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Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: myseone on May 22, 2007, 04:49:29 AM
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If you have been stuck with your arm training, meaning that you haven't seen any progress in a while, it doesn't mean that you have hit your upper limits of arm potential. I would say that most drug free trainees fall short of what they are capable of achieving regarding the building of the arms. There are certain key variables that when properly applied can take your arms to a new level. What's the next level? I'm talking about adding another inch or two on your arms without increasing your body fat level.
Here are 2 variables that i have personally applied to bring my arms to the next level
1) If you want bigger arms train your back and legs intensely. The bigger the muscle group the impact on the overall body. When you train the legs and back intensely the stress from the workout leads to a rise in your body's natural production of Human Growth Hormone (HGH) and Testosterone (Test). As you know injectable Test and HGH are taken to bring levels of muscle mass to insane levels, but this isn't without potential negative side effects. You can bring your own levels up naturally by working the big areas of the body intensely. Intensely in this case means hitting the legs and back with exercises such as the squat and deadlift for 10-20 rep sets.
2) Train your arms with low volume workouts and high volume workouts. Low volume workouts in this case means workouts that are so intense that you your arms are zapped in a few sets. Zapped means a drastic fall off in strength by the end of the workout. Low volume training or intensity training is short in duration and all out. The goal with this training is to beat a muscle up as quickly as possible with as much intensity (not duration) as possible. The weights you lift in this workout should be heavy as possible while still allowing you to lift in good style. Utilization of drop sets, forced reps, negatives etc. are encouraged as well. This type of training specifically works on increasing the actual thickness of the muscle fibers, it is this type of training that will give your arms that thick dense appearance.
An example of this type of training for biceps would be:
Cheat barbell curls (2 warm ups of 10 reps) 6-8 reps taken to failure emphasizing the negative on each rep
immediately reduce the weight by 20-30lbs and continue to failure with forced reps and negatives
again reduce the weight by 20-30lbs and continue to failure with forced reps and negatives
if your up to it repeat until your down to the empty bar
rest and repeat a second time
Chin ups palms with facing your head 2 sets to failure
Hammer curls (same method as barbell curls)
High volume workouts encourage enhanced glycogen retention when combined with a diet rich (not excessive) carbohydrate intake. Enhancing stored glycogen within a muscle causes a muscle to look fuller, leaner, more vascular and bigger. High volume workouts allow you to actually lift more weight when you go to your high intensity workouts, the opposite is also true, high intensity workouts will allow you to lift more on your high volume workouts as well. This type of training is done with minimal rest between exercises, in fact go straight to the next exercise works extremely well. With this type of workout you select 2-3 exercises for biceps and 2-3 for the triceps. These exercises can be alternated back and forth until you complete the sequence or you can perform two in superset fashion, and move onto the next two when you have completed a few sets for the first.
Use of drop sets and partials are encouraged with this type of training. The repetition style should be continuos tension, non lockout style to encourage muscle pumping. With this type of training you perform as many sets as it takes to get the maximum pump, you end when your pump starts to subside.
An example of this type of training would be:
Barbell curls for 20 reps
immediately followed by
triceps push down 20 reps
immediately followed by
chin ups 10-20 reps (or as many as you can do)
immediately followed by
parallel bar dips 15-20 reps (or as many as you can do)
rest 45 seconds and repeat or go straight in.
There are more powerful variables that allow you to take your arms to the next level but these 2 work very well, try them.
Lawrence
www.LawrenceHosannah.com
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Cool tips Lawrence, thanks for sharing man.
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Excellent post seone. I do this stuff regularly (Rep ranges) and everyone thinks im a juicer 8)
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Excellent post seone. I do this stuff regularly (Rep ranges) and everyone thinks im a juicer 8)
You should give us some time Horse.. for anyone who hasn't seen pics of Warhorse, this guy is an absolute beast! 8)
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Thanks AVBG and Warhorse..
Warhorse,
What are you currently doing in terms of rep ranges, meaning how far in each direction are you stretching them? have you tried very high rep sets, 60 plus reps, What about singles, or heavy static holds?
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You should give us some time Horse.. for anyone who hasn't seen pics of Warhorse, this guy is an absolute beast! 8)
Thanks AVBG. You are too cool my brother.
