Anybody here who had problem with growing his arms?

[Test_subject]

I know, I hate single arm/leg work for that reason. I don't have the time to do it properly.

Also, Bulgarian Split Squats can fuck all of the way off.

 

[CJ]

Also, Bulgarian Split Squats can fuck all of the way off.

I don't hate them in the Smith machine though... But still not doing them.

 

[Send0]

My arms have been about the same size for at least 10 years now. Fuuk, I don't think I grew in any measurement in that time.

You said earlier that you only started out working out with weights 1 year ago... so the past 10 years don't mean much of anything.

 

[SFGiants]

Chins for triceps??

Your post was confusing. You recommended Rows and chins and then you said you have to make the triceps look bigger.

Yeah, dealing with 2 different emergency situations and phone calls last 2 days.

Help grow biceps with heavy rows and chins, not shape but grow.

Help make biceps look bigger not shape or definition but make look bigger, grow bigger triceps.

 

[SFGiants]

This part (Help make biceps look bigger not shape or definition but make look bigger, grow bigger triceps) does not mean without rows and chins to build biceps.

 

[SFGiants]

Also, Bulgarian Split Squats can fuck all of the way off.

Harder than many understand right?

We used those to gauge an imbalance and correct that imbalance as a lot favor one leg or the other in the squat, it becomes very apparent at times during a max.

 

[Test_subject]

Harder than many understand right?

We used those to gauge an imbalance and correct that imbalance as a lot favor one leg or the other in the squat, it becomes very apparent at times during a max.

I admittedly do hardly any unilateral work because of time constraints, but in an ideal world I’d do a lot of it. I don’t think that it’s as important for chest/back etc. but for arms and legs it’s money.

 

[SFGiants]

I admittedly do hardly any unilateral work because of time constraints, but in an ideal world I’d do a lot of it.

Do them as body weight as a warm up and or finisher, have to warm up. Just 2 sets of 8 to 12 reps to balance.

These don't need weight or lots of it, just getting the weaker leg to rep the same as the stronger, always start with the weaker one. I did them as a finisher and boy are they hard when your fried.

 

[BRICKS]

Everyone is just going to ignore the CGBP, dips and weighted chins thing?

Alright then

Usually when a muscle group won’t grow, it’s because you aren’t stimulating it enough to force adaptation.

The last sentence above. Finally, 2 pages in somebody mentions what actually drives hypertrophy. Not sets, reps, training split....th3 actual work you do.

 

[WSSERI]

Everyone TELLING him what to do but he hasn’t told us what he’s currently doing right now. He needs to start there so we can see what he’s doing wrong. Otherwise you’re tossing darts.

Okay, now i am on this routine.

Monday Chest/Back - 5m rest between excersise change
Morning
0. Bench - i said adios because i was stuck on 95kg 1rm for one month (ego don´t like)
1. Incline DB press (34kg) 3sets 3m rest between - start at 8 reps, last set end at 6 (no power)
Comment: Last rep holding in load as much as i can (average 10s), focusing on 2-3sec negatives
2. Cable flyes (6th point on the plate, idk the weight) 3sets 3m rest between - start at 10 reps, last set end at 7 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Weighted chest dips(crossed legs,slight forward tilt) (15kg) 2sets 3m rest between
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown

Afternoon
1. One db row (positionally starting at bentover row and when losing power going to classic row postition to finish) (40kg) 3sets 3m rest between - start at 12 reps, last set end at 10 (no power)
Comment: Last rep holding in load as much as i can (average 10s), focusing on 2-3sec negatives
2. One db row neutral grip (42kg) 2 sets 3m rest between - start at 11 reps, last set end at 8 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Superset-directly after 2.: Resistance band pullup 1set
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown , extreme slow negatives

Wednesday: Legs - 5m rest between excersise change
1. Bulgarian split squat 2x34kg db - 4sets - 10reps ending at 8 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative
2. One leg extensions: 62kg - 3sets - 12reps ending at 9 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative
3. Squat - 110kg - 2sets 12reps ending at 10 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative
4. Smith machine calf raises - 95kg 3sets - 14reps ending at 10 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative

Friday Arms/Delts- 5m rest between excersise change

Morning-triceps
1. French press (25kg) 3sets 3m rest between - start at 12 reps, last set end at 10 (no power)
Comment: Last rep holding in load as much as i can (average 10s), focusing on 2-3sec negatives
2. One arm tricep extension (db) (18kg) 2sets 3m rest between - start at 10 reps, last set end at 8 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Weighted tric dips(lags straigt, focusing on triceps burn.) (10kg) 2sets 3m rest between
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown

