ive been making good progress on the rest of my body, but my arms still look like sticks. im talking biceps triceps and forearms, mostly im wondering about the volume, how often and how much should i train them to make some serious gains
Preacher curls, JM press, some hammer curl variation and some overhead extension. Standardize your form and treat them as main movements.
>>76578979No issue with those exercises but do dips and chin ups too. Weighted of course.
>>76578979>>76578990how many times a week should i do them. i know theyre smaller muscles so they recover quicker but i also dont want to overtrain
Let me guess ppl or upper lower?Train your arms first on lower day or swap to Push+biceps pull+triceps
>>76579022You could probably do them 3-4 times a week as long as they have healed from your last session
>>76579022Counting only isolation, anywhere between 6 to 9 sets per week for each muscle group should be good. Start at the lower end and add volume if you plateau or feel like you could do more without harming recovery or reducing intensity too much.Also swap your variations (i.e if on upper 1 you did preacher curls, on day 2 do some other curl variation) so you can push hard without having to worry about overuse injuries.
>>76579022I do about 20 sets per week for a muscle. So for example for triceps:Monday:5x8-12 overhead cable extensions5x8-12 dipsThursday: 5x8-12 skullcrushers5x8-12 dips
>>76579111I guarantee you are fat and have dog shit triceps
I am going to be somewhat contrary.You are deadlifting, aren't you? Your arms are the meathooks that hold 300-400-500 pounds in place. Get your deadlift up (while doing curls and extensions - Im not saying dont do them) and your meat hooks will grow.You are doing chinups arent you? Your bloated bodyweight is more than any dumbell you will curl, and yesl, chinups are a compounbd mvoement, your biceps will be holding your bodyweight. Start doing chinups (palms facing you) to build the bicep.I recommend frequency (2-3times per week) for the curls and extnsion work. No need to do 5 sets. Jist do like three sets and go for a pump, progressing slowly, three times per weel. Let the deadlifts, bench, and chinups be the heavy weights, do the dumbell shit for lighter punmps.
>>76578973>ABA lifting week before 1-3 day rest>A day is either shoulders or chest, and do some chest on shoulder day>big lats/traps so shoulders can grow and arent being pulled out of socket under heavy load>lots of cheat raises aka bent elbow and not extended arm, just do heavier weight or more sets>only go actually heavy at the beginning of the lifting week(can force you to rehab for a week) and end(if long rest period)>find what brace works to reduce impingement and put all the weight on a properly postured shoulder rather than bone/tendon>make bench/incline/dips shoulder centric to get all fibers than just doing overhead work as strong front delts are typically the bottleneck of strong presses>eat a lot and lift a lot, delts recover fast>isolate delts more to get hypertrophy to 100%, its easy to get traps/jump the weight up/standing bench etc>grip hard and narrow grip dont break your elbows locking out
>>76580532>125 1rm mp to 165 1rm in less than 6mo doing shoulders 1x/wk avg
>>76578973Start with your fists and roll your hand and shit. Dls/rack pulls overhand only. Bb curls/tri grip skullcrushers. Db forearms on a barbell bench and lean. Hybrid lat raise forearm jerkoff curls. Db skullcrusher esque wrist curls. Roll with your fingertips, twist and rotate elbows and shoulders for different fibers.
>>76578973I just did underhand pulldowns (lat pulldowns, I guess) and my arms are PUMPED, especially my forearms. Try that. Use a lot of weight.>reverse grip pulldowns I guess theyre calledhttps://www.youtube.com/shorts/0IE0bIqjiaw
>>76580491The "compounds are all you need" ideology is pretty common on /fit/, so you're not really being contrarian.
>>76580625I didnt say thats all you do. In fact, I recommended light isolation work three times per week.Most advice prior to mine had been about various types of single joint curls and extensions. Nobody was telling Timmy to load up the bar
>>76580491This is what I do and while my arms have grown they are not that big. It turns out you don't need huge biceps just to act as meathooks. Maybe bodybuilders just have massively disproportionate arms idk. But I've got like 45'' chest and 14'' arms
>>76578973> how do I make my arms thickerThe cheapest way is to drink olive oil frequently. Alternatively there is crisco, which I think may be easier on your guts but isn't as bioavailable. Ease into it to give your body time to adjust to the extra fat and calorie load, slowly incorporating 1 additional tablespoon per day per week. Ramp up until you have an additional 35000 calories per week. This should get you thick in short order (around 1 year). Make sure to also eat a balanced died and probably take a multivitamin on top of the oil
>>76580491I deadlift 500+ pounds and my arms are tiny, especially when compared to dyels who obsess over them more. I also do half assed curls like you're suggesting, but it's not enough. Personally I don't care, but I wouldn't recommend this advice to OP.
>>76579130not really, this isn't a tricep pose but they're pretty nice.too much volume for you, faggot?
>>76578979>Standardize your form and treat them as main movements.This alone made my arms blow up
>>76581072What "bodybuilders" get away with is not really good advice for most of us who will never look good enough to step on stage, simply because of genetics. I started off with 14 inch arms and over the past 12-15 years have gained about 50 pounds of muscle (yes, steroids involved). I now have 18.25 and 18.5 inch arms. So for me, it all worked. There's an old school saying that you put one inch on your arm for every ten pound muscular bodyweight. So for me, that sort of rang true.If you want to make yourself bigger and stronger, I think one needs to become stronger. And bigger. Thats why I am stressing deadlifts. You can't "hack" the process and put a couple inches on your arms. Unless youre a genetic outlier, like so many "bodybuilders" are.
>>76583272I see a lot of guys with bigger arms though who aren't that strong it seems likewhatever I don't really care. I pretty much agree with you. I just wanna be strong and look like whatever I look like as a strong guy
>>76578973Take one day out of your weekly routine and dedicate it to arms, it helped me a lot. The problem with only hitting bis on back/pull day and only hitting tris on chest/push day is that you hit them at the end when they're fatigued. If you don't want to replace a day with arms you can also hit arms on leg day, which has the bonus of making leg day actually fun.
>>76578973Weighted chinups and dips. These will give you arms like a gorilla. Your arms won't be particularly aesthetic but they will be big and thick.
