I just hit 17 inches (with a pump…16.75 without a pump)…and I’m super excited. 18 inches is the next goal!! Not bad for a nearly 40 year old that has been training for about 5 years consistently. 💪💪🏋️♀️🏋️♀️
A lot of people report the opposite. When they cut back from training each body part twice per week to once per week is how they broke through two and four year plateaus. Keep in mind Peter said he trained to within one rep of failure. I do not believe it's always possible to tell how far you are away from failing; therefore, Peter probably stopped at two reps from failure just as often as he did at one rep from failure. This allowed him to recover and hit his arms twice per week. I go beyond failure, so I cannot go more than once per week on any body part, or I'll literally get sick. With this being said, Peter's recommendation to train again when you are recovered is valuable information.
@@richbrake9910 I switch it up every quarter because of that. 3 months of low frequency with growing volume, reset volume, 3 months high frequency and again growing the volume till the end of the period. Had better results doing this than before where I stuck to one method.
This is 100 % the best arm advice video on yt. Focus on increasing weight on 2 - 3 basic biceps exercises like barbel and hammer curls and train them as often as you can recover from! If you get really strong under proper tension there is no way they won't grow!
I attribute my arm growth to you Pete. 2023 was the year my arms grew, I would never forget the short you posted "what do bodybuilders do back then? Arnold would load barbell for cheat curls, Serge Nubret would go from one set of biceps to triceps back and forth with no rest" I was a Mike mentzer fanboy, but with everything in life you take what is useful and discard the rest. Many thanks Pete, you changed my life
I enjoy watching your videos and know the info is right on. I've been training for over 40 years now and I'm now 71. I've tried all the fads and "secret moves" that came along. The best training has always been the old school style with basic movements and good food and rest. To the younger guys, keep training consistently and never go crazy following any trends that come along. The basics always work best and learn what works for you.
Sincere thanks. This is game changer. Time to revisit my training program. 20 yrs to reach 19"? Well i have 3 yes completed and at almost 58 yrs old, not certain i will get 17 more hard training yrs but....here goes
I've been following Peter's simple arm advice for some time. A dedicated arm day with three types of exercises for biceps and triceps along with a caloric surplus and lots of sleep. Barbell curls & EZ bar skull crushers for progressive overload Incline DB curls & Overhead DB tricep extensions for the deep stretch Cable curls and cable tricep pushdowns for the pump and full contraction These isolation exercises are complemented by weighted dips and weighted pull ups (Which I do as a superset towards the end of the week right before rest days). My arms have gone from a pathetic 14 inches to 16+ inches. Thank you Peter! The journey continues.
@@abi8331 In the order that's stated in my comment. I would actually suggest doing some bench dips to warm up the triceps before you start EZ bar skull crushers. Those can be murder on the elbows. I usually superset each of the exercises to preserve time. It fills the arms with blood and gives you that invincible feeling.
Absolutely outstanding video as always! Highly informative and insightful. Loved the video from start to finish. It’s super comprehensive and helpful. Thank you so much for sharing your valuable wisdom with us! It’s greatly appreciated. 🙏
Great video. I'm a little older at 42, but have probably started doing a bit of fluff and puff. Probably needed it at the time, going hard next time. Much love
@@OjthemightyYessir and before people respond with "No because roided folk recover faster", its true. But you have to remember that when you reach a certain amouny of muscle mass when youre roided, youre gonna need more time to recover a bigger muscle. So from speculation, it evens out
@@Ojthemighty is not the same.Nattys response to high frequency and intesity, juiced on volume. Thats why they do bro split and traine body part once a week with high volume.
I have also been doing the Mentzer style training for a bit but not rly finding it working for me. I am going to increase weight, try to keep the form tight, and keep reps in reserve. This way you don't deplete your mitochondria or shock your nervouse system too much but you have stimulated the growth response by using ample weight. One one concern was joints but also doing tons of repetitions is also going to irritate a joint either way you look at it. Thanks Peter I will keep it heavy but strict, and MORE often. Simple for sure.
