feeders for arm size - new thread -

[Griffith]

ok from the prior thread - there is a Bulgarian method that is also similar.  I am a big fan of feeders to add size to your arms -


get and keep blood flow in your arms all the time - my recommendation
10 lb dumbbells
100 curls, 100 tricep extensions, 100 hammer curls - repeat and do a second set 100,100,100

try it out for 3 months - EVERY NIGHT - I still need to do my feeders tonight -yes it is friday

rich piana (love him or hate him) he explains feeders -  

most ppl wont do them everyday for 3 months. i can say over the years it has added a good inch to my arms easy.  

&t=189s






gotta do them every night -



they work! give them a try - plus it feels awesome to have a pump all the time

Great post and recommendations, thanks!

[SF1900]

Hmmmm, every night......

[SF1900]

Why is this method only applied to arms?

Tres, wouldn’t it work for any body part?

[mazrim]

Any recent pictures? Or have you been doing these for years?

[a_pupil]

nice post. why not add shoulders in as well because it's in the same area as the arms so the blood will be in the same region? kind of like the triceps and biceps are separate but they're considered to be from the same area.

so instead of three months arms, three months shoulders, you can do a year straight of both.

[tres_taco_combo]

to answer questions

1. you do it with with delts too

100 front rises, 100 side rises, 100 rear delt movements x2 (you might need the 5lb or 7.5lb db for these) again every day for 3 months

2. recent pics? Ive been doing them for years on and off, I start my prep soon so I will post pics spring/summer for sure

3. random PM about the Bama and German soccer jersey? I dont follow sports, I like Nick Saban and I am German, hence the german jersey


watch these 2 youtube clips if you didn't


I train heavy duty with most body parts but feeders you can supplement into your already routine you have - good luck

if you are skeptical - try it for a week - you will be cumming all the time


side bar - i am a big fan of unique hard core methods to get over sticking points (whether diet, arm size, legs, waist/abs)  when most ppl hit sticking points... they usually stop or go right to supplementation.

for me if you are not growing - i would do the 20 rep squat program - watch the scale climb

[robcguns]

to answer questions

1. you do it with with delts too

100 front rises, 100 side rises, 100 rear delt movements x2 (you might need the 5lb or 7.5lb db for these) again every day for 3 months

2. recent pics? Ive been doing them for years on and off, I start my prep soon so I will post pics spring/summer for sure

3. random PM about the Bama and German soccer jersey? I dont follow sports, I like Nick Saban and I am German, hence the german jersey


watch these 2 youtube clips if you didn't


I train heavy duty with most body parts but feeders you can supplement into your already routine you have - good luck

if you are skeptical - try it for a week - you will be cumming all the time


side bar - i am a big fan of unique hard core methods to get over sticking points (whether diet, arm size, legs, waist/abs)  when most ppl hit sticking points... they usually stop or go right to supplementation.

for me if you are not growing - i would do the 20 rep squat program - watch the scale climb

100s on front side and rear felt seems brutal even with 5s.The delt burn is retarded when I do militaries for 50-60 with 135.

[tres_taco_combo]

100s on front side and rear felt seems brutal even with 5s.The delt burn is retarded when I do militaries for 50-60 with 135.

yes the pump is retarded - extreme consistent blood flow in the area to force it to grow.

even guys who don't want to do 3 months, just try 1 night, and then make it 1 week and see how awesome you feel.  I have nothing to gain from these tips, just spreading the word on some unique niche ways to grow -

I have an Arm pump 70% of the day,  it mentally feels good to have an arm or delt pump

[Kwon]

ok from the prior thread - there is a Bulgarian method that is also similar.  I am a big fan of feeders to add size to your arms -


get and keep blood flow in your arms all the time - my recommendation
10 lb dumbbells
100 curls, 100 tricep extensions, 100 hammer curls - repeat and do a second set 100,100,100

try it out for 3 months - EVERY NIGHT - I still need to do my feeders tonight -yes it is friday

rich piana (love him or hate him) he explains feeders -  

most ppl wont do them everyday for 3 months. i can say over the years it has added a good inch to my arms easy.  

&t=189s






gotta do them every night -



they work! give them a try - plus it feels awesome to have a pump all the time

Great arms Taco

[Dave D]

Day 2 guys. Good pump still sore from yesterday.

[Henda]

Tried this with 3.5kg (7.7lbs) last night and failed miserably done 100 on the db curl, only managed 50 in overhead ext and failed somewhere in the 30s for the hammer curl. Pitiful but I’m absolutely useless at high rep work. Wanted to give it another go this morning so used a 5.5lbs bell and just did 50 of each which was quite easy, swapped the overhead db ext with lying db ext hammer grip and the hammer curl with cross body hammer curl as prefer and feel those two movements better. Will add 10 reps to each excercise a session till hit 100 then add half a kg a time till at 10lbs and maintain that.

[oldtimer1]

In the 60's they called this muscle spinning. Nothing new under the sun.  Makes me think we might all benefit from doing high reps from time to time.

[oldtimer1]

That depends on just what body part your're trying to Getbigger.

Hit mine with a hammer. It swelled up real big. 

