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What doesn't kill me makes me stronger!
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3,167 Posts
Discussion Starter · #1 ·
I've been lifting for a couple of years properly now and on and off for 10 years plus before that!

My strenth has come on well in that time but no matter what I can't seem to get my arms over 17" :(

Any advice would be greatfully recieved otherwise I'm just going to try siteing the stubbourn bloody things...
 

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What doesn't kill me makes me stronger!
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3,167 Posts
Discussion Starter · #3 ·
I've tried allsorts mate, always include bb curls and weighted dips no matter what! I've tried high volume, low volume heavy weights, supersets, drop sets the bloody lot.

Best I seem to achieve is a good pump and that's about all :(
 

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6ft 4inches, 19 stone fat fvck
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I find pullups are a killer for my arms and nothing seems to hit my biceps as well as they do.

Not sure what to suggest really? Theres always synthol :lol:
 

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What doesn't kill me makes me stronger!
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3,167 Posts
Discussion Starter · #7 ·
\ said:
I could tell you but its gonna be a long post, and most likely you wont accept/believe it.ive also got a routine that wil get them growing.
I've come to the point where I'm willing to try anything mate, I'd love to hear what you've got to say :)
 

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What doesn't kill me makes me stronger!
Joined
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3,167 Posts
Discussion Starter · #8 ·
\ said:
I find pullups are a killer for my arms and nothing seems to hit my biceps as well as they do.

Not sure what to suggest really? Theres always synthol :lol:
I do pull ups every back session.....

I think I'd rather site gear than use synthol tbh :lol:
 

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Premium Member
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7,306 Posts
bigbob33 said:
I've come to the point where I'm willing to try anything mate, I'd love to hear what you've got to say :)
ok.im going take the time as im feeling in a good mood today.firstly ill say that ive done this.It works(1/2inch growth in 2 weeks)ive got less than average bicep length, but slightly aboveaverage tricep length, so my genes are about average.its also very hard.you wont appreciate how hard until you try it.

there is only three reasons why your arms arent growing,

1)youve maxed your genetic pontential.(unlikely)

2) your not traning hard enough(very likley)

3) your system is not recovering(likely)

Firstly take a week off.(yeah i know) but at least 4 days, to try and let your body recover.

your gonna be training twice a week.thats two full body w/o.the focus will be on yuor arms,so you must limit the rest of your w/o.train legs, but limit your chest back etc to isolation movements, we want to preserve the arms, strength for the specialisation, not destroy them with heavy presse etc.

the first movemnet is a one rep chin.shoulder width underhand grip.

you are gonna take 30 seconds to slowly inch you way up to the top.pause for 2/3secs then 30 seconds to slowly lower yuorself.you will need a partner with a watch who can call out the times, 5 , 10 15 etc.no swinging cheating PERFECT FORM.when you hit bottom pick up a barbell immediately!

and curl for 8/10 reps to failure.again perfect form, when you cant move the bar, have your partner, strip a few plates and keep going.this will fry your biceps like never before.Have a few minutes rest, then we do dips with exactly the same protocol.(start at the bottom) 30 seconds up then 30 down.immidately followed by a tricep movement,pressdowns are good.make sure you keep the form strict, fail then drop weight then fail gain.you only get one shot at it, so you must make it count.you cant make up for hardwork by doing it again.twice a week, for a month, aim to add 5 seconds to the raising/lowering every workout.keep detailed records,and work till you want to die.report back in a month.this is a tried and tested protocol used for 30 plus years at nautilus.It rarely fails, if executed correctly.
 

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nothing substitutes training smart and hard
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1,512 Posts
i followed something similar to that years ago i got it out of a book massive in 10 weeks or something like that completely changed my approach to arm training
 

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What doesn't kill me makes me stronger!
Joined
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3,167 Posts
Discussion Starter · #14 ·
\ said:
i followed something similar to that years ago i got it out of a book massive in 10 weeks or something like that completely changed my approach to arm training
So you rate it as well?

I'm thinking that it'll probably damage more muscle fibres therefore leading to more growth, but I'm not sure if that's right......

