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unt0uchable
New member
21z cuzzzzzzzz
Do you do weighted chins?
Do you do weighted chins?
Last edited:
Rugby88
I have Ep1c Calendar kunce
What are you doing now?
Most ppl will say guns dont need direct work to grow and squats and deadlift give you biceps - yea that is partly true if your arms respond to that sort of training...but most ppl need to do direct arm work - honestly I would be training triceps 2-3 times a week and training biceps 1-2 times a week with 1-3 exercises for triceps and 2-4 exercises for biceps.
My triceps work looks something like so:
Heavy close grip 5 x 5-10
skullcrushers 4-5 x 5-10
db overhead 4-5 x 5-10
pressdowns 5 x 25
Biceps:
heavy straight bar 3-4 x 5-10
hammer curl 3-4 x 5-10
alt db curl or ez bar curl 3-4 x 5-10
then something lighter for 1-2 x 25-50
Alot of the time I will do 100 pressdowns at the end of every workout - thats 3-4 sessions a week.
Most ppl will say guns dont need direct work to grow and squats and deadlift give you biceps - yea that is partly true if your arms respond to that sort of training...but most ppl need to do direct arm work - honestly I would be training triceps 2-3 times a week and training biceps 1-2 times a week with 1-3 exercises for triceps and 2-4 exercises for biceps.
My triceps work looks something like so:
Heavy close grip 5 x 5-10
skullcrushers 4-5 x 5-10
db overhead 4-5 x 5-10
pressdowns 5 x 25
Biceps:
heavy straight bar 3-4 x 5-10
hammer curl 3-4 x 5-10
alt db curl or ez bar curl 3-4 x 5-10
then something lighter for 1-2 x 25-50
Alot of the time I will do 100 pressdowns at the end of every workout - thats 3-4 sessions a week.
Christian
Active Member, June10MOTM
Rugby88
I have Ep1c Calendar kunce
thats a video of me 24/7
Rugby88
I have Ep1c Calendar kunce
Christian
Active Member, June10MOTM
And the Ugly
New member
Volume, frequency and direct work are what makes big arms.
2 - 3 times a week, all angles, low / moderate / high rep work.
There's never been a BB win a show that relied on deads and chins - so train like a winner.
2 - 3 times a week, all angles, low / moderate / high rep work.
There's never been a BB win a show that relied on deads and chins - so train like a winner.
Christian
Active Member, June10MOTM
Yes it makes blood tests easy...
Totally agree with this. The one and only time I've done a cut, really to only see how lean I could get, people wanted to know what I'd been doing to get my arms bigger. They would have definitely been smaller if I had measured them.
Only arm work in that time was chins and the odd set of curls maybe once every 2 or 3 weeks.
As And the Ugly said, frequency is key IMO, with biceps being such a small muscle i honestly dont believe that you need to dedicate 3-5 exercises on them alone to get them to grow. How many lifters actually throw in some bicep work at the end of EVERY session? I never used to but i have since doing the PTC beginner program and within a few months the biceps have come along nicely. I only alternate between BB curls and dumbell hammer from session to session just to mix things up but only ever the one exercise and i still get fairly tender biceps the next day, IMO no need t waste half an hour of precious compound lifting time to do a crapload of bicep work, remember you only have to stimulate the muscle nothing more, doing BB curls, DB curls, hammer curls and Alt curls etc. in one session is like doing squats, leg press, leg curls etc. all in one session when we all know that the squats done properly is more than enough for the average lifter.
Sherro
New member
The secret that Joel is leaving out is that he does all his gun work shirtless and lathered in baby oil. It's all about looking good after all.
I got most of my arm mass from bench/dips/cg bench
The rest came from some variation of rows/chins
The above would probably be frequent in your training program, provided that you are going heavy enough then you should see progress.
Vary it as well, do band dips, weighted dips. All different grips of chins/pull ups.
Barbell row, one arm row etc.
The rest came from some variation of rows/chins
The above would probably be frequent in your training program, provided that you are going heavy enough then you should see progress.
Vary it as well, do band dips, weighted dips. All different grips of chins/pull ups.
Barbell row, one arm row etc.