I would just like to say thank you to Peter. I stagnated for years and now i have literally put on an inch and a half on my arms in 6 months after following your advice. Listen to this man he knows his stuff. .
Hey guys I work every week different shifts week 1 6:00-14:00 week 2 14:00-22:00 week 3 22:00-6:00 then repeat. Does having every week having a different bed time makes it more diffecult to build muscle? My sleep is good i sleep at least 8 hours minimum most of the time even 9 hours and yes im getting stronger every gym session and my nutrition is also on point. Greetings from Holland.
I tried crucifix cable curls once after seeing someone do them online. I did three sets that day. I've never done them again. The limited range of motion alone made me realise the exercise is rubbish.
Yeahhh when I started lifting my arms were just 8 , now after exact 1 year my arms are almost 15 inches (fully flexed and fully pumped....normally a bit more than 14) However my goal is also having 19 inches arms
I got bored of trying to do bayesian cable curls and incline curls. I enjoy alternating db curls (especially hammer) and db preacher curls, and if I need some variation I just grab the ez bar. The enjoyment allows me to push the sets harder and work consistently. 💪
It's really about tricep insertions. The longer the tricep insertion (muscle belly) the more potential you have. I have short tricep insertions on already short arms so there's simply far less "real estate" available to for my arms to grow because the muscle has to connect to bone and the muscle belly is just too short. Brutal realities.
What is your opinion on training the brachalis muscle and hammer curls. Like i dont have the capacity to do a ton of volume for biceps, i train them twice a week, intensly, and 5 sets per workout frys me (2 sets heavy barbell curl and then 3 sets of another curl such as preacher, incline concentration, i alternate which i do per workout) and at this point my biceps are fryed. But i still really need to hit my brachiallis, or do I, what do you think Peter, id appreciate some no bs advice. Am i overthinking it.
Is not all about just training. What weight are you using how many back sets are doing before biceps. Are you going heavy or light? Are you resting enough? Do you feel recovered?
I started using standing cable curls and found I could go heavier and my biceps recovered quicker than when I used the Ezbar, I only currently do seated bicep curls and cable curls as these seem to work better for me.
With regards to tension. I have found that if i push my elbows forward at the bottom of the cable curls I really feel the tension from the start, but it also drops the weight quite and you cant just rip the weight like you did in this video. I got the idea from ringgymnast, because they often have freakish big biceps and they train it to be strong in the stretched position with a straight arm. What are your thoughts on this?
Got 16.5 inch arms currently so on my way. Doing 2 days a week feels like its doing not so bad currently(not counting the bonus from doing rows, presses and other stuff). Doing 3 exercises of biceps and 3 at least on triceps. Barbell, hammer and seated bicep curls. Dips, pushdowns and kickbacks on the triceps. Just went with ones that i felt the most and can progress with, etc. They feel exactly as Peter describes by the end so definitely working 😂
If I started with 16" after not lifting for about 10 years like genetically gifted? I just got over 17" in a few months thanks to some muscle memory, but is that like impressive? I am little fat but have decent tricep definition so it's not like I have arm flab bulking it up but just want to be transparent because 16" at 20% bf and at 10% body fat are different even if you don't distribute fat on your arms.
Good vid. I have never found any cable or machine arm exercise to be useful, I curl a full length 20kg bar with weights then some dumbbells, twice per week.
Started your experiment today, using lying cable curls with straight bar. I waited to do a pump-set (drop-set) till my last set (biggest pump I've had yet, maybe coincidence?). I did a small pyramid of increasing heavy sets and left a rep in reserve (I recovered much better!). I noticed by leaving a rep in reserve I feel freed to rly slow down the eccentric contractions instead of blasting through the reps like when I was doing that high-rep stuff. I pushed the biceps as far as they could go with regard to weight and intensity, there's no way it won't elicit some response, and strangely my joints and connective tissue feels great!?
