[TravelerKai]

24 posts and no one posted this already?

Shame on you guys.

OP watch the whole video. CT is right. You have to speak over what you want. He may sound silly but he is preachin the truth.

[rudebwoy]

(02-26-2017 11:05 AM)Sensei Creation Wrote:  

Thanks for all the replies.

Yeah I know my arms are proportionate with my body per say but still it's quite discouraging having been training two years now and not having the arm size I thought I would have by now.

I think you guys are right in the sense that I am probably going to have to get bigger overall in order for my arms to grow. I'm currently sitting at 78kg if I can bulk to 83Kg i think it may make a world of difference.

I tried out Rudeboys suggestion of doing reps of 20 last week for my biceps and man I really felt a difference. I think they must have been used to my training schedule of 8reps because they were sore for at least 2 days, it felt like I really shocked them.

I was curious so I extended that high rep range of 20 reps to my chest workout also and I also felt a big difference. I'm switching to high rep exercises for the entirety my upper body for a month or so just to shock my muscles into growing a bit as it really did seem like they were used to my training pattern and I has stagnated and just wasn't growing.

One thing I did notice though, I find it hard to really feel my triceps being engaged when I'm working them.

With the exception of tricep dips and tricep pushdowns , every don't really feel my triceps being engaged in the other tricep exercises that I do.

On the close grip press I feel my triceps a little bit but I also feel chest activation. ( I focus on keeping my elbows in and the bar is located just below my chest).

With skull crushers I feel a lot of pressure in my delts.

I think I my also need to revise my form on all things triceps.


But yeah I think the main thing is I just need to bulk up really.

Nicely done, the high rep routine burns likes a mother.

Sometimes I just do reps with the big bar and no weight. I do sets of 4 and 25 reps, that is a nice finisher. My workout partner who switched to crossfit couldn't do the same exercise. lol

[H1N1]

^^ Paul Carter has a finisher like that he pinched off Donnie Thompson or someone, which is a single set of bicep curls with the unloaded barbell, shooting for 100 reps. High reps can be a great way to train.

[Looney126]

As someone already stated, Do your arms once a week, or you risk overtraining them. Your arm muscles are going to be stabilizer muscles in pretty much every lift you do anyway (staples being bench, shoulder press, deadlift all help your arms). My arm day consist of DB curls 3x4/6 (once you hit 6 reps move up in weight for all these excercise), close grip Bench for your triceps 3x4/6, hammer curls 3x4/6, and then I finish it off with skull crushers 2x6/8. I used to do EZ bar and BB curls but I couldn't manage to keep good form so I just switched over to DBs. That's all your preference though. The important thing is frequency/rep control + good form.