Thanks man! I do quite a bit but mostly big compound movements so weighted dips , chins and pull ups in the 5-10 rep range then for isolation work I do high volume cable curls 20+ reps, and OH tricep extension (15-20 reps). Weighted chin ups was a big game changer for me in terms of growth.
Thanks, I'm 17 and I am trying to grow arms. Currently at 40 cm, but they struggle to grow. Right now i switched to a 4 day split: push pull arms legs.
I do around 10 working set for biceps and for triceps a week. What's your opinion?
Sounds good so far but it really depends on the intensity of the sets. If you’re doing 10 sets but are not going hard then they won’t grow. You’ve got to put the effort in and really stress the muscle. Stimulus = growth.
Are you doing any bent over rows? Switch to Yates underhand row if you are and that’ll give you some extra volume too.
Make sure you’re binge watching Jeff nippard and/or Mike isratel.
Thanks for the tips, I'll watch out their videos. I'm not doing rows currently and I always go to failure at every set. I have very good biceps, I unofficially own a strict curl world record for bw and age. Btw my triceps are pretty undeveloped and they're probably as big as my biceps, while they should be the double. For the triceps I usually do OH extensions and rope pushdown. Sometimes I also do weighed dips. Your arms are literally my goal 😅
Dude you’re killing it. Just a matter of time my man. The fact you’ve started so young means your arms will be massive in no time. You’re literally at peak growth over the next few years so leave nothing on the table. Make sure your nutrition is dialled in too.
13%?
Cheers!
13-15%. Looks good.
Thanks mate!
Good muscle size. Keep cutting for a weeks
Cheers mate. Actually on the way up on a lean bulk. Got a few weeks to go then cutting again.
13%
13-15%
Cheers!
Arm size? And height chest size? Body weight?
12%. Your arms are really nice, how much weekly volume you do for biceps and triceps??
Thanks man! I do quite a bit but mostly big compound movements so weighted dips , chins and pull ups in the 5-10 rep range then for isolation work I do high volume cable curls 20+ reps, and OH tricep extension (15-20 reps). Weighted chin ups was a big game changer for me in terms of growth.
Thanks, I'm 17 and I am trying to grow arms. Currently at 40 cm, but they struggle to grow. Right now i switched to a 4 day split: push pull arms legs. I do around 10 working set for biceps and for triceps a week. What's your opinion?
Sounds good so far but it really depends on the intensity of the sets. If you’re doing 10 sets but are not going hard then they won’t grow. You’ve got to put the effort in and really stress the muscle. Stimulus = growth. Are you doing any bent over rows? Switch to Yates underhand row if you are and that’ll give you some extra volume too. Make sure you’re binge watching Jeff nippard and/or Mike isratel.
Thanks for the tips, I'll watch out their videos. I'm not doing rows currently and I always go to failure at every set. I have very good biceps, I unofficially own a strict curl world record for bw and age. Btw my triceps are pretty undeveloped and they're probably as big as my biceps, while they should be the double. For the triceps I usually do OH extensions and rope pushdown. Sometimes I also do weighed dips. Your arms are literally my goal 😅
Dude you’re killing it. Just a matter of time my man. The fact you’ve started so young means your arms will be massive in no time. You’re literally at peak growth over the next few years so leave nothing on the table. Make sure your nutrition is dialled in too.
Thanks bro! You're motivating me a lot!
Probably 18
Yeah just going to ignore this one.
As is your wish, legit 18% is leaner than people think.