good info- biceps twice a week maybe even a third day for brachialis and a light pump set for biceps keep biceps busy biceps will get work in heavy flys and rows throughout week as well - however, I will say this sets got to be low for this to work if you're a natural athlete, so I think a warm upset and 2 to 3 sets maximum. You're working sets should be very difficult on the last two reps without shaking and failure. Keep in mind that you're gonna be giving your biceps lots Lots of work and compound lifts as well as another bicep day, and maybe a bicep/Brachialis aforementioned
So I’ve been on a modified bro split for 30 years and have put on some great size. Question I have is now I stopped working legs bc I peloton 6 days a week and my quads, hams and calves really blew up. My split is day 1 back, 2 chest, 3 delta, 4 arms. Rest one day and repeat. Is hitting it every 5 days still considered once per week? I always go 1-2 RIR
I like Peter's channel but I am surprised he did not mention the triceps as they make up 3/4 of your arm size. If you want big arms, you really have to concentrate on triceps along with biceps. My arms are currently 19.5 and pump up to 20.5 during some workouts.
and what is best for arms as for as gear? dianabol or nandrolon? you seems to use tren or from what you have your roid skin? or just test and hgh and maybe some sarms?
I weigh 170 lbs and have been training for 3 years consistently my arms are only 14 inches(no pump) they don’t grow at all it took 2 years to go from 13 to 14 inches. I’ve tried 18 weekly sets to all the way down to 12 sets I’ve tried training to failure and a few reps away. Still for someone going to gym for more then 3 years it should be at least 15 cold. And my bodyfat is around 16%.
Currently stuck at around 17ish my next goal is 18.i don't know about you guys but when I have a pump my arms get almost 1inch wider 💪 good feeling though 😁
Great vid as always although I wished you had also mentioned triceps. My biceps also recover very quickly but my triceps seem to take the same as larger body parts. Is that the same for you ?
@@thehissingsound4830 Funnily enough, my body seems to react in the opposite way. No matter how hard I train my triceps they never really get too sore and I'm usually good to go a few days later but my biceps get obliterated after just a few sets and remain sore for ages.
Keep it basic and old school, forget the research and work hard with decent intensity while also taking adequate time off and youll see results. I straight up dont have that many workout variations and the results are great. My fav workout split is full body 2-3xs a week.
Why ur comments turned off on video " What no one tells you about gaining mass" ? I'll never be 230lb of muscle but I am 200lb lean at only 5'11" what I do is eat from July till Nov gaining 25-30lb while performing minimum lifting but come Nov I go full carnivore only protein and lift 4 days a week then by March I'm back down to about 195-200 bulky lean muscle. I'm farmer muscle built not bubble gum muscle built like roid users who will deflate like an old tires when they run out of gear or stop lifting. I can stop lifting for a few years and still maintain most of my size but when I start lifting again it returns in no time and the pump is even better.
I swear the foundation of large biceps are weighted chin-ups and pull-ups. Curls seem to be the top of the pyramid. All I do are these and regular curls and my biceps have grown 1-2"
Pull ups are crazy for biceps, I know some dudes that had huge arms and they never did curls or anything of that nature. Like gymnast have insane physics just doing body weight on the bars.
You're not a pro gymnast. Thats why you can't stimulate arm growth with only pull up and and chin up. Do your back work with heavy compounds and progressively overload on them. But not forget to isolate your arms with some basic curls. There is nothing wrong about it.
@@iamquadguy huh? Dude I didn't say I was and I have zero issues working out 🤦🏻♂️. I'm just saying look and pro gymnast arms, they're huge because they're constantly working them out and holding static positions.
But how many sets twice per week?... And what about indirect stimulation from working out the larger upper body parts; would there be overlap that might inhibit growth?
If you do 6 back sets of 10 through 15 depending on the weight adjust accordingly on the biceps sets with the weight that'll get you to 10 plus reps no more than 15 for another 3 to 5 sets. Or do less back sets and more bicep sets. Whatever makes you feel like you are progressing, stick with that and change it up slightly every 4 weeks and always do a moderate deload week and 1st or 2nd half of the week and you'll make great progress. This applies to bench squat and deadlift as well.