Im getting my fat ass in shape as we speak.......8 weeks into diet.
Some old pics are around. But the new ones will be dramatic for sure.!! 8)
Myseone....your genetics are amazing. Im one of the few like you and AVBG ,that have chosen the drugfree lifestyle.............Ma ny props to all the guys and gals keeping it real and staying healthy like this sport started out to be!!! 8)
As far as arm training. Each workout is a feel workout....I start with machine preacher curls, 6-8reps of full length then 3-4 reps of partial at top of movement, then static for 6 short reps and cramp till i cant stand it. Thats one set.
Then i do a tricep movement. seated machine overhead extensions. Rep pattern is same as bicep. I will move my elbows around a little to flex different heads of the tricep. static hold and cramping short movements at top!!
do this switch up 3 times...and your pumped beyond belief.
Then on to seated DB curls, one arm after another.
With Behind head DB extension for tricep, my elbow is close to the ear for the first slow 6 reps and flare out for the last 6 reps usually.
Then back to preacher curls with lat pushdowns....elbows flared out as far as the bar itself.....cramp at the bottom and hold on last few reps!!
So im constantly working a set of biceps and triceps without rest.
I have also gone into the gym and picked one exercise for a bodypart and done 40-50 reps....and do that 5 times and go to another bodypart. Ill be on the machine for 5 minutes repping out and people look at me like im crazy!!! ;D
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ive recently started to do something similar
on monday i do a heavy push day in the 5-7 rep range
bench
shoulder press
dips
lying tricep extensions
calf raises
followed by a light pull day on tuesday in the 15-20 rep range
squats
pull downs
bb rows
sldl
bb curls
shrugs
then i rest wed
and on thur i do a light push day
and friday a heavy pull day. seems to be working great
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War horse, yeah that looks like it is intense for sure, I can see it putting muscle on.
Thank you regarding my genetics and natural status, thats definitely cool.
I think I'll put a few of my clients through the following routine. Going from more isolated movements to compound movements
after warming up
1) Duo Dumbbell curls 15 reps to failure
immediately followed by
2) Barbell Curls 10 reps to failure
immediately followed by
3) chin ups or reverse grip pull downs 5 reps to failure
rest 45 seconds and repeat 1-2 more time
4) Triceps push downs with v-bar 20 reps
immediately followed by
5) lying e-z curl bar pullovers 15 reps
immediately followed by
6) Bench Dips with weight 10 reps
immediately followed by
7) push ups with weight on back 5 reps
rest 45 secs and repeat
that should torch them
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Looks good, very basic and to the point, which is actually a good thing. How long have you been training for?
Law
ive recently started to do something similar
on monday i do a heavy push day in the 5-7 rep range
bench
shoulder press
dips
lying tricep extensions
calf raises
followed by a light pull day on tuesday in the 15-20 rep range
squats
pull downs
bb rows
sldl
bb curls
shrugs
then i rest wed
and on thur i do a light push day
and friday a heavy pull day. seems to be working great
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i started about 5 years ago for wrestling and when i got into college i followed our trainers program, this last year i have been out of college and tried a few diff things, a 5 day split and a 4 day split. ive found i get better results from the basic movements
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ive recently started to do something similar
on monday i do a heavy push day in the 5-7 rep range
bench
shoulder press
dips
lying tricep extensions
calf raises
followed by a light pull day on tuesday in the 15-20 rep range
squats
pull downs
bb rows
sldl
bb curls
shrugs
then i rest wed
and on thur i do a light push day
and friday a heavy pull day. seems to be working great
that's a quality routine lilwoday09smb 8)
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thanxs guys
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When trying for pure bicep mass, how much benefit to you feel Hammer Curls are, would it be better to just stick with Alt DB curls? I try to mix Hammers in every third workout or so, is that enough?
A few good routines here though :).
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When trying for pure bicep mass, how much benefit to you feel Hammer Curls are, would it be better to just stick with Alt DB curls? I try to mix Hammers in every third workout or so, is that enough?
A few good routines here though :).
HAMMERS are good, throw them in a bicep superset every so often.
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HAMMERS are good, throw them in a bicep superset every so often.
Cheers mate, Yeah thats not a bad idea actually :).