Afternoon - delts,biceps,shoulders
1. Barbell curl 32kg - 3sets 3m rest between - start at 8 reps, last set end at 6 (no power)
Comment: Jeff Cavaliere told you need be "leaning" on wall while standing to isolate biceps more
and not throwing barbell up with you whole body. I am starting like this and when i cant go away
from wall and start doing "barbell throwing" style till failure. Last set/last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
2. Preacher curl 1arm (14kg) 2sets 3m rest between start at 10 reps, last set end at 8 (no power)
Comment: Jeff Cavaliere told you need be "leaning" on wall while standing to isolate biceps more
and not throwing barbell up with you whole body. I am starting like this and when i cant go away
from wall and start doing "barbell throwing" style till failure. Last set/last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Chin up - 1set
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown , extreme slow negatives
4. Lateral raises 16kg - 3sets 3m rest between - start at 10 reps, last set end at 8 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative, 3 forced reps at end with gym bro when available
5. Pike pushups with 10kg vest - 1set
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown
6. Bent over one db row - elbows to sides to hit delts (40kg) 2sets
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative, 3 forced reps at end with gym bro when available

I have a lot of free time bcs i am working from home so i am spliting one workout for two parts in a day to have more power and hit muscles harder.

 

[BigBaldBeardGuy]

Okay, now i am on this routine.

Monday Chest/Back - 5m rest between excersise change
Morning
0. Bench - i said adios because i was stuck on 95kg 1rm for one month (ego don´t like)
1. Incline DB press (34kg) 3sets 3m rest between - start at 8 reps, last set end at 6 (no power)
Comment: Last rep holding in load as much as i can (average 10s), focusing on 2-3sec negatives
2. Cable flyes (6th point on the plate, idk the weight) 3sets 3m rest between - start at 10 reps, last set end at 7 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Weighted chest dips(crossed legs,slight forward tilt) (15kg) 2sets 3m rest between
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown

Afternoon
1. One db row (positionally starting at bentover row and when losing power going to classic row postition to finish) (40kg) 3sets 3m rest between - start at 12 reps, last set end at 10 (no power)
Comment: Last rep holding in load as much as i can (average 10s), focusing on 2-3sec negatives
2. One db row neutral grip (42kg) 2 sets 3m rest between - start at 11 reps, last set end at 8 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Superset-directly after 2.: Resistance band pullup 1set
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown , extreme slow negatives

Wednesday: Legs - 5m rest between excersise change
1. Bulgarian split squat 2x34kg db - 4sets - 10reps ending at 8 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative
2. One leg extensions: 62kg - 3sets - 12reps ending at 9 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative
3. Squat - 110kg - 2sets 12reps ending at 10 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative
4. Smith machine calf raises - 95kg 3sets - 14reps ending at 10 (no power)
Comment: Last set-last rep holding in load and screaming, after 10sec again repeat last rep with screaming focusing on extreme slow negative

Friday Arms/Delts- 5m rest between excersise change

Morning-triceps
1. French press (25kg) 3sets 3m rest between - start at 12 reps, last set end at 10 (no power)
Comment: Last rep holding in load as much as i can (average 10s), focusing on 2-3sec negatives
2. One arm tricep extension (db) (18kg) 2sets 3m rest between - start at 10 reps, last set end at 8 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Weighted tric dips(lags straigt, focusing on triceps burn.) (10kg) 2sets 3m rest between
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown

Afternoon - delts,biceps,shoulders
1. Barbell curl 32kg - 3sets 3m rest between - start at 8 reps, last set end at 6 (no power)
Comment: Jeff Cavaliere told you need be "leaning" on wall while standing to isolate biceps more
and not throwing barbell up with you whole body. I am starting like this and when i cant go away
from wall and start doing "barbell throwing" style till failure. Last set/last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
2. Preacher curl 1arm (14kg) 2sets 3m rest between start at 10 reps, last set end at 8 (no power)
Comment: Jeff Cavaliere told you need be "leaning" on wall while standing to isolate biceps more
and not throwing barbell up with you whole body. I am starting like this and when i cant go away
from wall and start doing "barbell throwing" style till failure. Last set/last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative
3. Chin up - 1set
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown , extreme slow negatives
4. Lateral raises 16kg - 3sets 3m rest between - start at 10 reps, last set end at 8 (no power)
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative, 3 forced reps at end with gym bro when available
5. Pike pushups with 10kg vest - 1set
Comment: Montzer principle says you need to do compound at the end because desired muscle fail first after isolation excersies and is perfect for sure TTF or muscle shutdown
6. Bent over one db row - elbows to sides to hit delts (40kg) 2sets
Comment: Last rep holding in load as much as i can (average 10s), wait 10sec and do again last rep with slow negative, 3 forced reps at end with gym bro when available

I have a lot of free time bcs i am working from home so i am spliting one workout for two parts in a day to have more power and hit muscles harder.

Oh boy. I see the problem. You overcomplicated that too much. Use those weights. Use the same exercises but you probably can cut some out to be honest.