I actually thought that his take on this would've been different; hitting the arms directly just once per week - so that they can be more recovered for the larger body part workouts...? This is what I've been thinking about doing; arms directly once per week, and chest twice per week (upper and lower/mid chest days). Maybe I'm wrong about this, but I would think that the arms would need more time to recover to grow?
With my split..chest,arms...back shoulders...legs my arms get plenty of work...but sure younger guys may want to add an extra bicept day...we all respond a little differently to routines...
I see alot of male gymnasts that have huge biceps, secret is pull ups, slow controlled pull ups, biceps will explode. Haven't done a bicep curl in years. Would always get forearm pain from it and mess up my normal routines.
You need to train biceps and triceps appropriate hard with good exercises selecteion 1 heavy weight 2 cables with maximum quality breaking stagnation looks like breaking down a wall it is not easy nor pleasant
I just hit 17 inches (with a pump…16.75 without a pump)…and I’m super excited. 18 inches is the next goal!! Not bad for a nearly 40 year old that has been training for about 5 years consistently. 💪💪🏋️♀️🏋️♀️
Awesome man!!
@@stevenphlow thanks! It’s a grind, but I love it.
Great work! Keep it up 💪🏻💪🏻
@@PeterKhatcherian I plan to! 💪💪💪🏋️♀️
I'm 41, biceps @ 16/16.25. Working hard to get where you are now.
Congrats, brother. 🤙👍
Frequency is key is what I learned this year. Good stuff
💯
A lot of people report the opposite. When they cut back from training each body part twice per week to once per week is how they broke through two and four year plateaus. Keep in mind Peter said he trained to within one rep of failure. I do not believe it's always possible to tell how far you are away from failing; therefore, Peter probably stopped at two reps from failure just as often as he did at one rep from failure. This allowed him to recover and hit his arms twice per week. I go beyond failure, so I cannot go more than once per week on any body part, or I'll literally get sick. With this being said, Peter's recommendation to train again when you are recovered is valuable information.
@@richbrake9910 I switch it up every quarter because of that. 3 months of low frequency with growing volume, reset volume, 3 months high frequency and again growing the volume till the end of the period. Had better results doing this than before where I stuck to one method.
So true about training arms hard and heavy! Ditching the "pump and fluff" workouts was a game changer for me 💪
@@shred9475average science based pencil neck :
"tren". Lol@@shred9475
@@shred9475average science based pencil neck:
Loved it.
Sir please make a similar video for tricep and back training as well.
This is 100 % the best arm advice video on yt. Focus on increasing weight on 2 - 3 basic biceps exercises like barbel and hammer curls and train them as often as you can recover from! If you get really strong under proper tension there is no way they won't grow!
I attribute my arm growth to you Pete. 2023 was the year my arms grew, I would never forget the short you posted "what do bodybuilders do back then? Arnold would load barbell for cheat curls, Serge Nubret would go from one set of biceps to triceps back and forth with no rest" I was a Mike mentzer fanboy, but with everything in life you take what is useful and discard the rest. Many thanks Pete, you changed my life
Hi Peter, you remind me Xavi, the football coach of FC Barcelona.
Nice video by the way
I enjoy watching your videos and know the info is right on. I've been training for over 40 years now and I'm now 71. I've tried all the fads and "secret moves" that came along. The best training has always been the old school style with basic movements and good food and rest. To the younger guys, keep training consistently and never go crazy following any trends that come along. The basics always work best and learn what works for you.
💯
Sincere thanks. This is game changer. Time to revisit my training program. 20 yrs to reach 19"? Well i have 3 yes completed and at almost 58 yrs old, not certain i will get 17 more hard training yrs but....here goes
Including a bro day/arm day into my routine definitely increased the size of my arms. For me, my arms responded to hitting them 3x a week.
Yep same 3x a week seems to be the best number for me too
💪🏻💪🏻
@@nicknormando4220how many sets of Bi/Tri a week?
Same here
@@Guth10 I train them twice a week and it's 18 sets for each. I give me 2-3 days rest before training them again.
This one's gold guys.
💪🏻💪🏻
I saw one of the Buff Dudes in the video.
