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

[Pulpfiction]

I have long arms, I never do the same arm exercises, I try to switch them up constantly to consistently hitting different angles of the biceps and triceps. And also I superset bicep and triceps. 4 sets of 12 reps bicep exercise then immediately go to the tricep, that’s 1 set. The few exercises I notice helped the most are dumbbell or barbell 21’s, incline curls, incline seated tricep wxtension, preacher hammer curls, swooping curls, isolated cable tricep extensions or overhead lateral tricep extension. Dips also, and eccentric lowering on all lifts

 

[buzzingonaas]

OK I need to better measure because I just Google 24in biceps and I'm not that big lol

man that’s what I was confused about. Was thinking maybe you’re just pretty high bf or mess with seo, i’m sure your arms are impressive but 24s would be crazy

 

[Palifter]

I’m about 6’2. I have pretty decent arms for a lankier guy by bodybuilding standards.

Assuming your diet, PED’s and sleep are all in line, a dedicated arm day has worked best for me, personally. I do 3-4 bi movements along with 3-4 tri movements. Rep range has always been 8-15 and I train to failure for the most part. I leave the gym unable to touch the top of my head.

Aside from the above, I think (like everything in bodybuilding) that arms are very genetic. You can bring them up, but you might not ever have truly freaky arms in the end.

 

[eery]

So here's what I do...

Hammer curls 4x 15

Tricep pull downs 4x12

Dips I do last, 4xF so sometimes 20 sometimes 30 reps. But unweighted because I lose my form dangling plates from a belt
Preacher curls 4x15/20

I rest 60 seconds in between sets and 5-10 mins in between exercises. I'm autistic as fuck about how long I rest between sets, I stare at my digital watch the entire time because I see 60 seconds as extremely important to intensity

re: rest between sets

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men - PubMed

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7)...

pubmed.ncbi.nlm.nih.gov

CNS Fatigue - The Muscle PhD
"We also see long term evidence showing that training programs with short rest periods produce less muscle growth than training programs with longer rest periods (18). Since CNS fatigue accumulates during a workout, using shorter rest periods will actually reduce muscle activation and the overall stimulus for growth from that workout (5). This can also explain why super high rep sets below 30% 1RM do not produce as much growth as using weights 30% and up (12)– super high rep sets will accumulate more CNS fatigue throughout the set which means that your large, growth-happy motor units may not actually get much of a growth signal (5)."

View: https://sandcresearch.medium.com/how-do-different-types-of-fatigue-affect-hypertrophy-and-recovery-4b5bd500bcb

Radware Bot Manager Captcha

Higher Muscle Damage Triggered by Shorter Inter-Set Rest Periods in Volume-Equated Resistance Exercise - PMC

The aim of the manuscript was to analyze the effects of two rest periods between volume-equated resistance exercise (RE) on inflammatory responses (cytokines and leukocyte) and muscle damage. Ten trained men (26.40 ± 4.73 years, 80.71 ± 8.95 kg, and ...

www.ncbi.nlm.nih.gov

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods - PMC

Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, ...

www.ncbi.nlm.nih.gov

 

[vaIdosta]

no where near ur size, but overhead tricep extensions have made the biggest difference on my arms. I do em with a cable and vbar attachment.

 

[Kdubswoldgier]

Arm day is my favorite. Most of the time do 2 tricep sets then 1 bicep set. For a while did a lot of half curls to focus on lower bc upper bicep is ok but the length took some work. Can do 3 second holds on triceps for a change of things but I like to do tricep pull downs with tons of volume. Set it to like 80lbs and do a set of 10-15. Then go to 90lbs.. continue to go up in weight and if get through full stack sometimes I go back down. After few sets go do curls or abs or calves then back to pull downs. Pump like crazy.
Just an idea for ya to try

 

[jJjburton]

I’m about 6’2. I have pretty decent arms for a lankier guy by bodybuilding standards.

Assuming your diet, PED’s and sleep are all in line, a dedicated arm day has worked best for me, personally. I do 3-4 bi movements along with 3-4 tri movements. Rep range has always been 8-15 and I train to failure for the most part. I leave the gym unable to touch the top of my head.

Aside from the above, I think (like everything in bodybuilding) that arms are very genetic. You can bring them up, but you might not ever have truly freaky arms in the end.

