Do I even need to focus on biceps/triceps or should doing the other big muscle group exercises be sufficient?
>>76584608I tried it for a while, you'll be missing outThe only three "small" muscles that need isolation really are biceps triceps and calves
>>76584619forearms too unless you're ok waiting like 5+ years for them to grow via isometric holds. If you're considering triceps small then side delts need that isolation too. waiting for that "sideways curl to bias long head" fag to appear
>>76584633Yes forgot about them. Tho rows do make my forearms sore sometimes. 70% of my exercises are barbell so i feel like adding forearm workouts as a regular occurence would be a waste of time. I just do plate holds and supination/pronation with plates in-between back workouts and call it a day
>>76584608thing is u can't focus on biceps nor triceps because so called biceps or triceps isolations are also retarded compounds :D
>>76585502We would all appreciate it very much if you killed yourself.
>>76584608Just add one isolation or accessory movement for the smaller muscles if you want to keep it minimal.
>>76584608I'm doing all the big compounds and I add barbel curls and dips, seems to do the job well enough. I'm experimenting with what's best for forearms, right now I'm doing barbell holds for 45 seconds. Probably could do more than a static hod but I'm not sure what works best
>>76585925>We would allu're just talking like that bot-bottom but ur true "emotions" shine through, u can't "live" without me :D >but u said regular biceps and triceps movements don't do biceps nor triceps in totality, u said they be shit compounds to begin with indeed, to get biceps or triceps full with all heads u need to disengage shoulder from the movement - u want moar distal parts of muscle (closer to elbow) grown anyways triceps pushdowns overtax long head and under-use lateral head because long head is a 2 joint muscle and will work to extend shoulder - keep humerus vertical - as well as extend elbow, u will also have all the musculature responsible for forward shoulder roll traps pecs lats u fucking name it rhomboids used during the movement >i maxed out stack doing triceps extensions and u think it was triceps doing it? lol D: to lock humerus i'm using support under biceps - face down i push shoulder down in front of pad and this locks humerus between pad and shoulder, musculature rolling shoulder forward is OFF, gets all 3 cause it's pure elbow extension without any other load, a bit awkward i admit, with rack of sort and rubber band horizontal to ground u could do it standing and biceps can't be worked with curls cause u're stabilizing humerus staying vertical the other way around with deltoid which pinches long head at shoulder tendon which will fuck up entire biceps but long especially, pinched muscle can't hold contraction - presented by van dam here is properly developed long head of biceps so u need to lock humerus in place to allow relaxed delt - sit on bench and lean on elbow/forearm with dumbbell in hand, supinate and flex biceps - now it can work and it will grow >>76585950>Just add one isolationexcept it will do fuckall cause conventional "isolation" are just different shit compounds bot-bottom
>>76585502preacher curl focuses on bicep, overhead extension focuses on tricep, you fucking idiot
>>76586016preachers don't preclude delt from flexingand pinching biceps bot and are widely know to fuck biceps :Dhere: https://www.youtube.com/results?search_query=preacher+curl+biceps+tear50k examples of that :D and overhead triceps is just fuck you shoulder movement, it's a form of arm bar lol, no it doesn't grow triceps, all the shoulder rolling forward musculature is all ON, u're rolling actively shoulder forward as u flex shoulder joint xD meine variants don't do it bot: >>76586013
>>76586013>>76586032So what is the best bicep exercise if not curls? (preacher or not)
>>76586032preachers will only lead to a tear if you go too heavy. They effectively isolate the bicep, that's also well known. You get more of a stretch than leaning on your elbows and you don't have to go full extension, so just don't = more growth than your stupid methodoverhead extensions don't and have never fucked my shoulder and I've been doing them for years. The shoulder doesn't roll forward at all, I don't know why you just pull this shit out of your ass. It doesn't matter if your delts are working to hold your humerus in place, once it'd held in place the main tension is through the tricep because that's what's MOVING the weight delts/serratus stabilise when arms are overhead, but they don’t extend the elbow. Only the triceps do that. Stabilisers just hold the humerus in place, they don’t “take over.”An arm-bar is passive leverage against a joint. Overhead extensions are active concentric/eccentric elbow extension under load. Totally different mechanics.The deltoid doesn’t “pinch” the biceps long head.The long head tendon runs in the bicipital groove of the humerus, held by the transverse humeral ligament. Shoulder position can irritate it if unstable, but the delt isn’t crushing it during curls.in a standing curl with arms by your sides, the long head is shortened but still active. That’s why curls still grow both heads, there’s plenty of EMG and hypertrophy data on this>>76586039concentration curls work just fine, he literally described concentration curls but altered slightly so he gets credit for it, he's a complete moron
>>76586071>The deltoid doesn’t “pinch” the biceps long head.well than why i can curl continuously weight without any pain in elbow or anywhere and get doms right in muscle belly with my method: >>76586013>sit on bench and lean on elbow/forearm with dumbbell in hand, supinate and flex biceps - now it can work and it will growbut whatever curl variant just aggravates my elbow and nothing grows? what is the reason if not delt gripping on long head shoulder biceps tendon? what is it ? >skill issue ? pffffdth :D no u're just fulla shit bot-bottom, bot bitch gpt, botino cretino retardo botardo :D and i will go through everything in this post if u keep the thread >huwhy it's free a.i. game typed but it works and it spews real data :D d:D that's why :D it did shitloads of real work today bot :D real tired but real fine at the same time :D
