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Thread: Would you like big and strong arms?

  1. #51
    Senior Member MonStar1023's Avatar
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    Paul Stagg-
    Where do you find that at? Is it a website or a book or what?


  2. #52
    Banned Reinier's Avatar
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    "1. In your opinion, what is a better mass builder for triceps (from your experience and research), skulls or close grip benches. Im talking about direct tricep work. "

    what about dips?
    also why dont you like rope attachment pulleys?
    and once again is that 5 sets for bis and tris each, or together?

  3. #53
    bien bueno! Marcel's Avatar
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    Damn thaz a lot of questions! Not all at once boys...besides my question came first so...muaaaaahahahaha!!!(crazy laugh)
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

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    to tell u guys the truth, i was doin a low volume routine for awhile with super intensity, the kind that made ya wanna puke. just recently i tried to change it up a little and have been doin high volume, high intensity, med. freqency and im def. gettin more defined and muscular looking. more vascular is the word. eventually when gains slow down, i will jump back on to a low volume routine

  5. #55
    As I Am Paul Stagg's Avatar
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    I got mine at ironmind.com

    They've got lots of neat toys.
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  6. #56
    ryhypnol posterchild Qea's Avatar
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    3 sets of weighted dips
    3 sets of DB curls

    progression, progression, progression.

    now my arms are huge compared to the rest of my body

    Don't eat the yellow snow

  7. #57
    Administrator chris mason's Avatar
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    I'll be honest and say that I haven't read any of the links about HST training, although my gut feeling is I will have some beefs about it.


    For rest periods, I suggest 2 minutes plus (I tend to wait 3-4 minutes) for heavier exercises with straight sets. When I use pre-exhaustion etc., the rest time obviously varies. I go by feel, not by a watch.

    I like weighted dips, if you read my journal you will see I use them. He asked about tricep specific exercises, any kind of bench or dip is a compound exercise.

    As for ropes, the manner in which you must hold them makes the grip a limiting factor in the exercise, I want to work my triceps, not my grip when training triceps.

    By high intensity I mean taking each post warmup set to failure, yes.
    Last edited by chris mason; 02-20-2002 at 07:04 PM.

  8. #58
    Administrator chris mason's Avatar
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    Originally posted by Jeremy
    ...he means taking every set to failure... not the optimal way to train in my opinion..but that's just my opinion (and the opinion of nearly every single top powerlifting, olympic lifting champion and even many bodybuilders) so take it with a grain of salt

    Ahhh, the voice of dissent. Well, I might argue that none of the people on this site fit into the category you just mentioned. I think you might also find that those individuals you mentioned gained a large degree of their size and stregth by training to failure. I have my own opinions about how advanced trainees should perform their workouts, but that is for another day.

  9. #59
    Player Hater PowerManDL's Avatar
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    Originally posted by chris mason
    Ahhh, the voice of dissent. Well, I might argue that none of the people on this site fit into the category you just mentioned
    *raises hand*
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  10. #60
    Baby Seal Clubber ElPietro's Avatar
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    Just a thought I'll throw out...since the biceps are a relatively small muscle recovery time should possibly be much less than say that of a quad or pectoral group. So you work your bis on back day, and while your back is recovering your biceps are already fully recovered, so couldn't you also work them again on your chest day, and perhaps even leg day? This of course isn't what I'm recommending but just wondering on the physiology of smaller musclegroups.
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  11. #61
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    Chris,

    Do you take any supplements?

  12. #62
    Administrator chris mason's Avatar
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    Regular pure creatine and I do take MRPs on my stricter diet days (5 days per week).

  13. #63
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    Originally posted by ElPietro
    Just a thought I'll throw out...since the biceps are a relatively small muscle recovery time should possibly be much less than say that of a quad or pectoral group. So you work your bis on back day, and while your back is recovering your biceps are already fully recovered, so couldn't you also work them again on your chest day, and perhaps even leg day? This of course isn't what I'm recommending but just wondering on the physiology of smaller musclegroups.

    Good question! I've read once that allowing a fully recovered muscle to go over 48 hours will start the atrophy process. I may have read it wrong though. I'm interested in knowing the truth to this also.