I do exactly this too,

And last set of the last exercise of 2 of those drop sets,

Bicep
Tricep
Bicep
Tricep
Bicep some drop sets
Tricep some drop sets

 

[RomanMVP]

I’m about 6’2. I have pretty decent arms for a lankier guy by bodybuilding standards.

Assuming your diet, PED’s and sleep are all in line, a dedicated arm day has worked best for me, personally. I do 3-4 bi movements along with 3-4 tri movements. Rep range has always been 8-15 and I train to failure for the most part. I leave the gym unable to touch the top of my head.

Aside from the above, I think (like everything in bodybuilding) that arms are very genetic. You can bring them up, but you might not ever have truly freaky arms in the end.

2 of the biggest limiters are 1) Genetics, 2) Gross overtraining.

 

[bigboy420]

Another one killing himself.
Who needs so much gear man wtf hahah

 

[Xplicit]

Another one killing himself.
Who needs so much gear man wtf hahah

First real cycle

Hello. Lets get direct into it. My goals are get bulky/swole in a healthy fast way. My stats are 87kg, 176 cmd, 20-25bf, 26 years old. Been training for 1 year 3 months. I train 6 days per week for 1h30min. I dont do cardio. My macros are around 3000 calories. I eat alot of carbs and vegetables...

thinksteroids.com

I dont think your in a position to be judging other peoples recreational drug use.

 

[Mongo966]

Another one killing himself.
Who needs so much gear man wtf hahah

Yeah you've had a heart attack and you're cycling nandrolone.
Keep it quiet over there.

 

[bigboy420]

HEY BUT I TRY TO BE REALLY CAREFULL WITH IT.
I even pin NPP only when im free of work....
Im currently 150mg cruise for health (occasional NPP)!!!!

But holly molly thats alot of gear. Thats like open league.

but fair points!
but my end is definitly lung cancer.

 

[Mongo966]

But holly molly thats alot of gear. Thats like open league.

It's a lot of test. I would be spending half my time in the bathroom trying to take a piss.

 

[RomanMVP]

re: rest between sets

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men - PubMed

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7)...

pubmed.ncbi.nlm.nih.gov

CNS Fatigue - The Muscle PhD
"We also see long term evidence showing that training programs with short rest periods produce less muscle growth than training programs with longer rest periods (18). Since CNS fatigue accumulates during a workout, using shorter rest periods will actually reduce muscle activation and the overall stimulus for growth from that workout (5). This can also explain why super high rep sets below 30% 1RM do not produce as much growth as using weights 30% and up (12)– super high rep sets will accumulate more CNS fatigue throughout the set which means that your large, growth-happy motor units may not actually get much of a growth signal (5)."

View: https://sandcresearch.medium.com/how-do-different-types-of-fatigue-affect-hypertrophy-and-recovery-4b5bd500bcb

Radware Bot Manager Captcha

Higher Muscle Damage Triggered by Shorter Inter-Set Rest Periods in Volume-Equated Resistance Exercise - PMC

The aim of the manuscript was to analyze the effects of two rest periods between volume-equated resistance exercise (RE) on inflammatory responses (cytokines and leukocyte) and muscle damage. Ten trained men (26.40 ± 4.73 years, 80.71 ± 8.95 kg, and ...

www.ncbi.nlm.nih.gov

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods - PMC

Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, ...

www.ncbi.nlm.nih.gov

Nice study finds, I just bookmarked the 3rd article so I can slowly go thru it. Good job, EERY

 

[jJjburton]

Nice study finds, I just bookmarked the 3rd article so I can slowly go thru it. Good job, EERY

Seems that 90 second rest periods between sets from what i learned was ideal for hypertrophy, if training for those goals.

 

[RomanMVP]

Seems that 90 second rest periods between sets from what i learned was ideal for hypertrophy, if training for those goals.

Yes, but also I think, for me at least, it depends on which bodypart I'm working and I think it can be highly personal for each trainer. When I've not rested long enough, can't do justice to the next set, UNLESS I want a massive pump, which sometimes is what the doc ordered. Too much time in between and you end up losing the pump all together and cool off. If you get a chance and you haven't seen any, check out John Meadows vids on using very high reps, it's an awesome way to train, certainly not for long periods of time but as an alternate scheme.

 

[lukiss96]

like everything in bodybuilding that arms are very genetic. You can bring them up, but you might not ever have truly freaky arms in the end.

This is especially true, genetically gifted body parts grow and look the best with less effort compared to a lot more effort when you want to bring up and improve some muscle that is lagging. It sucks, but it is what it is.