Doing a big blast, eating in a surplus and I want to..

[lilchikin]

Grow my fkin arms

my arms are lagging. Despite all my efforts to grow them they are not nearly where I want them compared to my strong points of back, legs and delts.

I just started a bulk, 360p/750c/70f and will increase food accordingly.

I’m 6’3 264 - I don’t care too much about the scale weight, I want the mirror to look back and say “wtf your arms are fkin huge”

Just started running:

1.8g test
900 deca
600 mast
8iu gh 3 on 1 off
10iu humalog pre
15iu humalog post

My lifting plan is:

Arms
Legs
Back
Chest/ delts
Chest/back
2 rest days put in during the rotations whenever I feel the need, one is always between the two chest days.

On every lifting day I do 3 sets of 20-30 for biceps and triceps to start the workout in addition to my dedicated arm day.

For my fellow long arm brethren’s what has worked to grow some cannons?

 

[readalot]

1.8g test
900 deca
600 mast

Per week?

Waist circumference?

 

[lilchikin]

Per week?

Waist circumference?

Yes per week and 36

 

[readalot]

Yes per week and 36

Big dude. Solid waist at 264 lb.

 

[jdubzzz44]

Yes per week and 36

How long have you been doing your current routine and how much do your arms currently measure flexed? I’m similar height and weight so I know the struggle

 

[brutalbuilt]

wait so you do arms everyday you lift? no wonder they not growing lol

 

[initialize]

What's your arm size and body fat %?

 

[lilchikin]

wait so you do arms everyday you lift? no wonder they not growing lol

Im doing very light arm work - just getting a pump. This was the only variable I haven’t tried yet in arm training

How long have you been doing your current routine and how much do your arms currently measure flexed? I’m similar height and weight so I know the struggle

I’ve been doing this routine for 6-7 weeks, most of it was in a deficit and my arms do look better.

I don’t take measurements, just weight and mirror lol

 

[lilchikin]

Big dude. Solid waist at 264 lb.

Just need the arms to match lol

 

[jdubzzz44]

Im doing very light arm work - just getting a pump. This was the only variable I haven’t tried yet in arm training

I’ve been doing this routine for 6-7 weeks, most of it was in a deficit and my arms do look better.

I don’t take measurements, just weight and mirror lol

I like close grip bench and dips for tris. Heavy underhand rows chins and pull downs on back day. Most guys go to heavy and too fast. Maybe take a step back lower the weight and slow it down and focus on the muscle, should get a nice burn. Heavier on the compound stuff and lighter on the isolation movements hitting from different angles. I currently do a back/bis day, chest day, off day, arm day, leg/shoulders day, off day then repeat

 

[brutalbuilt]

Im doing very light arm work - just getting a pump. This was the only variable I haven’t tried yet in arm training

I’ve been doing this routine for 6-7 weeks, most of it was in a deficit and my arms do look better.

I don’t take measurements, just weight and mirror lol

you might as well just try what rich piana did with his feeders ever night before bed for like 3 months

 

[AlwaysHungry]

Have you tried progressive overload low volume high intensity?
Close grip bench press is the best tricep builder
Also ez bar skullcrashers

 

[Deadp007]

I'm currently doing a lot of slow eccentric with pause at loaded stretch.
Hitting mechanical failure and doing a few partials from stretched position.

you might as well just try what rich piana did with his feeders ever night before bed for like 3 months

Great idea @brutalbuilt ... i had forgotten about this.
I'm gonna give this a go, because ... why not?!?

 

[lilchikin]

I'm currently doing a lot of slow eccentric with pause at loaded stretch.
Hitting mechanical failure and doing a few partials from stretched position.


Great idea @brutalbuilt ... i had forgotten about this.
I'm gonna give this a go, because ... why not?!?

Rn I’m doing the rich piana thing, getting blood into them everyday. On my dedicated arm days im doing sustained stretches and squeezes at the top/ bottom of reps.

 

[lilchikin]

Have you tried progressive overload low volume high intensity?
Close grip bench press is the best tricep builder
Also ez bar skullcrashers

Big fan of skull crushers, during CGBP my elbow flare more than my liking, unless I have the chance to use a Swiss bar.

But yes doing PO on all my training. Either reps or weight has to increase every session for my desired rep range - usually 8-12

 

[brutalbuilt]

I'm currently doing a lot of slow eccentric with pause at loaded stretch.
Hitting mechanical failure and doing a few partials from stretched position.


Great idea @brutalbuilt ... i had forgotten about this.
I'm gonna give this a go, because ... why not?!?

whatever it takes

make sure you listen to the natty anthem while doing it

 

[eery]

What have you done for your arms in the past?

I wouldnt do anything dogmatic like sticking to a certain rep range or volume or theoretical whatever. I would try to hit arms as frequently i could recover from in regards to the training volume and intensity im at, probably at a frequency of like every 2-3 days and pick movements i feel hit the part of the biceps/triceps i want to emphasize, probably more isolation so it doesnt interfere much with the rest of my training for chest/delts/back, and exercises that i can perform well so it doesnt tire me out systemically(lol at getting systemically fatigued from training arms but you never know, dips and close grip benchpress can be quite taxing when the weight gets up there) or cause any pain and so on.

tldr: id start at something like 3-4 sets every 2-3 days in a rep range that feels good on the target muscle, personally i find 8-20 to be a good range for arms, but do you. You could also add stuff like indirect triceps work by usng more close grip presses and dips on your chest work.

Whats worked for my shitty arms is having an arm day and adding extra arm work onto back and chest days for example. It boils down to fitting in as much volume as you can recover from as frequenctly as possible, but you need time to recover too and that takes some time when your arms are involved in both back, chest and shoulder work. All the stimulus adds up as long as you are going close to failure. Im assuming people are training at max 2-3 reps in reserve when im talking in this context.

 

[eery]

Arms
Legs
Back
Chest/ delts
Chest/back

Id rather do something like:

legs
chest/arms
back
arms/delts
off

the backday coming after legs sounds like a bad idea for your lower back and systemically, two big and taxing bodyparts two days in a row. Then you have those two chest days so close to eachother too, dont think that would be as productive for your chest.

 

[jdubzzz44]

Big fan of skull crushers, during CGBP my elbow flare more than my liking, unless I have the chance to use a Swiss bar.

But yes doing PO on all my training. Either reps or weight has to increase every session for my desired rep range - usually 8-12

Throw in some stuff in the 15-20+ rep ranges I find that to be the sweet spot to get a nasty pump on arm day

 

[lilchikin]

Arms
Legs
Back
Chest/ delts
Chest/back

Id rather do something like:

legs
chest/arms
back
arms/delts
off

the backday coming after legs sounds like a bad idea for your lower back and systemically, two big and taxing bodyparts two days in a row. Then you have those two chest days so close to eachother too, dont think that would be as productive for your chest.

Good point - I’ll play around with this. My leg day is pretty light. Tbh I don’t want them to grow anymore, I’m tired of buying jeans 4 sized to big to fit my legs and ass lol