaus. Also taking a little extra time off if something seems not to be growing and you're eating enough, could just be burnout.
Extra rest days and lots of stretching is how I got my extra inch and finally hit dubs.
I see you’ve been listening to Dante Trudel. His fascial stretching protocol has worked well for many people.
Haha, good ole "Dogg Crap". He got the extreme stretching from John Parillo. I'm a big believer btw. I've been stretching religiously between sets since the mid 80s. Made a big difference in my pecs in particular. Arnold used to do dumbbell stretches in flat bench flye position back in the 60s even.
Nice one, I’ll give that a try , arms and calves are lacking the most and I seem to train them more than any other muscle group .