As I said I'll give it a go as nothing else has done a lot recently
 

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5,679 Posts
Cable preachers using FST7 for bi's worked wonders for mine, for tri's I just rely on heavy pressing mainly finished with some p1ssy skull crushers/cable extensions. Sometimes when I feel like it I do cable preachers supersetted with bar curls, 4 sets of each with no rest inbetween.
 

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nothing substitutes training smart and hard
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1,512 Posts
bigbob33 said:
So you rate it as well?

I'm thinking that it'll probably damage more muscle fibres therefore leading to more growth, but I'm not sure if that's right......

As I said I'll give it a go as nothing else has done a lot recently
i adapted it after a while the basic lesson was that most people do far to much work on their arms and low volume to maximum failure is the best approach an di must admit i agree
 

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Gym Addict
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183 Posts
Ive been getting into HIT lately and have been looking for a good arm workout which incorporates the principles of hit so i gave the workout essexboy advised a go earlier today. I do admit i did my chest workout before hand (mike mentzers pec dec then incline machine bench), i felt well rested so it didnt effect my arm workout too badly although it is definitely preferable to not do this id say.

All in all, it was a great workout, possibly the best ive had. As essexboy said, hard to time the pullup without a partner, but i just about managed it. Make sure when you go onto the barbell curl, or the tricep pushdown to keep good, slow and controlled form, i personally went with 4 seconds up, 4 down, as mike menzter advises, all to easy after such a hard pull up/dip to use momentum to help lift the weight, but as mentzer says, this is an outside force which should be eliminated. You really have to push yourself with this workout, get that extra rep or two that with a normal workout youd think you didnt have in you, because as essexboy said, you only have one shot at it and you dont want to leave thinking you could have done that bit more! You may leave, or think before hand , wow ive only spent/only going to do 20minute in the gym, surely I havent done enough, but if you do it properly, you definitely have!

ill keep you updated with how i get on!

Edit: One more piece of advice, do this when your gym is quiet, you dont want to be waiting for stuff half way through this!
 

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Unless you're a bodybuilder you only rent food
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5,555 Posts
essexboy said:
ok.im going take the time as im feeling in a good mood today.firstly ill say that ive done this.It works(1/2inch growth in 2 weeks)ive got less than average bicep length, but slightly aboveaverage tricep length, so my genes are about average.its also very hard.you wont appreciate how hard until you try it.

there is only three reasons why your arms arent growing,

1)youve maxed your genetic pontential.(unlikely)

2) your not traning hard enough(very likley)

3) your system is not recovering(likely)

Firstly take a week off.(yeah i know) but at least 4 days, to try and let your body recover.

your gonna be training twice a week.thats two full body w/o.the focus will be on yuor arms,so you must limit the rest of your w/o.train legs, but limit your chest back etc to isolation movements, we want to preserve the arms, strength for the specialisation, not destroy them with heavy presse etc.

the first movemnet is a one rep chin.shoulder width underhand grip.

you are gonna take 30 seconds to slowly inch you way up to the top.pause for 2/3secs then 30 seconds to slowly lower yuorself.you will need a partner with a watch who can call out the times, 5 , 10 15 etc.no swinging cheating PERFECT FORM.when you hit bottom pick up a barbell immediately!

and curl for 8/10 reps to failure.again perfect form, when you cant move the bar, have your partner, strip a few plates and keep going.this will fry your biceps like never before.Have a few minutes rest, then we do dips with exactly the same protocol.(start at the bottom) 30 seconds up then 30 down.immidately followed by a tricep movement,pressdowns are good.make sure you keep the form strict, fail then drop weight then fail gain.you only get one shot at it, so you must make it count.you cant make up for hardwork by doing it again.twice a week, for a month, aim to add 5 seconds to the raising/lowering every workout.keep detailed records,and work till you want to die.report back in a month.this is a tried and tested protocol used for 30 plus years at nautilus.It rarely fails, if executed correctly.
Take note, guys, how slow, strict and intense the reps are! :thumb:

All reps should be like this! One exercise done correctly is worth 10 done wrongly!
 
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