Post Best Only-Biceps-and-Shoulders Hypertrophy Programs

[thecel]

I only care about biceps and medial delts.

Fuck compounds. So much work just to barbell-cope.

I wanna hop on the best lateral raises and curls program. Post.

 

[Brus Wane]

I only care about biceps and medial delts.

Fuck compounds. So much work just to barbell-cope.

I wanna hop on the best lateral raises and curls program. Post.

OHP (works all 3 parts of the delts) and lateral raises my G

Busted some joints a while back and I'm off any sort of barbells permanently.

I cope with those 2 exercises along with seated cable rows (bicep work there you go) & face pulls just to make sure I don't neglect the rear delts.

Why do you care about gains though?
Aren't you toiletmaxxing or were you just kidding?

 

[Bojack]

Ehh just do some bench presses or some shit I don’t fekin know

 

[Myth]

Gonna look retarded if you have masssobe side delt and a bird chest and skinny everything else

 

[thecel]

Why do you care about gains though?
Aren't you toiletmaxxing or were you just kidding?

Why wouldn’t I wanna get laid before I go down a path that might prevent me from getting laid (in the way that I want) for the next 5–10 years?

 

[the BULL]

Just spam pull ups chin ups (with Rings you can do both on the same rep) dips and push ups. For dips do variants like russian dips and bulgarian dips to hit all the muscles in the shoulders. For push ups do every variation (diamond, normal, Wide grip, planche push ups).
Eventually you'll be big and strong enough to weight them or do harder excercises like muscle ups, One arm pull ups, levers free handstands and free planche.

Those calisthenics guys have arms like bodybuilders without juicing, only the torso Is smaller

 

[Willmogulater]

I only care about biceps and medial delts.

Fuck compounds. So much work just to barbell-cope.

I wanna hop on the best lateral raises and curls program. Post.

Bicep
Curls with dumbbell( Often times one hand is weak so doing curls with dumbbell is the best option)
Bicep outer curls
Concentration Curls
Hammer



Focus on Upper Chest to achieve that aesthetic look
Dumbbell Inclined curls


Shoulder
Machine shoulder press for proper form or Dumbbell shoulder press

Side raise
Front raise

 

[thecel]

Those calisthenics guys have arms like bodybuilders without juicing, only the torso Is smaller

Huh? The calisthenicucks I saw generally have small arms relative to their torsos. Clearly because they don’t do much arm and shoulder isolation exercises.

 

[the BULL]

Huh? The calisthenicucks I saw generally have small arms relative to their torsos. Clearly because they don’t do much arm and shoulder isolation exercises.

It really depends how you train It. Most of the guys you see train It for resistence, they do stuff like 20 seconds planche while never hitting legs, never doing High load excercises, because It would hinder their performance. If you train It for hypertrophy ( 8 - 12 reps or 7-10 seconds on static holds) those are the results you can get

You could add some bicep curls and lateral raises but it's unlikely you'll still have some Energy if you follow a full calisthenics workout (smth like 5x10 ring pull ups, 5x10 bulgarian ring pull ups, 5x30 seconds ring support, 5x10 parallel bulgarian dips, 2x5 russian dips and 2x10 seconds of l sit, your arms would be fried After such a workout)

You can stress the muscle by changing excercises, for example doing levers instead of pull ups and ring dips instead of support, but both of those are more advanced so you First Need to master the First ones

 

[the BULL]

@thecel progressing in calisthenics is also funny and straightforward, when you hit 15 reps or 20 seconds of a static hold it means you need to try harder variations or completely new excercises. if you fail them nothing really happens, but if you fail a new bench press pr you risk of tearing your chest muscles. injuries are the #1 enemy, i had to stop for years due to fucking injuries.

 

[Myth]

@thecel progressing in calisthenics is also funny and straightforward, when you hit 15 reps or 20 seconds of a static hold it means you need to try harder variations or completely new excercises. if you fail them nothing really happens, but if you fail a new bench press pr you risk of tearing your chest muscles. injuries are the #1 enemy, i had to stop for years due to fucking injuries.

Callisthenics is cope as fuck no one cares about your gay ass front lever. Do pills ups and dips and sack off the rest

 

[the BULL]

Callisthenics is cope as fuck no one cares about your gay ass front lever. Do pills ups and dips and sack off the rest

?? pull ups and dips become easy after a while. i can do 20 of normal ones. i do from dead hang up to the chest pull ups, and bulgarian dips on rings. front levers train a whole different set of muscles (tendons, forearms, lower back muscles), you won't be able to hold not even a 5 seconds of the simplest variation until you are not strong enough with pull ups. i developed muscles on the forearm i didn't even know i had.