After chest: EZ bar French press and press downs. 7 or 8 sets.
After Back: Hammer curl and machine preacher curls. 6-8 sets.
On arm day i’ll normally do a tricep movement, then bicep and carry on like that.
Press down 4 sets
Reverse curl 4 sets
Dip machine 3-4 sets
Cable row curl 3 sets
Cable over head Ez extension thing 3 sets
EZ curls 2 sets (heavy)
Thats what i was doing but will be changing up to lower volume for a while.
I don’t really expect to add 2" to my arms. But 1" would be nice. I’m gaining everwhere else which is the annoying thing as with my shoulders, chest and back getting bigger, my arms appear smaller!
[/quote]
I see much isolation movements for you Tricep, but I don’t see any heavy work. None.
Think of your arm as the leg of your upper body. You don’t get your legs to grow doing extensions and hamstring curls, you get them to grow doing squats and presses. Extensions and curls have thier place, but they should not be the ‘meat and potato’ of your training.
I’ve done heavy close grip press, dips, skull crushers plus the french presses. I’ve added weight and reps to all of these (over 20kgs on CGBP) but nothing has happened growth wise. My Triceps seem to have got stronger for sure but no bigger. I’m working in the 6-10 rep range, 3-4 sets normally.
[quote]ESX wrote:
I’ve done heavy close grip press,(over 20kgs on CGBP) but nothing has happened growth wise. My Triceps seem to have got stronger for sure but no bigger. I’m working in the 6-10 rep range, 3-4 sets normally. [/quote]
What weight are you using for those sets?
Just flat-CG? How about reverse-grip? Decline? Smith?
Normally decline in the smith machine as felt it more in the tricep’s. But also on a flat bench. Never did reverse grip as felt bad on the wrists, and not much on the triceps.
Not gunna post any pictures up yet. Possibly once this bulk is over and i’ve leaned down a bit i’ll do a rate my physique thread so i can get ripped apart. lol
I am fairly thick in the torso but as i’ve stated, i have piddly arms. Kid of like a snow man! Once i solve that problem i’ll post up pics!
i met arnold at a book signing and asked him about calf training. he was a notorious hard gainer in the calf department (he had a hard time) but he became a champion. my leg routine looked like this:
5 sets squats 315 (competition style) sets of 8
6 sets standing calf raise 495lbs (sets of 10)
4 sets leg curls 150lbs (sets of 10)
4 sets standing calf raise 495lbs (sets of 10)
3 sets hack squat 225lbs (sets of 10)
4 sets seated calf raise 135lbs (sets of 10)
this was 2 times a week.
arnold said “not enough calf training”. he said “15 sets 500lbs every day. gym 5 days or 7 do it every day”.i was doimg 30 sets a week, he did that in 2 days! im not looking to be mr. olympia but i need size in my calves. doing his routine took my 495lb effort and made it drop to 380lbs. so i stepped back to rebuild. im trying it now and it feels good, 2 weeks so far. don’t forget one calf lifts your entire body every step you take, so at least rep out with 2.5 times your body weight to make a challenge for the calves.
[quote]ESX wrote:
Not gunna post any pictures up yet. Possibly once this bulk is over and i’ve leaned down a bit i’ll do a rate my physique thread so i can get ripped apart. lol
I am fairly thick in the torso but as i’ve stated, i have piddly arms. Kid of like a snow man! Once i solve that problem i’ll post up pics! [/quote]
lol, you said you’re 8% bodyfat in OP. YOU ARE RIPPED! Post up.
Yeah i was 170lbs when i finished my last cut and was at about 8%.
185lbs now and probably getting the wrong side of 12%. Would like to have been leaner at this point as i deffo gained to much fat the last 7 months and its getting harder to keep it off.
I will put up pictures when i have something i’m happy to show off.
[quote]ESX wrote:
Yeah i was 170lbs when i finished my last cut and was at about 8%.
185lbs now and probably getting the wrong side of 12%. Would like to have been leaner at this point as i deffo gained to much fat the last 7 months and its getting harder to keep it off.
I will put up pictures when i have something i’m happy to show off.[/quote]
Did you compete? Those are phenomenal stats, especially for physique.
No way would i ever compete. Lol. I’d die standing up on stage. I remember when i was a kid doing some school play and forgetting what i was supposed to do. I just stood there frozen with all those eyes gazing at me!
triceps cable extension, work up in sets of 12-20 to a tough weight and stay there for 3-5 sets
weighted dips, 5 sets of 12, use a narrowish straight grip, think about doing a hammer curl on the way down and stay upright to keep the work on the tris
finish off with whatever…OH extensions, decline ez bar extensions, lying cable skullcrushers (these are awesome), etc
as bluecollar said work on the heavy presses! If you push what you can do with good form for something like 5x12 on dips your tris will grow.
