D
Deleted member 88653
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- #51
You know how in that thread I originally said my arms were only 12.9 inches? Well now they're at 13.1 inches, that is 0.2 inches gained in just 2 weeks. I achieved that by training triceps and biceps each with 15 weekly sets. Growing the arms isn't rocket science.
Of course if you focus only on the big 3 and think that bench pressing 3 plates is the way to get 16 inch arms, you'll be small forever.
Diminishing returns apply only when your FFMI is very high, mine is very low, therefore, I have so much more muscle to gain. My only mistake was not bulking for long enough when I got started, I would bulk too quickly, get fat and then cut down and spin my wheels.
Also, in this video, Alex Leonidas mentions that to get big biceps, you should be able to curl 95 lbs for 3 sets of 10 reps:
I can curl 65 lbs for 12 reps with proper form and full range of motion, so I'm pretty close and still my arms are only 13.1 inches, this is because for many years I neglected my tricep training so now I have some catching up to do. My tricep extension is only at 20 lb per arm for 9 reps.
All I need to do is get to Intermediate on tricep extensions and bicep curls and I'll have at least 16 inch arms:
Current level (13 and 1/8 inches):
Intermediate level (16 inch arms):
Advanced level (18 inch arms):
I train my arms at around every 2 days so the progress is pretty fast, this is the arm progress I made over the past month:
August 3rd (arms measured at 12 and 3/8 inches):
Tricep Extensions: 15 lb dumbbells for 12 reps
Bicep Curls 45 lbs for 15 reps
September 2 (arms measured at 13 and 1/8 inches):
Tricep Extensions 20 lb dumbbells for 9 reps
Bicep Curls 65 lbs for 12 reps
That is nearly 1 inch gained in 1 month.
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