[urj200]

Good read on the 20 rep squat program

http://cssloanstrength.blogspot.com/2014/01/revisiting-20-rep-squat-program.html

[oldtimer1]

Just did the workout for the hell of it. The pump with all those reps was unreal. It's a pump I don't get with my low set to failure routine.  Those ten pound dumbbells felt like 100lbs after awhile.  I couldn't do that prior to sleeping. I would be too wound up. Actually measured my little arms after and they were within a 1/8 of an inch of their biggest in my youth.  I'm still fairly lean so it's a fair comparison. 

The late Shawn Perrine recommended something somewhat similar. In his split he would include light pumping sets for body parts not trained that day. For example if you were training the classic Chest and back, leg, delt and arm split he would do something like this on chest and back day. He would add some light weight pumping arm exercises on that day.  On leg day he would throw in some chins and dips. On delt and arm day he would put some light pumping push ups and maybe pull downs. So every training day parts were pumped.

I always hated in general high reps for my routines.  First I didn't have the muscular endurance and second my ego couldn't stand using light weights. Just that little pump up session with the 10lbs for 100 reps opened up my eyes somewhat. There is value in the pump.  Now which is better? Doing 5 sets of 12 reps with short rests between sets or doing one set of 8 to failure?  I think both have value.  Thinking I might devote training cycles to volume and then come back to intensity. 

[visualizeperfection]

God I love that place. I go every year and I’ve gone in every season. Fall there is remarkable and those hikes are so cool. Even the Jeep rides were fun.

Have you considered purchasing the Sedona Region to build another apartment?

[Humble Narcissist]

Good read on the 20 rep squat program

http://cssloanstrength.blogspot.com/2014/01/revisiting-20-rep-squat-program.html

The only thing about the program that I changed was that I did the squats last in the routine otherwise there was no gas in the tank to complete the upper body exercises.  I'd do the other exercises.....rest 10 minutes......and then the squats.

[Dokey111]

The only thing about the program that I changed was that I did the squats last in the routine otherwise there was no gas in the tank to complete the upper body exercises.  I'd do the other exercises.....rest 10 minutes......and then the squats.

same

[The Scott]

In the 60's they called this muscle spinning. Nothing new under the sun.  Makes me think we might all benefit from doing high reps from time to time.

I think remember that term...And I also agree on doing high reps from time to time.  Recently I've done 5 to 10 sets of 50 reps with 20 pounds for biceps and triceps.  It HURTs and gives an excellent pump.  So I just tried this 100 rep routine with 10 lb DBs and could not get more than 60 reps for the 2nd and 3rd set on either biceps or triceps, LOL!

But as with the sets of 50, I got a superb pump!  I usually warm up my delts with 5lb DB laterals for 50 reps so perhaps I will do 2 or 3 sets of 100 reps next shoulder session.  There is nothing new under the sun but what goes around does indeed come around especially if it has merit!

I used the J.C. Hise 20 rep breathing squats (and drank lots of milk!) routine in my youth and it flat WORKS! 

[mazrim]

Have you considered purchasing the Sedona Region to build another apartment?

lol

[pellius]

Have you considered purchasing the Sedona Region to build another apartment?

LMAO!

[oldtimer1]

I think remember that term...And I also agree on doing high reps from time to time.  Recently I've done 5 to 10 sets of 50 reps with 20 pounds for biceps and triceps.  It HURTs and gives an excellent pump.  So I just tried this 100 rep routine with 10 lb DBs and could not get more than 60 reps for the 2nd and 3rd set on either biceps or triceps, LOL!

But as with the sets of 50, I got a superb pump!  I usually warm up my delts with 5lb DB laterals for 50 reps so perhaps I will do 2 or 3 sets of 100 reps next shoulder session.  There is nothing new under the sun but what goes around does indeed come around especially if it has merit!

I used the J.C. Hise 20 rep breathing squats (and drank lots of milk!) routine in my youth and it flat WORKS! 

Got a 100 reps the first time for biceps. Triceps I burnt out around rep 60. Same with hammers.  For triceps I was lying on a bench doing simultaneous extensions with my palms facing each other. What a pump. Again doing low sets to failure I don't get that kind of pump..

[ratherbebig]

does this even qualify as broscience?

[oldtimer1]

does this even qualify as broscience?

Sister science.  It was spoken of in the 60's as muscle spinning. The general consensus was it's a temp training protocol.  It probably applies today.

[The Scott]

Got a 100 reps the first time for biceps. Triceps I burnt out around rep 60. Same with hammers.  For triceps I was lying on a bench doing simultaneous extensions with my palms facing each other. What a pump. Again doing low sets to failure I don't get that kind of pump..

I have a freestanding, plate-loaded (standard size, not Oly) lat pulldown in my garage gym that I used for tricep pushdowns instead of individually with DBs over my head.  I figger it's better than me whacking myself in the noggin'!  

When I train heavier, I will sometimes add a set of 50 for biceps and triceps  after the heavy working set just for the joy of that solid pump!

I have done "giant sets"  at such a rapid pace that I can knock out 50 sets in under an hour.  The weight is light but damn does it feel heavy after a few of 'em!  This morning prior to the feeder sets, I did H.I.T.  for back and chest.  Warmed up and then did a set of straight arm pulldowns followed immediately by palms up close grip pulldowns.  Then I did the straight arm pulldowns (trying to mimic a pullover machine) followed by seated rows.

Next was cable crossovers for high reps (I got 30 but they were slow and controlled to failure) followed right away by smith machine bench press, again to failure with rest/pause.  Done.