Quite simple. Post the one "secret tip" that made you get massive pythons. Huge guns. Keep it real and let's have a legit help each other tips thread for arms. I'll go...
>holds. Ending any exercise with some slow contracted holds is God tier. . At least in my experience.
>not hitting a few reps after exhausting any compounds.
Jayden Thompson
I've seen too many pictures of this girl recently, i NEED a name or a source or something. I have like 5 pics of her already and i keep seeing more of them
also arms tip: I always add a set to my isolation work where I halve the weight and then go to failure. Really feel the burn and lets you work on some lightweight form work
Gabriel Young
There's more?? Hook me up. I only had that one. Got it from a MLB thread on /sp/
Kayden Bennett
step it up lads
Jaxson Davis
hold on, lemme make a thread on /s/, see if any of them have some more. ill link it here soon
Alexander Taylor
Closegrip bench*. Lots of strict back work and curls. Boom.
*bullshitting some triceps extensions optional
Ian Perez
dips
Jason Scott
Curls and push-ups every night before bed for about a year, Rich piana style.
Anthony Hall
I dumped everything i had here
Josiah Smith
bench press, dips, and close-grip pushups for triceps pullups/chinups, dumbbell rows, and curls for biceps and forearms
Charles Martinez
God's work. Thanks user
Jason Bell
...
Jason Johnson
oh the source is the coffee place's facebook page, its called grabajava
Levi Moore
I stopped bothering with accessories and just do weighted chins and dips.
Isaac Garcia
NiceMore
Jackson Garcia
OHP, close grip bench (shoulder width not that flared elbow bodybuilding trash), chin ups.
Jaxon Barnes
Did your order the >BRRAAAAAAAPPPPPPPPP
Noah Rivera
her arms suck tho
Elijah Wright
oh shit, thanks a ton, man. she looks so much like my work crush/oneitis, especially that smile, hot damn.
Isaiah Parker
>not BRRAAAAPPPPPuccino
you missed a chance there, user
Andrew Bailey
...
Camden Cruz
>yfw a mans strength is ultimately ruled by normies by arms and chest size.
Justin Anderson
Tbqqqqh, I don't think flaring elbows is wrong on any variation of bench as long as the shoulder blades are pinned together. In fact for the most part I would say flare as much as grip width allows, so long as scapulae are pinned.
i just got done doing this too, thanks anyways man. I'll keep your link around in case i need it though.
God's work tonight, men.
Hunter Torres
Never did much for biceps but Skullcrushers are the king arm workout. Start with the bar just behind your head dont go straight over your chest and do as heavy as you can, follow up with some close grip pushups for maximum gains
Thomas Fisher
>obsessing over a 7/10
never gonna make it
Jaxson Gonzalez
i can NEVER get skullcrushers to feel "right" when i do them
Josiah James
have you tried doing lower weight?
Eli Howard
Yeah, i've tried as low a weight where it still feels like im actually doing work. it's like i can't keep my arms straight/my shoulder creaks/pops weird. i dont know man, i usually just stick to Tricep Pushdowns instead
Jacob Gutierrez
Heavy Weighted Chinups
Nicholas Torres
thinking any normal people give a fuck about "strength" and how many lmapl8 you can OHP . lol. normies only care about AESTHETICS.
Josiah Barnes
weighted pullups, weighted dips, benchin' like usual
drops sets of curls and hammer curls, including doing like a set of 50 reps of 10 lbs at the end. legit not based on any data except doing it myself because it seemed like the thing to do.
works for me
Aiden Jones
this
i feel like bodyweight guys have best arms because they focus so much on pullups and dips
Eli Robinson
stand and alternate curl the heaviest weight you can without having complete shit form for 8 reps
Noah Taylor
god damnit took me more time to type this than finding the hoe 1.use chrome 2.right click on picture 3.search on google 4.tadam
Barista Eleni
enjoi
Henry Morgan
shes only got just more pics in fishnets doesnt she?
nothign very good
Colton Howard
Not doing 8-hour arm routine. Don't you want to live humanity behind? C'MON
Dominic Nelson
Biceps- heavy BB curls, 7 full reps, 7 half reps, 7 more half reps working on the other half of the full motion anf just 7 more full reps ftw. Also concentration DB preacher curls. Tris- rope pull downs focusing on motionless elbow and full extension with outward rotation. The mass builder is weighted dips. I usually clasp a 50 or 60lb DB between my knees for 6-10 reps and then i drop it to finish 3-5 nonweighted reps
Colton Williams
i swear i tried that and it just gave me a bunch of generic results. doesn't matter though since we sourced it all in this thread anyways
Brayden Reed
Im at work... does she have nudes, i want to see that pussy so bad.