Do 2 sets to failure in the 8-12 rep range. When you get both sets above 12 reps, add weight. No slow eccentrics. No static holds. Track progress. Add a rep or weight each week. You’ll grow.

Progressive overload works.

 

[TeddyBear]

FWIW, I spin my wheels a lot. But I grew an okay back and chest while maintaining DYEL arms.

You DO need to isolate muscles that are too stubborn.

 

[Mythos]

Finally, 2 pages in somebody mentions what actually drives hypertrophy. Not sets, reps, training split....th3 actual work you do.

I respectfully disagree with this as advice and really I think it is technically inaccurate. You need a certain amount of volume and it matters for hypertrophy. Otherwise you'd just be able to do a few sets a week per muscle group.

Volume doesn't drive hypertrophy by itself and there's diminishing returns at some point. But there's a minimum amount of volume you have to do and without that, the "actual work" is useless. There's probably an optimal amount of volume as well. That optimal number probably is different for different muscle groups. It probably averages out in the 12 sets/week/group. They are finding that the minimum volume you need to see some gains looks like probably pretty low..probably lower than most of us tend to think. But there is a floor and lower is not necessarily better.

I'm not splitting hairs here.. The message matters. If you're a beginner and someone tells you that volume doesn't matter at all for growth then you're going to end up with guys doing 4 sets of biceps a week in a super low rep range thinking this is optimal and wondering why they don't see results.

I get why you all give this as advice, because guys will tend to do a bunch of useless volume not training to failure thinking they're doing something. But I see the other end of that spectrum just as often.. Guys doing their 4-6 sets of 5 a week for small muscle groups for hypertrophy because it's straight up lazy and also lends more to sloppy ego lifting. Why don't we just say the truth: find the correct volume?

I get we want to keep is simple. If you want to keep it simple why not just advise: generally 12 sets a week/group, rep range under say 15, 8-12 best. It's one sentence. It's also probably what the vast majority of us are doing

 

[CohibaRobusto]

I respectfully disagree with this as advice and really I think it is technically inaccurate. You need a certain amount of volume and it matters for hypertrophy. Otherwise you'd just be able to do a few sets a week per muscle group.

Volume doesn't drive hypertrophy by itself and there's diminishing returns at some point. But there's a minimum amount of volume you have to do and without that, the "actual work" is useless. There's probably an optimal amount of volume as well. That optimal number probably is different for different muscle groups. It probably averages out in the 12 sets/week/group. They are finding that the minimum volume you need to see some gains looks like probably pretty low..probably lower than most of us tend to think. But there is a floor and lower is not necessarily better.

I'm not splitting hairs here.. The message matters. If you're a beginner and someone tells you that volume doesn't matter at all for growth then you're going to end up with guys doing 4 sets of biceps a week in a super low rep range thinking this is optimal and wondering why they don't see results.

I get why you all give this as advice, because guys will tend to do a bunch of useless volume not training to failure thinking they're doing something. But I see the other end of that spectrum just as often.. Guys doing their 4-6 sets of 5 a week for small muscle groups for hypertrophy because it's straight up lazy and also lends more to sloppy ego lifting. Why don't we just say the truth: find the correct volume?

I get we want to keep is simple. If you want to keep it simple why not just advise: generally 12 sets a week/group, rep range under say 15, 8-12 best. It's one sentence. It's also probably what the vast majority of us are doing

bbbbbbut Mentzer said I only had to do ONE SET!

 

[CJ]

bbbbbbut Mentzer said I only had to do ONE SET!

Per month!!!

 

[Mythos]

bbbbbbut Mentzer said I only had to do ONE SET!

Yeah but that's only if you have the MentzerMoustache, (also known as the taint tickler)

 

[WSSERI]

How can you explain then that some naturals after years of fighting with big volumes and no progress acquired far better results with his training program?

 

[Test_subject]

bbbbbbut Mentzer said I only had to do ONE SET!

Mentzer also smoked meth, so

 

[WSSERI]

Mentzer also smoked meth, so

Its not that bad smoke meth every fourth day

 

[Test_subject]

I respectfully disagree with this as advice and really I think it is technically inaccurate. You need a certain amount of volume and it matters for hypertrophy. Otherwise you'd just be able to do a few sets a week per muscle group.

So Doggcrapp training or most Jordan Peters programs?

@BRICKS point was that the number of sets or reps don’t matter as much as the actual work that you’re doing in the literal definition of work in the context of physics: “The energy transferred to or from an object by the application of force.”

Whether that force is applied over 1 set or 15 sets is irrelevant as long as the stimulus is sufficient to promote growth and the actual work being done is the same. Now, there are other disadvantages to high volume like time expenditure and repetitive strain injuries, but in the context of work performed, it’s the same shit.

You can do 10 sets of 15 for everything and that’s a ton of volume, but if you’re using 30% of your 1RM, that’s comparatively little actual work because the vast majority of those reps are a complete waste of time.