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Posted on 11/15/19 at 4:27 pm
Posted on 11/15/19 at 4:27 pm
(no message)
This post was edited on 11/17/22 at 6:37 pm
9
Posted on 11/15/19 at 4:32 pm to FlexDawg
Do you compete in bodybuilding or plan on competing?
Posted on 11/15/19 at 5:48 pm to FlexDawg
What do you do for arms?
This is a less than scientific approach, but things like pump and time under tension do nothing for me. I need heavy compound stuff like sandbag carries, farmers walks, close grip bench, floor press, etc to progress.
This is a less than scientific approach, but things like pump and time under tension do nothing for me. I need heavy compound stuff like sandbag carries, farmers walks, close grip bench, floor press, etc to progress.
Posted on 11/16/19 at 7:36 am to FlexDawg
Buy gymnastics rings, do pelican curls.
Whew, that was easy.
ETA: Also supinated skin the cats. Just know your limits and you won’t tear the tendon
Whew, that was easy.
ETA: Also supinated skin the cats. Just know your limits and you won’t tear the tendon
This post was edited on 11/16/19 at 8:10 am
Posted on 11/17/19 at 6:19 pm to FlexDawg
Jeff Nippard and Jeremy Either are both garbage
Posted on 11/17/19 at 6:30 pm to FlexDawg
How tall are you? What is your wrist size?
Most of the size will be from the triceps. I’m 5’11 and my arms are around 17.5 when I train normally. I have a very long bicep belly and I don’t have a bunch of peak and are also fairly small relative to my triceps. My size came from heavy compound and finishing with 3-4 sets of 10-12 in increasing weight.
I have trouble with biceps because I can’t seem to activate them properly.
Most of the size will be from the triceps. I’m 5’11 and my arms are around 17.5 when I train normally. I have a very long bicep belly and I don’t have a bunch of peak and are also fairly small relative to my triceps. My size came from heavy compound and finishing with 3-4 sets of 10-12 in increasing weight.
I have trouble with biceps because I can’t seem to activate them properly.
This post was edited on 11/17/19 at 6:31 pm
Posted on 11/17/19 at 8:23 pm to FlexDawg
So there are a couple different things to do.
But overall you are going to have to find the exercises that work for your specific body and get strong as frick on them.
But some other things you can do
1) change the compound movements to focus on arms for 8-12 weeks. I.e. sub bench for close grip bench, press for high incline close grip, second chest exercise as reverse grip bench on the Smith, second shoulder movement as weighted dips.
For back do weighted chins or neutral grip chins, underhanded rows etc
2) start doing heavy weighted chins and rope climbs
3) start doing frequency method chins
4) BFR training. Blood flow restriction training is going to be the easiest and fastest way to bring up the arms.
5) frequency, frequency, frequency
But overall you are going to have to find the exercises that work for your specific body and get strong as frick on them.
But some other things you can do
1) change the compound movements to focus on arms for 8-12 weeks. I.e. sub bench for close grip bench, press for high incline close grip, second chest exercise as reverse grip bench on the Smith, second shoulder movement as weighted dips.
For back do weighted chins or neutral grip chins, underhanded rows etc
2) start doing heavy weighted chins and rope climbs
3) start doing frequency method chins
4) BFR training. Blood flow restriction training is going to be the easiest and fastest way to bring up the arms.
5) frequency, frequency, frequency
Posted on 11/18/19 at 11:25 am to FlexDawg
Do you do the hypertrophy style training for arms?
Light weight, explosive Concentric(sometimes called accentric or positive) contraction and squeeze at the top and then slow eccentric (called negative) contraction on the way down (4 seconds or so).
It will seem too easy at first, but when you get to the 10th rep, it hurts. embrace the burn.
Light weight, explosive Concentric(sometimes called accentric or positive) contraction and squeeze at the top and then slow eccentric (called negative) contraction on the way down (4 seconds or so).
It will seem too easy at first, but when you get to the 10th rep, it hurts. embrace the burn.
Posted on 11/20/19 at 9:35 am to FlexDawg
quote:
I have less than ideal calves(high)and upper arms.
Here is one method, might be a little dangerous.
Posted on 11/20/19 at 12:53 pm to FlexDawg
You are correct. Some people just have long tendons and short muscle bodies. There's nothing you can do to change that.
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