What made your arm grow the most?

[setst777]

Im struggling with my arms. Im progressivly overloading, i bulk and cut. 184 cm and 97 kg, not low bodyfat tho. They just dont grow. Been running ppl, @sandys and @sandys + shoulder/arms for the past 3 years depending on how many days i have time/energy for in the gyms. 70 percent it has been the 5 day split. 12 sets each per week for bis and tris.

Only success ive ever had was on a bro-split 15-16 sets many years ago but i dont wanna go back to that as my chest/back/legs sucked being trained once a week. I perfmorm all the compounds and hit arms with isolations.

So, any tips? What made your cannons grow?

EDIT: PLEASE, no comments on doing more squats and deadlifts! I am already doing it twice per week and i dont think they have any effect on bis and tris lol

 

[sbrodhagen]

@setst777 Doing arms first/arm day.

Machine Preacher Arm Curls

Cross body Triceps extensions

 

[setst777]

@sbrodhagen Awesome thanks. Focus on adding weight asap or mmc and just tiring the f out of the muscle?

 

[sbrodhagen]

@setst777 Solid form will > MMC for both those exercises.

If you hit tris/bis first in on your day/split I'm sure you'll make gains.

 

[setst777]

@sbrodhagen Allright think im gonna try CG bench ”supersetted” with some curls. Keeping a rest time about 1.5-2 minutes between. Always had trash mmc with regular pushdowns no matter how i setup, cg bench i really feel them hard

 

[sbrodhagen]

@setst777 you may feel cg bench well with tris but they won't hit the long head well

Regular pushdowns have been ass for me for as long as I've been lifting. Cross body weather dual or single arm have been money for me

 

[setst777]

@sbrodhagen Idk if ive ever seen a better video learning the setup on cross body extensions. Thats one of the reasons i didnt really connect with them. Always bumbing, unsure of the angle. Thanks alot! Gonna do 3-4 sets of cg bench and rest with these

 

[delivered2019]

@sbrodhagen I do lower upper, does doing arms first impact pulls and presses? I feel like biceps dont really feel much at all from pulls but triceps seems to take a toll.

 

[sbrodhagen]

@delivered2019 You're going to be weaker on presses doing triceps first but you'd either have to take that as a consequence of prioritizing arms or go for pec dec/cable flies to compensate

 

[delivered2019]

@sbrodhagen Wonder if having a dedicated arm day will effect anything

 

[sbrodhagen]

@delivered2019 probably better arm growth, how many days you going to the gym on upper lower?

 

[delivered2019]

@sbrodhagen 4 days rn might try 5 days this week or next week after exams

 

[frustratedhusband]

@setst777 Listen to the great Mike Israetel. Just treat them like any other lacking muscle. Do them first in your workouts and add volume slowly until you're not recovered for the next session then you dial it back a tiny bit.

 

[tom34]

@frustratedhusband This.

Also, in my case adding brachioradialis exercises made HUGE different.

I respond to myo reps and going beyond failure very well too.

 

[frustratedhusband]

@tom34 Tried myo reps but feeling drop sets way more. How do you use them? Gonna try long length partials in a couple of weeks, they feel so fucken good on rows

 

[frustratedhusband]

@tom34 Tried myo reps but feeling drop sets way more. How do you use them? Gonna try long length partials in a couple of weeks, they feel so fucken good on rows

 

[tom34]

@frustratedhusband GVS style mini sets of 3 reps starting 10 secs after I've failed with the last set. Done until impossible to do a set with 3 clean(ish) reps. 10 secs break in between mini sets.

Or Dr mike myo match, ie complete as many reps as last set was with 5 secs break after the last rep of the 'normal set' and then in between reps.

LLP is another good idea.

I found that my arms recover in no time (forearms literally in no time) which means I have clean card to fuck them up with intensity (and volume to an extent).

 

[frustratedhusband]

@tom34 Nice. I feel that 5s is too short of a rest time so might try gvs.

 

[tom34]

@frustratedhusband 5-10 secs, doesn't matter. One day you feel godlike and do 5, another 10 secs. Will even out with that extra rep if waited longer. Don't sweat it and good luck!

 

[frustratedhusband]

@tom34 Thats so true. Thanks for the advice!