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Hammers are needed every other bicep workout to increase the width of the arm from the front veiw.....
As my last exercise i grab an 80lb dumbell with both hands at the top and curl it to my chest in partial movements....it cramps the brachlius and makes it round in flexed movements......3 set and im going home with my arms cramping!!
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Hammers are needed every other bicep workout to increase the width of the arm from the front veiw.....
As my last exercise i grab an 80lb dumbell with both hands at the top and curl it to my chest in partial movements....it cramps the brachlius and makes it round in flexed movements......3 set and im going home with my arms cramping!!
Quick question about this movement... When you say you grab it with both hands at the top, do you mean you grab it from the plate, or from the Handle? I might try this movement, just trying to understand it better.
Thanks,
Ach
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Quick question about this movement... When you say you grab it with both hands at the top, do you mean you grab it from the plate, or from the Handle? I might try this movement, just trying to understand it better.
Thanks,
Ach
You know you would hold a dumbell to do hammer curls...well its the same except that you use both hands, and one db
Stand slightly forward and hold the hands in an overlap position and curl it up to high chest and part way down...your elbows will naturally flare out and it becomes a short piston like movement. The cramps are crazy but it works good! ;D
Youll be suprised at how strong you are in this, maybe do 60s on first set. I go up to 100s.............cheers.
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When trying for pure bicep mass
brachiallis is worked not pure bicep.
however, brachiallis gives the arm a 3-d look.
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myseone, as always....
Nice to see you contribute to the board.
Been a fan of your physique since day 1, you're helping to show what's possible.
-Hedge
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You know you would hold a dumbell to do hammer curls...well its the same except that you use both hands, and one db
Stand slightly forward and hold the hands in an overlap position and curl it up to high chest and part way down...your elbows will naturally flare out and it becomes a short piston like movement. The cramps are crazy but it works good! ;D
Yeah I'm gona give these a shot in this fashion as well, nice one War :).
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Much respect Hedge
myseone, as always....
Nice to see you contribute to the board.
Been a fan of your physique since day 1, you're helping to show what's possible.
-Hedge
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Another great way to attack the brachialis (spelling?) is with any type of rowing or chin up movements. Keeping the palms facing each other during the movement. Try performing hammer curls followed immediately by lat pulldowns with the palms facing one another.
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to hit brach's really effectively.....
1. one handed cable low curl---performed NOT facing the stack, or away from the stack, but standing (looking) 90 degrees to the stack..(i tried)...curl the handle up to your opposite shoulder.
---doing 4 or 5 sets strictly will do
2. AWESOME----low cable rope curl--both hands at once--heavy up to sets of 12 or so, WITH THE LAST FEW performed as if throwing the ropes over your shoulders...
Perform these at the end of your bicep workout, and you will actually feel the brachs working
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I have real bad tendonitis in my right elbow, so to avoid the pain I've been doing bicep workouts that take away the forearm only portion. For instance, instead of standing barbell curl, I go sit on a bench and have the barbell with my arm straight out and supported by my legs, I curl it and squeeze real hard at top...it's all biceps. I then go to cable machine drop the appartus to floor level, and I lay down grab a straight bar, and curl the floor supports and keeps the elbows from going all the way down. I don't have any pain, and I've noticed considerable size increase in Biceps...I usually finish the bicep workout with grabbing d-handles and curling to my ears with elbows raised slightly. I also wait 2 days between back and biceps, once in a while I'll superset with tri's...I honestly don't work my forearms, tight grips on bars, and just deadlifts and B-bell Rows make em grow.
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Great thread, thanks fellows.
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Try this. Complete all exercises back to back with no rest between each.
Rules:
All non warm up sets taken to complete concentric failure. This means when you cannot even perform partial repetitions.
Go immediately to the next exercise, immediately.
warmup first with barbell curls 2 sets of 10 reps
Dumbbell curls 8-10 reps (fast up/ slower negative/ squeeze at top of motion for 2 secs)
got to
Body drag curls 10-12 reps (smooth tempo no pausing)
go to
Barbell cheat curls 6-8 reps (explosive up/ slow negatives)
go to
chin-ups (palms facing you) as many as you can do with body weight
go to
Negative chin ups (lower body as slow as possible, when you can get 4 slow reps add resistance)
repeat one more time after 60 seconds of rest
Rope extensions 10-12 reps (smooth tempo/ hold contraction and squeeze for 5 seconds each rep)
go to
V bar triceps push downs 6-10 reps (explosive downward phase/ pause at peak contraction 2 secs/ slow negative)
go to
dumbbell pullovers 10-12 reps (smooth and rythmic reps)
go to
Parallel bar dips body weight max reps (smooth and rythmic)
got to
negative dips (slow, slow lowering) when you can do 6 reps add weight
rest 60 secs and repeat one more time if necessary.