I've been following Peter's simple arm advice for some time. A dedicated arm day with three types of exercises for biceps and triceps along with a caloric surplus and lots of sleep.
Barbell curls & EZ bar skull crushers for progressive overload
Incline DB curls & Overhead DB tricep extensions for the deep stretch
Cable curls and cable tricep pushdowns for the pump and full contraction
These isolation exercises are complemented by weighted dips and weighted pull ups (Which I do as a superset towards the end of the week right before rest days).
My arms have gone from a pathetic 14 inches to 16+ inches. Thank you Peter! The journey continues.
Awesome to hear! Thank you for sharing 💪🏻💪🏻
In what order should I start these?
@@abi8331 In the order that's stated in my comment. I would actually suggest doing some bench dips to warm up the triceps before you start EZ bar skull crushers. Those can be murder on the elbows.
I usually superset each of the exercises to preserve time. It fills the arms with blood and gives you that invincible feeling.
Bro, you are very clear and informative while you speak. Great job. One of the best channels I've seen about bodybuilding.
Post more. Fitness influencer with BS advice are destroying bodybuilding. We need more like you.
Absolutely outstanding video as always! Highly informative and insightful. Loved the video from start to finish. It’s super comprehensive and helpful. Thank you so much for sharing your valuable wisdom with us! It’s greatly appreciated. 🙏
Great video. I'm a little older at 42, but have probably started doing a bit of fluff and puff. Probably needed it at the time, going hard next time. Much love
I agree some people still argue about frequency. Its a game changer at least for nattys.
I honestly believe it’s a game changer for anyone
Natural or juiced the training is pretty much the same
@@OjthemightyYessir and before people respond with "No because roided folk recover faster", its true. But you have to remember that when you reach a certain amouny of muscle mass when youre roided, youre gonna need more time to recover a bigger muscle. So from speculation, it evens out
@@Ojthemighty is not the same.Nattys response to high frequency and intesity, juiced on volume. Thats why they do bro split and traine body part once a week with high volume.
@@piotrproszewski3977 what? Where are you getting this from? They train each body part twice a week.just like everyone else.
I'm in the process of regaining muscle after not training for 2 years, and I love this video because it's true!! Thanks Peter!!
I love dumbbell curls and hammer curls
Great cues. I’m doing a full body “split” and simply training what isn’t sore. The gains have been particularly great for my arms.
Broo those forearms are insanee 🔥
Make one for triceps as well
Fantastic content
My arms started growing the most when I started doing bicep exercises with lower reps (5-8, 7-10)
I’ve definitely gotten great results with lower rep ranges for arms as well. I do a mix overall but plenty of work with heavy low rep sets
How do you prevent elbow pain when lifting arms?
I have also been doing the Mentzer style training for a bit but not rly finding it working for me.
I am going to increase weight, try to keep the form tight, and keep reps in reserve.
This way you don't deplete your mitochondria or shock your nervouse system too much but you have stimulated the growth response by using ample weight.
One one concern was joints but also doing tons of repetitions is also going to irritate a joint either way you look at it.
Thanks Peter I will keep it heavy but strict, and MORE often.
Simple for sure.
thank you Pete, as always great information
Barbell curls are fucking sick
I would just like to say thank you to Peter. I stagnated for years and now i have literally put on an inch and a half on my arms in 6 months after following your advice. Listen to this man he knows his stuff. .
Marco Feldman will be here claiming he invented arm training 😂
What did you do for triceps now?
Hey guys I work every week different shifts week 1 6:00-14:00 week 2 14:00-22:00 week 3 22:00-6:00 then repeat. Does having every week having a different bed time makes it more diffecult to build muscle? My sleep is good i sleep at least 8 hours minimum most of the time even 9 hours and yes im getting stronger every gym session and my nutrition is also on point. Greetings from Holland.
I’m doing three exercises with nine total sets, twice a week, meaning 18-20 depending on drop sets. Am I over training?
Amazing arms! What are your measurments cold?
