If you're an arm freak like me you probably have a certain philosophy on how to train your pythons. I sure would like to hear your views on the subject!
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If you're an arm freak like me you probably have a certain philosophy on how to train your pythons. I sure would like to hear your views on the subject!
I have 17" arms and it's been many years since doing any direct arm work. I'm 5'10" @ 218 pounds. I hate training arms.
I am not an arm guy either. Standing in front of a mirror curling is boring to me. I know, I’m weird.
Why do people associate big arms, no not arms, big biceps with being strong? They are the smallest superficial muscle group you can train. At best they play a supporting role for real mover muscles. Biceps don’t help you throw a ball, a spear, push a car, punch or help carry your buddy’s refrigerator up some stairs. If you carry a heavy box you don’t hold it out in front of you. You hold the box against your belly and hips shifting the weight to your legs and hips. I don’t get it.
Yeah fellas I get that you don't see the importance of arm training, but the post is kinda for the people that do. Thanks for the input tho! =)
Best of luck building those Guns!
LOL! I actually have been pushing the bicep work more than usual. I don’t have a dedicated arm day, but I’ve been paying more attention to what I’m doing and trying to add weight once I can hit a certain rep range. Before I just went through the motions and didn’t care if I skipped a week. I do some kind of curls on my press days.
The only thing I can have learned is not to go as heavy. I kept going too heavy, using body english, and would keep getting injuries in my wrist, elbows, and tricep tendons. Now I do super strict reps in the 10-12 rep range with mostly cables and machines. Some DB curls but that is it. I could not grow shit injured so I had to make those adjustments and they worked.
When was the last time you competed? You remind me of a young Dorian Yates.LOL!
Arms can be tricky. I personally don't believe in hitting ARMS on their own specific day. I did that for years and saw minimal growth.
For me, the best way was to train triceps with chest and hit biceps (concentrated movements) on shoulder day and always hit EZ Curl Bar Curls on Back training days just to maximize the muscle as it has been used quite a bit training a lot of back movements.
*Haven't measured my arms in a long time, I'm between the 18-19" range right now and if I can get my damn biceps to grow they'll be 20" in no time! I've got very long arms and have a long and flat biceps head on both arms. I've been noticing I'm starting to get better shape and when pumped have somewhat of a peak =)
I hit arms hard one day a week and hit them again on Saturdays ( more reps/ lighter weight) quick rundown of lifting schedule because it plays a role with my arms because arms are part of most lifts. Mon- chest/ tues- arms/ wed-shoulders/ thur- back/ sat- lite arms and chest/ sun-legs. My arm days consists of: tri press down- 4 x 8, single arm rope to the side- 4 x 8 each arm, triceps extension with rope- 4x8, cable tri kickbacks- 4x8, superset single arm press down and single arm extensions - 4x8 each arm each lift. Biceps- straight bar curl-4x8, now I have started a new thing for me, I lay plates of 45, 25, and 10 on a bench and start with the 45 and do 8 reps, then to the 25 and do 8 reps, and so on and then back up. at the end of each set, I hit the 45 three times, the 25 four times, and the ten twice. I do four sets of those (72 reps each set) Then I move to the curl bars, I horde the rack. I start with 30, 20, 60,40, 50- I do 8 reps on each and work my way down and then back up. Hitting every bar twice except for the 50. Four sets of those ( 72 reps a set) By that point my arms are done and I am ready to be done. I know that was lengthy but just wanted to share what I do.