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Try this. Complete all exercises back to back with no rest between each.
Rules:
All non warm up sets taken to complete concentric failure. This means when you cannot even perform partial repetitions.
Go immediately to the next exercise, immediately.
warmup first with barbell curls 2 sets of 10 reps
Dumbbell curls 8-10 reps (fast up/ slower negative/ squeeze at top of motion for 2 secs)
got to
Body drag curls 10-12 reps (smooth tempo no pausing)
go to
Barbell cheat curls 6-8 reps (explosive up/ slow negatives)
go to
chin-ups (palms facing you) as many as you can do with body weight
go to
Negative chin ups (lower body as slow as possible, when you can get 4 slow reps add resistance)
repeat one more time after 60 seconds of rest
Rope extensions 10-12 reps (smooth tempo/ hold contraction and squeeze for 5 seconds each rep)
go to
V bar triceps push downs 6-10 reps (explosive downward phase/ pause at peak contraction 2 secs/ slow negative)
go to
dumbbell pullovers 10-12 reps (smooth and rythmic reps)
go to
Parallel bar dips body weight max reps (smooth and rythmic)
got to
negative dips (slow, slow lowering) when you can do 6 reps add weight
rest 60 secs and repeat one more time if necessary.
Sounds quality! slow heavy negatives like you've got there work great for biceps, dont they. Always gets me really sore.
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Try this. Complete all exercises back to back with no rest between each.
Rules:
All non warm up sets taken to complete concentric failure. This means when you cannot even perform partial repetitions.
Go immediately to the next exercise, immediately.
warmup first with barbell curls 2 sets of 10 reps
Dumbbell curls 8-10 reps (fast up/ slower negative/ squeeze at top of motion for 2 secs)
got to
Body drag curls 10-12 reps (smooth tempo no pausing)
go to
Barbell cheat curls 6-8 reps (explosive up/ slow negatives)
go to
chin-ups (palms facing you) as many as you can do with body weight
go to
Negative chin ups (lower body as slow as possible, when you can get 4 slow reps add resistance)
repeat one more time after 60 seconds of rest
Rope extensions 10-12 reps (smooth tempo/ hold contraction and squeeze for 5 seconds each rep)
go to
V bar triceps push downs 6-10 reps (explosive downward phase/ pause at peak contraction 2 secs/ slow negative)
go to
dumbbell pullovers 10-12 reps (smooth and rythmic reps)
go to
Parallel bar dips body weight max reps (smooth and rythmic)
got to
negative dips (slow, slow lowering) when you can do 6 reps add weight
rest 60 secs and repeat one more time if necessary.
LOL. Gawd help anyone trying to workout in the same gym as seone.... ;D Hes on every peice of equipment!!!! I could see someone looking at the bench and looking at him across the gym..."Should I, or Shouldnt I"? hahaha
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LOL. Gawd help anyone trying to workout in the same gym as seone.... ;D Hes on every peice of equipment!!!! I could see someone looking at the bench and looking at him across the gym..."Should I, or Shouldnt I"? hahaha
He's the natural Milos ;D
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He's the natural Milos ;D
Yeah....seone is da freak... ;D
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Yeah....seone is da freak... ;D
definately!
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I have real bad tendonitis in my right elbow, so to avoid the pain I've been doing bicep workouts that take away the forearm only portion. For instance, instead of standing barbell curl, I go sit on a bench and have the barbell with my arm straight out and supported by my legs, I curl it and squeeze real hard at top...it's all biceps. I then go to cable machine drop the appartus to floor level, and I lay down grab a straight bar, and curl the floor supports and keeps the elbows from going all the way down. I don't have any pain, and I've noticed considerable size increase in Biceps...I usually finish the bicep workout with grabbing d-handles and curling to my ears with elbows raised slightly. I also wait 2 days between back and biceps, once in a while I'll superset with tri's...I honestly don't work my forearms, tight grips on bars, and just deadlifts and B-bell Rows make em grow.
