Trukkers Hormone Highway to Hell

[OdieM]

What do you guys think of bicep & tricep work done in the 5 rep range? For strength reasons?

What are we trying to do here? Cant get a good pump off 5 reps. For instance on triceps I usually go with a set of 25-30 ( depends on my mood), 12, 10, 8, 6. Never go below 6 unless Im going for my max. You really want those arms to grow stick with something like this and finish arm day FST-7 style with a set of 7-10s. You'll hate me and love me later for this. Im fixing to start the 1000 rep arm training program myself

 

[evarthecaveman]

What do you guys think of bicep & tricep work done in the 5 rep range? For strength reasons?

I personally do a day 8-12 then a 15-20 rep day.

 

[Mr.B66]

I used to do barbell drags which is a bicep exercise. Any of yall familiar with it?

Yup very familiar, one of my fav movement for directly hitting the Bi's. I like to do them while leaning slightly forward and making sure i keep my elbows tight to my side and behind me. Slow up and down squeeze hard at the top.
Tomorrow is chest and Bi's and just talking about it.... I cant wait , love working arms[emoji123]

 

[gr8whitetrukker]

What are we trying to do here? Cant get a good pump off 5 reps. For instance on triceps I usually go with a set of 25-30 ( depends on my mood), 12, 10, 8, 6. Never go below 6 unless Im going for my max. You really want those arms to grow stick with something like this and finish arm day FST-7 style with a set of 7-10s. You'll hate me and love me later for this. Im fixing to start the 1000 rep arm training program myself

I personally do a day 8-12 then a 15-20 rep day.

Well rep ranges 1-5 stimulate myofibrillar hypertrophy or increase in strength gains and contractile tissue within the muscle. These particular fibers are the essential for long term growth. Works for large bodyparts. I'm just thinking of applying it to small ones

 

[gr8whitetrukker]

Essentially progressive overload in rep range 1-5 makes you stronger which makes you bigger. They have the biggest potential long term. More so than sarcoplasmic hypertrophy

 

[OdieM]

Stronger doesn't necessarily make you bigger. In theory yes but then I ask you to look at a bodybuilder vs a power lifter. Enough said

 

[gr8whitetrukker]

Stronger doesn't necessarily make you bigger. In theory yes but then I ask you to look at a bodybuilder vs a power lifter. Enough said

Absolutely but a powerlifters of the same level should be far more dense. Training one without the other will lead to deficiencies. It is not a coincidence that the very biggest bodybuilders are also the very strongest.

 

[pumpingiron22]

Essentially progressive overload in rep range 1-5 makes you stronger which makes you bigger. They have the biggest potential long term. More so than sarcoplasmic hypertrophy

me too some times after hammer curls I do Arnold cheat and swing those db for 5 reps each when u have a goods pump it's really all that's needed

 

[D-Ballin]

I believe strongly in mixed rep ranges. Especially for arms. What's been working for me.

I definitely rely more on the compounds though. Chins or rows for bis, CG bench for tris. I'll do bar curls in the six range, and overreach a lot only hitting five.

After that 10 rep work, and then FST7 finish. I blow up doing it, lot of confidence in that routine. Sometimes I'll do some 15 or 20 rep sets, but it's not really scheduled in. I'll just throw it in if I'm feeling energetic.

 

[gr8whitetrukker]

Typically when a powerlifters starts training like a bb their gains will be extremely significant since the PL has paved the harder road already. This logic does not really work in reverse

 

[OdieM]

Absolutely but a powerlifters of the same level should be far more dense. Training one without the other will lead to deficiencies. It is not a coincidence that the very biggest bodybuilders are also the very strongest.

Agreed.

 

[gr8whitetrukker]

Also I don't think it's coincidence that arnold and his massive arms could curl a 275 lb barbell. His words. His arms were huge in part because they were very strong

 

[ROB581211]

I seem to have the most effective arm workouts when I do 3-4 exercises for both bis and tris in the 8-12 rep range and finish out with the FST-7 style lift.

 

[gr8whitetrukker]

I'm just looking for reasons for why my arms are small.

 

[jaymaximus]

Stronger doesn't necessarily make you bigger. In theory yes but then I ask you to look at a bodybuilder vs a power lifter. Enough said

 

[ROB581211]

I'm just looking for reasons for why my arms are small.

You could always go CT Fletcher style and train those fuckers daily. I'm also a big believer that tris are what make your arms big. Yea you can get that nice peak on the bi but look at most of those guys that have 20+ inch arms. Their tris are fucking massive

 

[gr8whitetrukker]

You could always go CT Fletcher style and train those fuckers daily. I'm also a big believer that tris are what make your arms big. Yea you can get that nice peak on the bi but look at most of those guys that have 20+ inch arms. Their tris are fucking massive

Ya I don't have a good peak let alone great. My triceps are very long extending straight thru the elbow but also very thin which makes mass difficult

 

[MindlessWork]

I for one have rather high lat insertions...so my back sucks

Now that I got a new smartphone I can take pics and vids. Dumped my real old ATT slider phone that's so 2008

 

[ROB581211]

Ya I don't have a good peak let alone great. My triceps are very long extending straight thru the elbow but also very thin which makes mass difficult

What are your main go to exercises for tris and do you get elbow pain on any of them?

 

[gr8whitetrukker]

What are your main go to exercises for tris and do you get elbow pain on any of them?

Nah no pain and it's GREAT.

Close grip bench
Lying skull crushers
Pressdowns
Reverse pulldowns
Seated behind neck dumbbell extensions

Since I've been hitting them 2x weekly I pull from this selection but each gets hit in a weeks time