Jaxon Walker
biceps: high volume and frequency, hit them every session triceps: bench 3x a week, close grip bench, direct tricep work
Caleb Wilson
just go for failure. Always go for failure. I fucked around for a year with mediocre gains because I was too afraid to truly go for failure before the last set. Then I started ALWAYS going for failure, and a new world of gains opened before my very eyes
Justin Clark
tyre flips on god
Austin Smith
Pick up weights and put them down Eventually, you will look like a clown
Do daily squats because they are the best Spot your gymbro while he shits on your chest
Easton Williams
go heavy on bicep curls. don't worry about cheating a bit. also do them often. if you hit the gym 3 times a week, do 4-5 sets of biceps curls each time and go as heavy as you can. aim for sets of 3-5.
Brody James
Just do BBBR you sub 18" bicep fags
Joshua Lopez
this shit needs to stop. I see so many girls stretching their ham strings out like that to make their asses more defined. We all know you have a flat ass, who are you trying to fool?
Hunter Thomas
*Rips Vape with t-rex arms.*
>Training arms is for faggots. SS 5X5 is the only program I need for arms.
Julian Hughes
I do these and I still have small arms
I weigh 169 and do them +75lbs x 3. Maybe it's body dysmorphia, I don't know.
Carson Morales
>Huge guns Stretch em a lot, and stretch the chest/traps/lats before hand too because they can restrict ROM.
Isolate triceps unless you have a cable machine. Do preacher bench and hammer curls, finishing with light incline curls are a must for biceps.
Mason Hernandez
Picture of physique should be obligatory to be allowed to give advice in these threads
Jace Jenkins
Do what?
Chase Barnes
These work? Cuz it actually makes sense...
Jeremiah Johnson
Unless you're a complete beginner you really should train arms, even if you're training for strength only
Alexander Wilson
Little known fact is that your bicep isn't actually at full stretch until your humerus is quite far behind your body. Cable curls quite far behind my body did some good shit for my arms.
Jordan Lopez
CHIN UPS
Seriously disappointed with the lack of chin ups posted in here. Chin ups are GOD TIER for building your arms, especially if you are a skelly or skinnyfat.
CHIN UPS should be done 3xf up until you can do 3x12 consistently with bodyweight. Then add in some weight.
Aside from heavy compounds I only do chin ups and dips and my arms are yuuuge
Adam Watson
Except no
Ryan Hall
Hammer curls heaviest you can do 8-15 reps, drop set with next weight class under and do bicep curls till failure
Christopher Watson
Farmers walks.
/thread
Zachary Miller
How much will my arms grow if I'm on a cut but still get ~110g protein daily?
Jackson Collins
Why do you care?
If the girl arches her back and pulls her cheeks apart when you put your dick in there, what's the difference?
Would you seriously turn it down because the woman doesn't ACTUALLY have a cartoonishly good body in real life?
Brandon Taylor
Contributing with my civic duty. You niggers can scan through yourselves.
the people who have just an "arm day" are the guys with the smallest arms. Also so they push more weight than what is realistic for them and use the most horrendous form. Cheating to get the weight up is OK, but they go so heavy that can't even slow burn the eccentric portion.
Evan Anderson
i don't think she works there any more since she's not on their site
>tfw I fell for the "rows and pullups are enough" meme and now I have stick arms
Robert Reyes
This is only accurate for nattys.
Grayson Murphy
>Cheating to get the weight up is OK It's really not. Maybe if you're on your last rep but if you're doing it consistently, you might as well be half-repping.
Ayden Reed
Removing this meme from my conscious mind is the best thing I've done for myself. If someone tells you to just train back for arms, then check out his 13 inch stickbugs before taking his advice seriously.
Gavin Campbell
They would be... if you did a lot of different rows and chinups. Not just pendlay and pullups. I've been doing t-bar rows, to t-bar one armed rows, to concentration curls supersetted with chinups every set.
They hit my arms fairly hard. Kroc rows are also pretty good.
Jaxson Reed
You're wrong. She worked at a Graba in washington state and now attends university there.
Liam Hernandez
...
Jackson Fisher
Volume and frequency.
Isolation exercises.
No 3x5 bullshit.
4x8 or more if you have time, minimum two accessories for arms on top of whatever lifts you do.
Do it several times a week, no once a week bullshit.
Don't overcomplicate it by trying to be some super compound autist. Isolations are great because they're not systematically fatiguing, e.g. you can do tricep pushdowns after heavy bench, but you're likely going to suck some serious shit if you try to go hardcore on heavy incline right after heavy bench, and you're not going to get any significant volume at a decent weight in.
Arms grow slow, recover fast. Use the latter to your advantage in planning your week.
William Perry
I had the same issue had to start doing cross body tri extensions