My arms are still like drainpipes, where am I going wrong?
Discussion
Half an inch. Half a f
king inch in just over 6 months. Pathetic. Any advice on how to get to my desired 17 inch guns from my current 14.5 inches?
I doubt its my training, I do biceps only once a week as I know its easy to over train them, 3 exercises, normally hammer curls, barbell curls and preacher bench ez bar curls. Triceps I do 4-5 exercises again only once a week, normally skull crushers, close grip bench press, tricep push downs and dumbbell kickbacks.
I do do a fair bit of cardio after every weights session as I am trying to lose 2 stone. Perhaps this is hindering my growth?
king inch in just over 6 months. Pathetic. Any advice on how to get to my desired 17 inch guns from my current 14.5 inches?I doubt its my training, I do biceps only once a week as I know its easy to over train them, 3 exercises, normally hammer curls, barbell curls and preacher bench ez bar curls. Triceps I do 4-5 exercises again only once a week, normally skull crushers, close grip bench press, tricep push downs and dumbbell kickbacks.
I do do a fair bit of cardio after every weights session as I am trying to lose 2 stone. Perhaps this is hindering my growth?
Deadlifts?
And remember, two thirds of your upper arm is triceps, so get dipping, I do 5x5 bicep curls once a week and it's enough, the benching, dipping, deadlifting does the rest.
Let me be the first to tell you having big biceps is quite annoying as you'll always get asked about it by other guys.
And remember, two thirds of your upper arm is triceps, so get dipping, I do 5x5 bicep curls once a week and it's enough, the benching, dipping, deadlifting does the rest.
Let me be the first to tell you having big biceps is quite annoying as you'll always get asked about it by other guys.
I don't know where to start. Just so you know, I'm not a keyboard warrior, I'm a bodybuilder of a few years, 18" arms.
Hum.
Ok, Firstly your upper arm thickness is 75% tricep. So work there is most important. Dips, with an upright upper body position, elbows back and depth as deep as is comfortable.
Skull crushers, elbows in and pointing forward.
V-bar pushdowns. Stay upright, elbows at the side.
Close grip bench press. Hands 6-8 inches apart, pull range of motion down to the chest.
As for biceps:
Preacher curls. Slow, big squeeze at the top.
Seated dumbell curls. Keep the elbows in, make sure you don't swing the weight up. These can also be done with a hammer grip to focus more on the brachialis.
Standing rope hammer curls. Elbows in. Pull the rope out sideways ont he way up, push it together on the negative.
Ezbar curls. Use both wide and narrow grip. Elbows in. Don't throw the weight up.
For all exercises, 3 sets, 6-15 reps. 5 reps is a jack of both trades (muscle of growth and development of strength), master of none. Size is much more likely to occur with 6-12 reps.
If you're dieting, it is difficult for the body to gain muscle as to do this you need a calorie surplus on your expenditure for energy to build muscle (this is being anabolic) however, to lose weight you need to be on a calorie deficit so the body is catbolic and switches to fat (and unfortunately muscle) for energy.
Also over training is to some extent, a load of balls. The body adjusts extremely quickly as long as you eat well and rest enough (I train 6 days a week, train legs twice and am dieting).
HTH
Hum.
Ok, Firstly your upper arm thickness is 75% tricep. So work there is most important. Dips, with an upright upper body position, elbows back and depth as deep as is comfortable.
Skull crushers, elbows in and pointing forward.
V-bar pushdowns. Stay upright, elbows at the side.
Close grip bench press. Hands 6-8 inches apart, pull range of motion down to the chest.
As for biceps:
Preacher curls. Slow, big squeeze at the top.
Seated dumbell curls. Keep the elbows in, make sure you don't swing the weight up. These can also be done with a hammer grip to focus more on the brachialis.
Standing rope hammer curls. Elbows in. Pull the rope out sideways ont he way up, push it together on the negative.
Ezbar curls. Use both wide and narrow grip. Elbows in. Don't throw the weight up.
For all exercises, 3 sets, 6-15 reps. 5 reps is a jack of both trades (muscle of growth and development of strength), master of none. Size is much more likely to occur with 6-12 reps.
If you're dieting, it is difficult for the body to gain muscle as to do this you need a calorie surplus on your expenditure for energy to build muscle (this is being anabolic) however, to lose weight you need to be on a calorie deficit so the body is catbolic and switches to fat (and unfortunately muscle) for energy.
Also over training is to some extent, a load of balls. The body adjusts extremely quickly as long as you eat well and rest enough (I train 6 days a week, train legs twice and am dieting).
HTH
working class said:
Ok thanks for all the advice chaps.
I knew someone was going to say dips! Problem is, I train alone and I cant do 1 dip properly un-assisted. I'll have to start doing them seen as though most of you have suggested them! I'll report back in 1 month.
Sounds like that can be your problem!I knew someone was going to say dips! Problem is, I train alone and I cant do 1 dip properly un-assisted. I'll have to start doing them seen as though most of you have suggested them! I'll report back in 1 month.
Also how many times a week are you training and what are you doing during those sessions?
Oh and I posted about Kevin 'Skip' Hill's DVD and in this clip he talks about increasing arm size.
http://www.teamskip.net/longevitydvd/c2.html
Edited by Ordinary_Chap on Monday 24th January 08:42
Another idea (but happy to be shot down by the more knowledgeable):
Try those cheap Argos push up bars but use them for dips. The movement isn't great as you can only get about 6 inches off the ground thus about 6-10 inches of movement but you can have your feet for assistance plus there's less distance to fall if your arms give way and if you keep your body straight in a reversed press up form (ie your chest facing the ceiling) you can get deeper.
Then eventually, you can do pike hold dips which will work the abs and triceps at the same time.
Pike hold:
Try those cheap Argos push up bars but use them for dips. The movement isn't great as you can only get about 6 inches off the ground thus about 6-10 inches of movement but you can have your feet for assistance plus there's less distance to fall if your arms give way and if you keep your body straight in a reversed press up form (ie your chest facing the ceiling) you can get deeper.
Then eventually, you can do pike hold dips which will work the abs and triceps at the same time.
Pike hold:
ShadownINja said:
okgo said:
Let me be the first to tell you having big biceps is quite annoying as you'll always get asked about it by other guys.
Still hanging around in gaybars, eh?
And its annoying when at the cinema or any other event, big shoulders and arms make it uncomfortable as you've got to scrunch up for the narrow seating
ApexJimi said:
I can see where you're coming from Shadow, with the press-up bars, but I genuinely don't think there would be enough movement to make it worthwhile.
Could be wrong mind, but that's my gut feeling.
I found my triceps do ache after using them but I also do other things like wide pull ups.Could be wrong mind, but that's my gut feeling.
working class said:
Half an inch. Half a fking inch in just over 6 months. Pathetic. Any advice on how to get to my desired 17 inch guns from my current 14.5 inches? ... I am trying to lose 2 stone. Perhaps this is hindering my growth?
Correct. Whilst I was at uni, I was going to the gym quite regularly but never really put on any muscle. I made small strength gains, and my body fat dropped to 7.8%. After I finished uni, I decided to bulk, so started eating 5 times a day. I put on about a stone and a half of muscle and fat (it's very hard to just put muscle on without fat, especially if you're an ectomorph.)king inch in just over 6 months. Pathetic. Any advice on how to get to my desired 17 inch guns from my current 14.5 inches? ... I am trying to lose 2 stone. Perhaps this is hindering my growth?You have to make a decision as to whether you want 17' arms or a smaller stomach. In the long run you can have both, but it will need periods of cutting/bulking or vice-versa.
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