19 inches cold
@@PeterKhatcherian Pete, that's outstanding
maximal anabolism
@@PeterKhatcherianInsane. These are goals. Hopefully I can reach 17 inch arms someday. One can dream and grind.
@@PeterKhatcherianHow many inches flaccid?
I tried crucifix cable curls once after seeing someone do them online. I did three sets that day. I've never done them again. The limited range of motion alone made me realise the exercise is rubbish.
Yeahhh when I started lifting my arms were just 8 , now after exact 1 year my arms are almost 15 inches (fully flexed and fully pumped....normally a bit more than 14)
However my goal is also having 19 inches arms
It's takes 15-20 years to reach your potential. Some people want to see it in 2-5 years, so unfortunately they stop.
I got bored of trying to do bayesian cable curls and incline curls. I enjoy alternating db curls (especially hammer) and db preacher curls, and if I need some variation I just grab the ez bar. The enjoyment allows me to push the sets harder and work consistently. 💪
It's really about tricep insertions. The longer the tricep insertion (muscle belly) the more potential you have. I have short tricep insertions on already short arms so there's simply far less "real estate" available to for my arms to grow because the muscle has to connect to bone and the muscle belly is just too short. Brutal realities.
Yes, i always do close grip pull downs on back day which hit biceps..
Considering Arthur Jones and Mike Mentzer , for upper body , heavy low reps are the best
What is your opinion on training the brachalis muscle and hammer curls. Like i dont have the capacity to do a ton of volume for biceps, i train them twice a week, intensly, and 5 sets per workout frys me (2 sets heavy barbell curl and then 3 sets of another curl such as preacher, incline concentration, i alternate which i do per workout) and at this point my biceps are fryed. But i still really need to hit my brachiallis, or do I, what do you think Peter, id appreciate some no bs advice. Am i overthinking it.
Is not all about just training. What weight are you using how many back sets are doing before biceps. Are you going heavy or light? Are you resting enough? Do you feel recovered?
I started using standing cable curls and found I could go heavier and my biceps recovered quicker than when I used the Ezbar, I only currently do seated bicep curls and cable curls as these seem to work better for me.
Dude love the honesty
With regards to tension. I have found that if i push my elbows forward at the bottom of the cable curls I really feel the tension from the start, but it also drops the weight quite and you cant just rip the weight like you did in this video. I got the idea from ringgymnast, because they often have freakish big biceps and they train it to be strong in the stretched position with a straight arm.
What are your thoughts on this?
Frequency without hitting complete failure on each session the best formula?
Got 16.5 inch arms currently so on my way. Doing 2 days a week feels like its doing not so bad currently(not counting the bonus from doing rows, presses and other stuff).
Doing 3 exercises of biceps and 3 at least on triceps. Barbell, hammer and seated bicep curls. Dips, pushdowns and kickbacks on the triceps. Just went with ones that i felt the most and can progress with, etc. They feel exactly as Peter describes by the end so definitely working 😂
If I started with 16" after not lifting for about 10 years like genetically gifted? I just got over 17" in a few months thanks to some muscle memory, but is that like impressive? I am little fat but have decent tricep definition so it's not like I have arm flab bulking it up but just want to be transparent because 16" at 20% bf and at 10% body fat are different even if you don't distribute fat on your arms.
Great advice! Thanks
But when you trained your arms did you did the same exercises or you changed?
Good vid. I have never found any cable or machine arm exercise to be useful, I curl a full length 20kg bar with weights then some dumbbells, twice per week.
Started your experiment today, using lying cable curls with straight bar. I waited to do a pump-set (drop-set) till my last set (biggest pump I've had yet, maybe coincidence?). I did a small pyramid of increasing heavy sets and left a rep in reserve (I recovered much better!). I noticed by leaving a rep in reserve I feel freed to rly slow down the eccentric contractions instead of blasting through the reps like when I was doing that high-rep stuff.
