My biceps got better when I began training lighter and squeezing mu muscles harder during the motion, if that helps any
MESO-Rx
Anabolic Steroids
Forearms and and biceps
- Thread starter MuscleJapan
- Start date
May i ask what training splits have you tried?
Try back and biceps 3x a week. Put everything else on maintenaince splitting the difference. Take say 36 sets and divide that between the 3 workouts. Thats 12 sets of back each session 3x a week. Then do accessory bicep work. Then tell me your ass aint growing!
CrispyRockClimber
New Member
I'm definitely try this one
John Daley
New Member
Shit... fair play to him
high-octane
New Member
Right. It's not all about the weight. It's about your form, squeezing at peak, then slowly bring down weight. All the way down to stretch muscle. No half ass shit. Full range of motion. So many people doing it wrong with weight too heavy and wonder why they don't grow. Leave ego at the door and focus on the contraction of the muscle you're training. You'll grow once you correct your fucked up form.
PaulHeyman
Member
You can always make homemade fat grips also. Just get a floatie pool noodle and cut it to fit the dumbells. My old gym always had a few pool noodles laying around for this very reason
CrispyRockClimber
New Member
Some more to add to the arsenal of tricks and tips. Once your done with your news papers individually crumple each page into a ball, halfway through Sunday paper and your forearms will be on fire. Also this looks like a promising new level of pumps.
Blood Flow Restriction Training | T Nation
Blood Flow Restriction Training | T Nation
I noticed a while back my biceps lagged in my rear double bi but were strong in my front poses. I did a little reading and started doing close grip EZ bar curls, and slowly bringing the bar up to head height once reaching peak contraction. Hold the squeeze for 1-2 seconds and then go back down on a very slow 3 count. This really helped build the long head
Fitwelder
Member
I absolutely love finishing a biceps workout with 21s or 7s on the preacher curl machine... 7 top half reps, 7 bottom half reps followed by 7 full reps all in one set. Pumped up like none other. I usually finish every body part with something like this
Has anyone heard of the wrist hanging technique to hit more of the peak? Instead of your forearm,wrist/hand being straight, let it hang back away from you when doing db curls. I swear by it, i feel the burn more where the peak is, and a pump is visible there as well. Just have to be very careful, barely let it hang with light weight and get used to the form... It can be easy to get injured. Might be worth a try guys.
CanadianPride
Subscriber
Can you post some arm pics?
For me personally, I think I was blessed with good bicep genetics. However, my forarms have always lagged because I have never trained them until this year.
Over the last 6 months ive noticed great results on my forarms by having at least 1 dedicated arm day where I do heavy heavy curls and drop set them with 50% of the weight and do another set till absolute failure.
The best forarms ive ever seen on a human being was my friends uncle who worked at a tire shop putting tires on rims. He had 19 inch forarms and never touched a weight in his life. So personally believe the more heavy lifting you do (literally just lifting objects with your hands) the more the firearms will adapt and grow bigger and stronger.
Lately my forarms have grown more in the last 6 weeks than the last 6 months combined with an unorthodox method. I walk on the treadmill for 15 minutes after every workout with the heaviest possible dumbells I can carry. I squeeze the weights as hard as I can. You should try this! I have a tattoo sleeve and I have a stretch mark on my forarm from the fast growth!
Let me know how it goes for you bro!
For me personally, I think I was blessed with good bicep genetics. However, my forarms have always lagged because I have never trained them until this year.
Over the last 6 months ive noticed great results on my forarms by having at least 1 dedicated arm day where I do heavy heavy curls and drop set them with 50% of the weight and do another set till absolute failure.
The best forarms ive ever seen on a human being was my friends uncle who worked at a tire shop putting tires on rims. He had 19 inch forarms and never touched a weight in his life. So personally believe the more heavy lifting you do (literally just lifting objects with your hands) the more the firearms will adapt and grow bigger and stronger.
Lately my forarms have grown more in the last 6 weeks than the last 6 months combined with an unorthodox method. I walk on the treadmill for 15 minutes after every workout with the heaviest possible dumbells I can carry. I squeeze the weights as hard as I can. You should try this! I have a tattoo sleeve and I have a stretch mark on my forarm from the fast growth!
Let me know how it goes for you bro!
Wow , 19inch forearms on a guy that dosent lift. Ive seen big forearms on guys that work construction and masonry work. Carrying weights on a treadmill is a great idea.
Not calling you a liar but I question that a little. If I remember correctly.... Lee Priest had 17.5" forearms and 23" biceps sooo 19" forearms sounds a bit inflated
CanadianPride
Subscriber
Literally 18.7... hes a big thick dude and owns his own tire shop and worked there for 20+ years. Hes also a drug addict lmfao so maybe call it genetics from the gods? But no bs, me and my buddy measured his forarms. Hes a big burly construction worker looking dude, about 5'9 250 with a beer gut... lol
Ah ok, throwing in those stats makes it more believable. Lol. I was picturing the standard scrawny tire guy which was a very strange image
CanadianPride
Subscriber
Well, that would be more believable than a 45 year old heroin addict that has a beer gut and phil health forarms lmao!
PaulHeyman
Member
Punisher95
Member
use a thicker bar bro! try not to use straps and if your gym does not have thick bars use fat grips
