Best protocol for adding 2" to arms

[danieltx]

I realize you say excluding training, but have you tried training biceps and triceps 2-3 times per week? They recover quickly when stimulated - not annihilated - properly and many have seen good growth from increased training frequency. I personally made my best gains on arms with training them twice a week.

Dr. Mike Isratel has good hypertropy advice for biceps and triceps, definitely worth a look to improve your training:
- Biceps - https://renaissanceperiodization.com/bicep-training-tips-hypertrophy/
- Triceps - https://renaissanceperiodization.com/triceps-hypertrophy-training-tips/

 

[Smack]

When I was natty random guys on the street, at the bar etc would ask about my arms - made me think they were disproportionate to the rest of my body so stopped training them.

I made my best progress really just doing basic movements BUT the biggest thing I think was I would get my CNS really ready for the work sets.

Probably sounds dumb but even for something like tricep extensions I would work up to a 4 rep max (while maintaining good rep speed so not a true max), then take a minute drop down to 80% of that weight and try to hit 12 reps, if I hit twelve I'd move up weight or vice versa. Bi's I kept the warm ups with higher reps though.

Personally I think the movements that added the most size were Pinwheel curls for bi's and rope extensions (alternating between pulling the handles back vs outward - seems to hit different heads).

 

[Smack]

When I was natty random guys on the street, at the bar etc would ask about my arms - made me think they were disproportionate to the rest of my body so stopped training them.

I made my best progress really just doing basic movements BUT the biggest thing I think was I would get my CNS really ready for the work sets.

Probably sounds dumb but even for something like tricep extensions I would work up to a 4 rep max (while maintaining good rep speed so not a true max), then take a minute drop down to 80% of that weight and try to hit 12 reps, if I hit twelve I'd move up weight or vice versa. Bi's I kept the warm ups with higher reps though.

Personally I think the movements that added the most size were Pinwheel curls for bi's and rope extensions (alternating between pulling the handles back vs outward - seems to hit different heads).

And taking pretty much every set to failure. I feel like the bi's and tri's recover pretty quickly

 

[luckyone]

Personally I think the movements that added the most size were Pinwheel curls for bi's and rope extensions (alternating between pulling the handles back vs outward - seems to hit different heads).

Forgive my ignorance Bro, but what are "PINWHEEL CURLS" ?

THANKS!

your brother in Christ,

Lucky

 

[Elvia1023]

Forgive my ignorance Bro, but what are "PINWHEEL CURLS" ?

THANKS!

your brother in Christ,

Lucky

[ame="https://www.youtube.com/watch?v=lVw9MyzvDHQ"]Pinwheel Curl - YouTube[/ame]

 

[Smack]

Forgive my ignorance Bro, but what are "PINWHEEL CURLS" ?

THANKS!

your brother in Christ,

Lucky

With those arms I'm surprised haha. See Elvia's video.

If I'm going for a rep max/beat the log book type set I'll alternate arms like this guy does.... But nothing pumps my arms up like doing these one arm consecutively. Usually do a set of these when I know I'm gonna walk by the cardio section

 

[Love_to_Bodybuild]

I did occlusion training for biceps today. Did them fresh. They swelled up and could see that bicep vein more. definitely works.

 

[SOUR DIESEL]

I did occlusion training for biceps today. Did them fresh. They swelled up and could see that bicep vein more. definitely works.

^^^now try it with a bi-lat shot of IGF-DES in'em :headbang:

 

[luckyone]

Pinwheel Curl - YouTube

As always, THANKS ELVIA. LOOKIN" GREAT in your recent pics!!!

your brother in Chriat,

Lucky

 

[luckyone]

With those arms I'm surprised haha. See Elvia's video.

If I'm going for a rep max/beat the log book type set I'll alternate arms like this guy does.... But nothing pumps my arms up like doing these one arm consecutively. Usually do a set of these when I know I'm gonna walk by the cardio section

lol

ACTUALLY, I've been doing those and Hammer Curls for years, I just didn't know what they were called. Thanks for your contributions Bro!!

your brother in Christ,

Lucky

 

[Love_to_Bodybuild]

^^^now try it with a bi-lat shot of IGF-DES in'em :headbang:

No thanks. Never done a trt shot in my biceps.

I did shoulders and triceps later in the day,did quite a few sets of shoulders first, then did occlusion training for triceps , while supersetting shoulders. left tricep got really tight, the right one, not as much, as the band wasn't as tight.

I'm just cutting circulation off with gym bands, seems to work fine.