  14. #64
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    i train biceps to failure 2x a week and they're growing but interestingly they're not gettin all that stronger b\c i believe for strength i'd back off on the # of exercises and volume, same frequency tho and just tear it up. i am tho training my biceps with high intensity more than once a week if anyones interested in how it works.

    by the way i train biceps on shoulder, chest or shoulder day it just all depends on when biceps falls on that day. i rotate triceps and biceps with the different days but they both get worked twice a week b\c i believe they have a shorter recovery time

  15. #65
    Senior Member Gavan's Avatar
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    Chris you get realy big arms but after 10 years ! I'm not sure you are working in the right direction for size !

    what do you think all ?
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  16. #66
    Senior Member smalls's Avatar
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    gavan,
    There is point at which arms(or any other body part) will not get any bigger. Im pretty sure chris is basically their, and has been for a long time. I will be lucky if my arms ever hit 18, they are by far my worst bodypart.
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  17. #67
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    Originally posted by tony touch
    i train biceps to failure 2x a week and they're growing but interestingly they're not gettin all that stronger b\c i believe for strength i'd back off on the # of exercises and volume, same frequency tho and just tear it up. i am tho training my biceps with high intensity more than once a week if anyones interested in how it works.

    if you train them twice. do one day at a lower intensity as they are probably not recovering nueraly, but they have time to recover hypertrophly. So to get them stronger, they take longer to recover, but if trian them with enough intensity to grow but not intense enough to decrease nueral adaptions. This could help get them stronger but not loose hypertrophy results.
    read up on wave periodization, powerman and chris have both mentioned it.

    Have your tried trianing them once a week? I only use a week programme as I do other activities. If only did wieghts I may do a body part every 5-9 days to see which is the best for me.
    Your body does not work on a 7 day cycle.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  18. #68
    Administrator chris mason's Avatar
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    Gavan, my arms have been bigger. In fact, they have been just about 19.5". There are not many guys with bigger muscular arms than that (although they are out there). I think you may be under the 23" guns syndrome. Arnold had arms that measured under 20" (cold) when he competed (they may have exceeded 20" in the off season if he bulked up). In addition, without drug use and excess bodyfat, there is an upper limit where arm growth will only be in painfully small increments.

  19. #69
    Senior Member Gavan's Avatar
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    Chris I know about the real measruements made by Arthur Jones. The biggest Arms were Oliva's 20.25'' I think Coleman get 21.5''

    Anyway these both guy are/were on drugs. And when you said you get 19.5'' that's simply HUGE !!! I thought it was impossible without drugs.... ! (or for a giant man) 19.5'' was the measurement Jones made for Arnold's arms ! If you realy get 19.5'' lean Guns then you are a Genetic's monster !

    But here is not the debate. What I wanted to know is how many times did you need to achieve this size ?! Because I think I could get a 18'' after 5-10 years with any kind of training. But what's interessant is to find the fastest way to increase his arm's size !
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  20. #70
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    just 5 sets with 1 excerise enough for max muscle growth??

  21. #71
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    Getting back to the original post by Chris, I would be interested in seeing the article with specific routines, etc.

  22. #72
    Administrator chris mason's Avatar
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    Well Gavan, I was not in contest shape at the time, although my bodyfat was not very high. I was also taking steroids at that time. True 19.5" arms are extremely difficult for a natural athlete (of normal height, i.e. not 6'8"). Gavan, I began training with high intensity and low volume after about 1 year of training. I think it took me about 3 years to get to 18" + arms (so 2 years or so of proper training). Are you French (interessant is my clue)?

  23. #73
    Administrator chris mason's Avatar
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    Hey guys, be patient with me. I will get an article (or sticky) out very soon which will provide a specific routine that will gurantee 1/2 " on your arms in 1 month!

  24. #74
    Banned David's Avatar
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    Originally posted by chris mason
    Hey guys, be patient with me. I will get an article (or sticky) out very soon which will provide a specific routine that will gurantee 1/2 " on your arms in 1 month!
    LOL, sorry i had to laugh you sounded like the cover of Flex magazine.

    cant wait for the article though

  25. #75
    I hunger for the Pain !!!!
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    With so few a set for biceps. Do you spilt that up into 2-3 excercises and do 1 or 2 sets with each or what and which excercise do you do. Wide grip and incline curls or what?

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