I agree. I change my workouts every week to keep my body guessing so it will have to grow to adapt. I will do db exercises one week and the next do machine exercises, I will take an exercise out and replace it with another or do the exercises in reverse order. I do anything just to keep from being repetitive and routine. You will be surprised at what a slight change or variation each week can do for growth.
Arms!
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A set of 10 reps only takes about 15-20 seconds if you bust them out, so even at 30 seconds per set that is only nine and a half mins of actual lifting, so I got time in between sets to rest and recover. I don't have to be in the gym an hour to do 6 exercises for arms, cause they are easy to do and I don't have to change the weights or anything, just pick up the dumbells and rock n roll. If it takes you any longer than a half hour to do arms then IMO you are either over training them or you are not doing them correctly and using way to heavy of a weight where you take 5 mins each rep or you are talking to much. My arms are a good size at almost 19" and that's all I do for them and they grow like crazy. I curl a lot too bro, I am working my way up to 100lb dumbells , I am on 75lb dumbells right now for my last set of 6 reps. When I did do barbell curls I could curl 205lbs for 2 reps on a max set after all my other sets, and all the while I was only in the gym less than a half hour training on arm day.
But hey, just like assholes, we all have opinions haha. Arnie vs Mentzer styles, Yates vs Wheeler styles, Coleman vs Jay styles, etc etc. You have found what works for you, so that's all that counts. Good luck on getting those 100's 1 day dudeComment
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So your rest times between sets is only like 30-45 seconds. That's very brief, almost like pre-contest work for many. Most guys poundages would suffer bigtime on a Mac Daddy exercise like close grip benches, skullcrushers, bb curls, etc resting that briefly. Shit if you're getting the 75's for 6 on db curls after only resting 30-45 seconds, I'm betting you could get the 85's for 6 had you rested 90 seconds. I am far from a volume guy and mostly train HIT - have for years. I'm not one to live in the gym. However, on the flipside, when it comes time for that all-out, bust-ass workset, I want to be able to give it 110% with max weight, hence, I rest long enough to recup so I can do that.
But hey, just like assholes, we all have opinions haha. Arnie vs Mentzer styles, Yates vs Wheeler styles, Coleman vs Jay styles, etc etc. You have found what works for you, so that's all that counts. Good luck on getting those 100's 1 day dude
And your right brother everyone has an opinion and that's cool. Everyone is different and by everyone giving their opinions it gives people many options and avenues to try to see what suits them well.
Its all good brother. And one day I will get those 100`s!sigpicDGAFComment
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Typically going 20+ reps isn't going to build much size for arms. However, you may not fit into that "typical" category and may benefit from the advice A.B gave you. However, before going that unorthodox route, it would be wise to post the routine, reps, total scheme you have done in the past that has given you 16.5" arms. Only then can one give you a more tailored program.
Also, how long have you been hitting the iron seriously? If not so long, you will get bigger pipes just from hitting the Mac Daddy exercises like bench, militaries, bent rows, chins, etc etc.
DB curls/then DB over head extensions for tri's.
DB Hammer curls/skullcrushers
Cable rope curls/bent over cable rope extensions
EZ bar curls/tri push downs with Vbar or rope
I have followed this for years since I have always seen gains off of it but recently have really stopped seeing any gains. Great swole but no growth. Back and chest have grown from this and still are but nothing with arms.Comment
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I have to be careful with working my arms but they grow like weeds anyway!! Like most I do bi's on back day and tri's on chest and shoulder day. Usually what I do is three sets of ten reps single arm preacher curls for bi's. For tri's I do close grip bench with light weight and usually about 3 sets of 10 to 12 reps or to failure. Lately I've also been doing cable push downs to really burn them out. The reason I have to be careful is, I've pulled tendons in both elbows IMO from doing heavy straight bar curls and also heavy easy bar skull crushers. I've thought about going back to them for a while though...Comment
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