6'6" master race checking in. How do I fix my pathetic arms? I've lifted for two years, here are my non-e-stats: >Bench Press: 70kg x 5 (my ridiculously long arms make bench pressing very hard) >Squat 105g x 5 >Deadlift 120kg x 5
My current routine:
A: >Deadlift 1x5 >Pullups 3 xF (I can do around 7-8 on the first set) >Leg curls 3x10 >Seated cable rows 3x8 >Biceps cable curls with EZ Bar, 3x10 >Wrist work (rolling up a 2.5kg plate on a bar) 3xF
B: >Squat 3x5 >Bench 3x5 >DB Press 3x8 >Lateral raises with cable, 3x10 >Triceps Pushdown with EZ Bar 3x10
Routine is AxBxAxx / BxAxBxx
I weigh around 225 lbs / 100kg. My arm span is roughly 220cm.
pic related, my pathetic body. Also, I had to lose 15kg first over the course of roughly 6 months.
2 years? Did you forget to eat during these years?
Zachary Smith
if I was 6'6 and wanted big arms I would take steroids
not joking
Charles Reyes
>Did you forget to eat during these years? I weigh 100kg dude. Seriously considering it.
Parker Martin
Can't grow if you're not hitting macros
Joseph Cook
How are you that fucking weak after 2 years?
Jackson Nguyen
>How are you that fucking weak Yeah, everyone at my gym benches 2+ plates and squats at least 3.
Stop the fucking e-stat bullshit.
Austin Cruz
No offense but those are shit stats not even a fit estater Get strong and even bigger you will gain bigger arms
Charles Williams
You been lifting for 2 fucking years and you can only squat 2pl8 for 5 and bench 70 for 5?????????
Ian Adams
My range of motion is probably twice as big as yours.
I am asking on how to grow bigger arms, not how realistic it is to squat 2 plates after 3 months of SS.
The only guys at my gym that deadlift as much or even more than I do are roid monkeys and a handful of guys that are just strong, but you can count them on one hand.
Adam Davis
im 6'3 and i just do body weight exercises. ive given up on ever being fuck huge as long as i can stay at a practical level of fitness
Nolan Carter
Once you admit all your lifts are shit, you will start growing.
Eat more. How many calories are you consuming? I am only 6'3 and I needed around 3.5k calories to start growing.
Cameron Thomas
Well, it's not visible on that picture but I still need to lose another 10kg or so. I am still a fucking fat ass, albeit on a very thin frame.
Nathaniel Bailey
I'm 6'5" and can do 5x375 deadlift after intermittent weight training over the past 7 months. What are you doing wrong?
Charles Perez
I'm 32 years old, I started lifting at age 30, m8. I had never done sports before.
Jackson Carter
But, to answer your question: do seated curls with a bar. Dips or whatever for tri's. Your arms will get bigger
Joshua Russell
Hmn, alright. Like I said: seated curls with the bar and your arms braced, and tri pulls or dips. Or skull crushers. Anything really
Camden Morris
I don't know if it is possible to get this into your anti-fitness brain, but you need to get a proper routine.
At your stats you have to be able to have WEEKLY progress. Every fucking week you should easily be able to progress every lift by at least 5 pounds.
If you interested in actually making a difference then learn programming and form on /plg/. For diet advice check the rest of fit.
If you keep training the way you are you will still be dyel in 5 years.
Thomas Flores
6'3" 190 lbs here, I can kind of feel your pain, but desu, idk from that picture but you just look like an average non-lifter after those two years, no offense. Hard to tell what is going wrong exactly. I know you weigh 220lbs but what are your calories at? Your progression seems a little slow for doing 3x5s.
My routine is actually pretty similar to yours but I'm getting good progress. Main difference is that I have more volume on bench and shoulders (you aren't OHPing?) and do cable lat pulldowns.
Matthew Rivera
>The only guys at my gym that deadlift as much or even more than I do are roid monkeys and a handful of guys that are just strong, but you can count them on one hand.
>my gym is full of halfassery and weakling so its impossible for you and your gym to have higher standards than mine!
Juan Jackson
Lifting what for two years?
Bentley Bennett
120kg
ONE HUNDRED AND TWENTY KILOGRAMS
THAT'S BARELY ABOVE BODY WEIGHT
IT SHOULD BE EASIER WITH LONG ARMS
>The only guys at my gym that deadlift as much or even more than I do are roid monkeys + a few
>why do I look like shit?
go find a very tall tree
Brayden Torres
why would it be easier with long arms lol what are you twelve
Leo Clark
>I know nothing about fitness
google 'deadlift long arms'
David Miller
It should be super easy. I'm less lanky than OP (but still enough to be nicknamed the orang-utan) and my deadlift utterly shits on everything else. Pulled 5plate before I was able to consistently squat 3plate.
Cameron Sanchez
>master race FUck off, you must earn to be called master race, faggot
James Green
>100kg isn't light af for 2 years of gyming and being 6'6"
Jacob Rodriguez
It's actually embarrassing
Logan Nelson
I have short arms and I had a near meltdown when I couldn't dl 3 plates the other day.
Rack pulls do not help the dl.
Wyatt Rogers
They can, but almost no-one actually does them in the way that will carry over most.
Jaxon Johnson
yeah i'm similar, 6'0 and deadlifting 4 plate while squatting about 2
FFMI breaks down pretty significantly the further you get away from the group used to derive it.
Hudson Rodriguez
Coming from someone who is 6'5", you need to take these steps for bigger arms:
>EAT MORE >Get MUCH stronger at pressing and pulling movements (biggest focus) >Use progressive overload on arm isolations as you continue to EAT MORE, because you won't get big arms curling 10kg, or having weak triceps >Get on a decent program coupled with EATING MORE and get stronger over all
Good luck m8.
Sebastian Reed
Low as fuck?
Jason Robinson
Well below the knees certainly, but its more a matter of form on the pull than the exact height. Too many people scoot in on the bar and treat it more like a leg press than mimicking their deadlift form at that point in the lift. That's great for improving your rack pull but it tends to get too far from the limiting factors on their deadlift to have much use at improving their floor pull.
Ryder Davis
honestly you just need to get stronger OP.
Charles Cox
I'm the same height and my lifts are better than yours after 3 months, eat more