I pushed the biceps as far as they could go with regard to weight and intensity, there's no way it won't elicit some response, and strangely my joints and connective tissue feels great!?
good info- biceps twice a week maybe even a third day for brachialis and a light pump set for biceps keep biceps busy biceps will get work in heavy flys and rows throughout week as well - however, I will say this sets got to be low for this to work if you're a natural athlete, so I think a warm upset and 2 to 3 sets maximum. You're working sets should be very difficult on the last two reps without shaking and failure. Keep in mind that you're gonna be giving your biceps lots Lots of work and compound lifts as well as another bicep day, and maybe a bicep/Brachialis aforementioned
Barbell kills my elbows and forarms for some reason. Now im doing straight bar cable curls np. Super with alternating db curls.
Motivation is what gets you started. Habit is what kept you going.
Great video and you have a great physique. Keep it up!
i needed to hear this message
So I’ve been on a modified bro split for 30 years and have put on some great size. Question I have is now I stopped working legs bc I peloton 6 days a week and my quads, hams and calves really blew up. My split is day 1 back, 2 chest, 3 delta, 4 arms. Rest one day and repeat. Is hitting it every 5 days still considered once per week? I always go 1-2 RIR
Body dismorphia getting worse each day, if I cut I look small if I bulk I look fat. Even the pump seems mid now.
Just fucking work and eat healthy,get out the mirror and off the scale. How do you feel? How is your cardio? Work on your mobility and flexibility
Just get on the sauce so you can be cut and huge 😂
Take up strongman.
Stop looking at jacked people all the time
Cut until 12 to 14% bf then just maintain forever
i have a vein pain what shuld do bc my father say to not train until i get back in the gym
I like Peter's channel but I am surprised he did not mention the triceps as they make up 3/4 of your arm size. If you want big arms, you really have to concentrate on triceps along with biceps. My arms are currently 19.5 and pump up to 20.5 during some workouts.
How do yoy know that the muscle recovered? Because in my case a week after l start lifting no muscle hurts anymore the next day after training.
Got mine to 18 inches in about two years of consistent training , hopefully they will make it to 19 one day 💪💪
That’s serious progress man. Keep it it up! You will get there for sure 💪🏻
Cheers champ !!
Is this advice for naturals? Gear allows trainees to train more often as they recover more quickly
Ye applies to everyone. He's telling us if you're recovered train the muscle more often, which is common sense.
Number 1 for big arms : full arm day
i need an opinion on this training split. Chest & Back, Bicep & Tricep, Shoulder & Forearms and Legs
Shoulders and Arms
Legs
REST
CB
REst
SA
LEgs
REST
CB
REST
SA
Legs
REST....
how much importance would you give to hammer-grip or reverse-grip curls?
2:50 strict preacher curl 40lb is crazy
and what is best for arms as for as gear? dianabol or nandrolon? you seems to use tren or from what you have your roid skin? or just test and hgh and maybe some sarms?
Thanks!
I weigh 170 lbs and have been training for 3 years consistently my arms are only 14 inches(no pump) they don’t grow at all it took 2 years to go from 13 to 14 inches. I’ve tried 18 weekly sets to all the way down to 12 sets I’ve tried training to failure and a few reps away. Still for someone going to gym for more then 3 years it should be at least 15 cold. And my bodyfat is around 16%.
It may have been the change not the actual workout.....also the tendons, ligaments and joints also need a break.
I like hammer curls.
So you need to go into the failure or 1 shy?
How dare you not show us a video of those behind-the-back curls you just mentioned.
Currently stuck at around 17ish my next goal is 18.i don't know about you guys but when I have a pump my arms get almost 1inch wider 💪 good feeling though 😁
Is 16 inches without a pump good after 2 years of training. Under 20% bf
Eat a lot, sleep a lot and train arms every day. Now you don’t have to watch Rocky Jr mumble for 10 min
Every day is tp much
Great vid as always although I wished you had also mentioned triceps. My biceps also recover very quickly but my triceps seem to take the same as larger body parts.
Is that the same for you ?
Is it cause triceps get a hammering from pressing?
yes, tris don't need that much work as bis to get them destroyed
@@thehissingsound4830 Funnily enough, my body seems to react in the opposite way. No matter how hard I train my triceps they never really get too sore and I'm usually good to go a few days later but my biceps get obliterated after just a few sets and remain sore for ages.