Migizi,
I thought we were trying to get you to shrink, not grow bigger? What gives?
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LOL. Gawd help anyone trying to workout in the same gym as seone.... ;D Hes on every peice of equipment!!!! I could see someone looking at the bench and looking at him across the gym..."Should I, or Shouldnt I"? hahaha
This isn't for me, its for other people, I 'm giving the wrong "advices"
Kidding,
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The biceps and triceps workout that I use is a lot simpler than the one above (the one above still works). The one that I use most of the time is:
Barbell curls (1 warm up set 10 reps) 1 work set for 4-6 reps..drop the weight 20lbs rep out...drop again 20lbs and rep out...drop again 20lbs rep out again...etc. I emphasize the lowering portion of the rep and explode on the upward phase, I also use partial reps, and every now and then forced reps. this takes around 2-3 mins to complete. (wt. 135-165lbs)
Next up reverse grip lat pulldowns to eye level
no warm up, 1 set of 5-20 reps, sometimes drop setting (wt 300-350lbs)
Triceps push downs same method as barbell curls but starting rep range is 5-8. (top weight 275lbs on cross over apparatus)
Bench dips or parallel bar dips 1 set of 5-7 (parallel dips) or (10-15 bench dips) (wt ed dips 180lbs added) (bench dips 180lbs added)
That program for me has created the best result overall, even though every now and then I deviate to higher volume programs for mental and physical change.
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I love bench dips for triceps. The stretch on the fascia causes a killer pump and more room for growth.
It was that exercise that got me some arm size. Do it as a last movement for your tris and walk out of the gym a monster!!!
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I love bench dips for triceps. The stretch on the fascia causes a killer pump and more room for growth.
It was that exercise that got me some arm size. Do it as a last movement for your tris and walk out of the gym a monster!!!
I agree it is an awesome movement War Horse. The only issue that I have with it is when weight is placed on the lap the stress on the hamstring tendon can be a lil 2 much. I no longer use 45lb plates on this one, instead I'll load up an ez curl bar place it on a foam mat on my lap and dip away. The bench dip doesn't place a lot of stress on the elbows.
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I agree it is an awesome movement War Horse. The only issue that I have with it is when weight is placed on the lap the stress on the hamstring tendon can be a lil 2 much. I no longer use 45lb plates on this one, instead I'll load up an ez curl bar place it on a foam mat on my lap and dip away. The bench dip doesn't place a lot of stress on the elbows.
Wow thats a great idea, in the future i will do that as well. So simple but such a clever idea, cheers mate :).
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myseone,
if the bench dips are giving you trouble because of the loading of plates on your legs, you may want to try having someone sit on your lap. when i do bench dips I usually have someone who weighs about 200+ sit on my lap with their legs up off the floor and then do my sets like that. it looks very gay, but its better than not being able to use enough weight. someone as big as you could probably use 300+. anyways, just thought i would put in my thoughts on it because im a big fan of that exercise as well.
thx for the tips myseone, and congrats on the book on abs.
Thanks regarding the book.
Yeah thats good advice, I'll have to find a girl thats 300 plus though because I'm not letting a dude sit on my lap... chuckle
just kidding, the issue has more to do with the knees being locked out during the dipping motion which tend to stress the hamstrings tendon, placing the weight closer to the hips (barbell) allows me to bend the knees without much effort and perform the movement well. Thanks for the advice.
Law
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Slow controlled crucifix curls on the incline bench always make me sore
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Slow controlled crucifix curls on the incline bench always make me sore
Crucifix curl?
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Crucifix curl?
get in the incline bench. put it all the way down. When you curl, you let your arms fully extend at the bottom of the rep. The idea is to have your arms at an angle that makes you look like you've been "crucified"
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get in the incline bench. put it all the way down. When you curl, you let your arms fully extend at the bottom of the rep. The idea is to have your arms at an angle that makes you look like you've been "crucified"
I think I get it. You'll have to show me sometime.
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i'm still not able to picture this crucifix curl....hmm..