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Author Topic: pm question answered for all  (Read 3074 times)

gh15

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pm question answered for all
« on: May 21, 2006, 07:00:44 PM »
Quote from: cap86 on May 21, 2006, 06:22:20 PM
GH,

I am trying to grow my arms and wanted a bit of advice.  I am an ectomorph that has a hard time growing my arms.  I am upping my calories, especially protein to aid in the process.  For filling in longer limbs like mine what exercises would you recommend.  I normally do overhead db ext (might cut it out b/c elbow pain), CG bench, dips, pressdowns, barbell curls, preacher curls, cable curls.  Thanks.

xxx



this is a pm question ill answer here so many can benefit from it.

1) bigger arms is more a matter of training than a matter of calories.

2) the less exercises you will do the bigger your arms will get.

3) the more exercises of the "less exercises" done correctly, the bigger your arms will continue to get.

4) work heavy but only as heavy as you can go correctly! work to failure! it might be 12 reps or 9 reps or 6 reps as long as muscle fails.

5) 2 sets each exercise/ 3exercises bicep ans 3exercises triceps. all 6 done in the same workout session.

6) i suggest following routine: monday-arms/tuesday-legs/wed off/thursday-back/friday-chest and shoulders/ sat-sun off

7) training should never be longer than 50-60 min (including warm up and or ab work)

8) high intensity

9) i find machine work to be better when stuck. combine machines and free weights.

10) exercises are all good and have their place as long as you do them right!

11) always flex in the mirror no matter what others think of you.

*if hormones are being used and/or arms are already 20 inches,, the strategy can be changed some (weights/sets) i would still keep it more or less the same. SIMPLICITY is the word.

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fallen angel

MisterMagoo

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Re: pm question answered for all
« Reply #1 on: May 21, 2006, 07:04:38 PM »
wow. that's really terrible advice. "more of less exercises?" #5 negates the other points because you're telling him how much to do. the kind of failure from 6 reps versus 12 reps is far different, same with the fiber usage because 6 is going to get the white fibers but 12 is hitting the red. it's like you took every stupid bit of advice flex magazine ever gave and smashed it into one incredibly general list.
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gh15

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Re: pm question answered for all
« Reply #2 on: May 21, 2006, 07:09:36 PM »
its in the wrong place i forgot ::) mods can move it to the exercise forum..

i also suggest that before you talk to me about flex or any other magazine,,try folloeing it for 3 months especially if you are on hormones. last time i checked my arms they were 22+ inches and real ones
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fallen angel

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Re: pm question answered for all
« Reply #3 on: May 21, 2006, 07:18:27 PM »
you're on hormones. as long as you're training with some degree of intensity and have good genetics you'll get up there. you have no idea what the difference is between red and white fibers, you seem to think everyone grows off of the same number of sets, and you talk about less is more and more of the less is more but then outline a specific program. then you fall victim to the 20 inch barrier like until you're that size you should follow the program. nevermind that someone over six feet tall with big bones will get to 20 inches fairly easily, but a narrower guy under 5'8" might top out at 17 and maybe could get to 20 if he had help.

your "advice" summed up is do 3 exercises two sets each for biceps and triceps, on their own day. and train hard. wow nostradamus, what other earth-shattering prophecies can you give us?  ::)
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LuciusFox

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Re: pm question answered for all
« Reply #4 on: May 21, 2006, 07:20:49 PM »
Quote from: MisterMagoo on May 21, 2006, 07:18:27 PM
you're on hormones. as long as you're training with some degree of intensity and have good genetics you'll get up there. you have no idea what the difference is between red and white fibers, you seem to think everyone grows off of the same number of sets, and you talk about less is more and more of the less is more but then outline a specific program. then you fall victim to the 20 inch barrier like until you're that size you should follow the program. nevermind that someone over six feet tall with big bones will get to 20 inches fairly easily, but a narrower guy under 5'8" might top out at 17 and maybe could get to 20 if he had help.

your "advice" summed up is do 3 exercises two sets each for biceps and triceps, on their own day. and train hard. wow nostradamus, what other earth-shattering prophecies can you give us?  ::)

 Hahahahaha..... ;D
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gh15

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Re: pm question answered for all
« Reply #5 on: May 21, 2006, 07:30:05 PM »
Quote from: MisterMagoo on May 21, 2006, 07:18:27 PM
you're on hormones. as long as you're training with some degree of intensity and have good genetics you'll get up there. you have no idea what the difference is between red and white fibers, you seem to think everyone grows off of the same number of sets, and you talk about less is more and more of the less is more but then outline a specific program. then you fall victim to the 20 inch barrier like until you're that size you should follow the program. nevermind that someone over six feet tall with big bones will get to 20 inches fairly easily, but a narrower guy under 5'8" might top out at 17 and maybe could get to 20 if he had help.

your "advice" summed up is do 3 exercises two sets each for biceps and triceps, on their own day. and train hard. wow nostradamus, what other earth-shattering prophecies can you give us?  ::)


go take your tape mesurment and make a 20 inch with it. it is not easy to hold 20 inch arms even if you are 6'1! especially if it is 20 inch muscle. i can assure you that most guys that are naturally 20 inch at 6'1" at 10% are being called freaks in every gym they arrive at. you wont find many of them. thats that.