Keep it basic and old school, forget the research and work hard with decent intensity while also taking adequate time off and youll see results. I straight up dont have that many workout variations and the results are great. My fav workout split is full body 2-3xs a week.
What if u do arms 3x a week and been stuck at 15in
Why ur comments turned off on video " What no one tells you about gaining mass" ? I'll never be 230lb of muscle but I am 200lb lean at only 5'11" what I do is eat from July till Nov gaining 25-30lb while performing minimum lifting but come Nov I go full carnivore only protein and lift 4 days a week then by March I'm back down to about 195-200 bulky lean muscle. I'm farmer muscle built not bubble gum muscle built like roid users who will deflate like an old tires when they run out of gear or stop lifting. I can stop lifting for a few years and still maintain most of my size but when I start lifting again it returns in no time and the pump is even better.
I swear the foundation of large biceps are weighted chin-ups and pull-ups. Curls seem to be the top of the pyramid. All I do are these and regular curls and my biceps have grown 1-2"
Training for 20 years that's crazy
Looking forward to the next 20💪🏻💪🏻
Mhmm gonna learn something from this
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How do you deal with tendonitis in your arms throughout your lifting career . ?
I’m fighting this now. 😢
Try using kinetic tape on your elbows. There’s lots of videos on TH-cam. It can work like magic. ✨
rolling dumbells for triceps heavy
Trained biceps 5 days a wk for 2yrs and can curl 85lb dumb bell @ 6”5 200lbs 🦾🦾🦾
Great results, but peds are involved, right?
Stuck at 16 no pump. Just started hitting them twice a week so let's see.
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Pull ups are crazy for biceps, I know some dudes that had huge arms and they never did curls or anything of that nature. Like gymnast have insane physics just doing body weight on the bars.
You're not a pro gymnast. Thats why you can't stimulate arm growth with only pull up and and chin up. Do your back work with heavy compounds and progressively overload on them. But not forget to isolate your arms with some basic curls. There is nothing wrong about it.
@@iamquadguy huh? Dude I didn't say I was and I have zero issues working out 🤦🏻♂️. I'm just saying look and pro gymnast arms, they're huge because they're constantly working them out and holding static positions.
But how many sets twice per week?... And what about indirect stimulation from working out the larger upper body parts; would there be overlap that might inhibit growth?
as much as you can recover from to be able to do it twice per week, you gotta find out your own sweet spot
If you do 6 back sets of 10 through 15 depending on the weight adjust accordingly on the biceps sets with the weight that'll get you to 10 plus reps no more than 15 for another 3 to 5 sets. Or do less back sets and more bicep sets. Whatever makes you feel like you are progressing, stick with that and change it up slightly every 4 weeks and always do a moderate deload week and 1st or 2nd half of the week and you'll make great progress. This applies to bench squat and deadlift as well.
I actually thought that his take on this would've been different; hitting the arms directly just once per week - so that they can be more recovered for the larger body part workouts...? This is what I've been thinking about doing; arms directly once per week, and chest twice per week (upper and lower/mid chest days). Maybe I'm wrong about this, but I would think that the arms would need more time to recover to grow?
How many sets are you doing per workout for biceps?
4 sets of between 8-12
With my split..chest,arms...back shoulders...legs my arms get plenty of work...but sure younger guys may want to add an extra bicept day...we all respond a little differently to routines...
I see alot of male gymnasts that have huge biceps, secret is pull ups, slow controlled pull ups, biceps will explode. Haven't done a bicep curl in years. Would always get forearm pain from it and mess up my normal routines.
what other muscle groups respond to more frequent training?
side delts and calves...muscles built to endure
I second this^
Tren, tren grew my arms.
19.5" arms at 205?? That's insane
You need to train biceps and triceps appropriate hard with good exercises selecteion 1 heavy weight 2 cables with maximum quality
breaking stagnation looks like breaking down a wall it is not easy nor pleasant