now be a good soldier and go read my 200+ posts and you wil l find that my reference in posts is to an average height of 5'9-5'10. not antenas and not short guys ALTHOUGH what those 11 points i wrote will put mass on the arms of any bodybuilder out there from a begginer to a national level competitor.

red white yellow blue muscle fibers,,,no wonder your stuck at 16-17 inches. stop thinking and do what i tell you and youll come and say thanks sometime ;)
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fallen angel

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Re: pm question answered for all
« Reply #6 on: May 21, 2006, 08:38:34 PM »
this is funny cause i don't have 20inch arms or even 15 inch arms ( well i don't know maybe 16-17 )

but whats funny about it is all this talk about huge arms. my question is how much are you curling? cause me at 5'11 195lbs I'm curling with curling bar 255 lbs and my arms are not 20 inch's. then i curl 110lb dumb bells and I'm still not at 20 inches.

so all these theories everyone has is bullshit!!!!  here is my theory what works for me or for the other guy may not work for everyone!!!! so do what makes you feel comfortable and not worry about what the others are doing!!!!
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MisterMagoo

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Re: pm question answered for all
« Reply #7 on: May 21, 2006, 08:55:02 PM »
gh, every kid who ever picked up a magazine is following your "program". it's the most basic arms workout possible. hell i have a flex sitting here from 1998 with an article called the 21-gun salute and dillet puts out exactly what you prescribed. all you said was three exercises two sets and work hard. you dragged 11 points out of that bullshit by just repeating and contradicting yourself. you could have written "step one: do exercises" and it would have been as helpful.

zeek, you're dumb as shit if you think anyone is going to believe you're curling 255. hell with 16" arms i doubt your triceps could handle benching that for more than a few reps. but you do bring up a good point that just because jackass here thinks his 2x3 plan is the ultimate in arm growth doesn't mean it is.
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pumpster

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Re: pm question answered for all
« Reply #8 on: May 21, 2006, 09:09:12 PM »
Gh's advice is good and makes sense-if basic makes the most sense then there's not much to add to it. The only place I differ is training frequency, where I like 2 or 3 times a week but that's something to experiment with. As far as rep ranges, what he said makes sense in that you also have to experiment with reps and see what works for you-different ranges can work better for different muscles, for example. However moderate 8 to 12 is best overall IMO. Otherwise it's simple & common sense good advice to follow. 
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ZEEK

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Re: pm question answered for all
« Reply #9 on: May 21, 2006, 09:15:12 PM »
you are correct the triceps do hurt when i do it.

let me clear it up I can only do 2 curls of 255 which is not alot but I do push myself hard.

but my guns are not 20 inches hahaha it is all in the person i think cause there guys at my gym that are curling right with me that have arms that could wrap around my head but they are like 6'2 to 6'5 range.animals
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WOOO

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Re: pm question answered for all
« Reply #10 on: May 22, 2006, 03:27:30 AM »
Quote from: ZEEK on May 21, 2006, 09:15:12 PM
you are correct the triceps do hurt when i do it.

let me clear it up I can only do 2 curls of 255 which is not alot but I do push myself hard.

but my guns are not 20 inches hahaha it is all in the person i think cause there guys at my gym that are curling right with me that have arms that could wrap around my head but they are like 6'2 to 6'5 range.animals

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ZEEK

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Re: pm question answered for all
« Reply #11 on: May 22, 2006, 09:43:40 AM »
I know your still sitting there curling 50 lbs and crying about it

jealousy is a bitch
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WOOO

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Re: pm question answered for all
« Reply #12 on: May 22, 2006, 10:59:42 AM »
Quote from: ZEEK on May 22, 2006, 09:43:40 AM
I know your still sitting there curling 50 lbs and crying about it

jealousy is a bitch

building arms is all about controling the weight... pushing the muscles to failure without overtraining... what you are probably doing is some sort of ballistic biceps workout... your arms will stay small and you will probably tear something.
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trulytoned

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Re: pm question answered for all
« Reply #13 on: May 22, 2006, 05:33:05 PM »
Quote from: ZEEK on May 22, 2006, 09:43:40 AM
I know your still sitting there curling 50 lbs and crying about it

jealousy is a bitch

nothing wrong with curling just 50lbs, your training your arms not a huge muscle group like your back.
i know big guys that never go above curling 50 pds, then just train till failure.
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big or bust

WOOO

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Re: pm question answered for all
« Reply #14 on: May 22, 2006, 05:34:20 PM »
Quote from: trulytoned on May 22, 2006, 05:33:05 PM
nothing wrong with curling just 50lbs, your training your arms not a huge muscle group like your back.
i know big guys that never go above curling 50 pds, then just train till failure.
absolutely... ego lifting and bodybuilding are completely seperate
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trulytoned

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Re: pm question answered for all
« Reply #15 on: May 22, 2006, 07:05:45 PM »
my thoughts exactly, and form is a lot more important then the weight. Id like to see what kind of form you have curling 255
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big or bust

ZEEK

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Re: pm question answered for all
« Reply #16 on: May 22, 2006, 07:32:00 PM »
the form is up and down no throwing it up.

and of course your tricep is the biggest muscle in the arm so i bust out my triceps to.

and its not ego lifting or body building its what i want to do.

let me clear up somethings this is not all natural..I am on hormones.so i am sorry if i didnt bring that up.
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