ARMS 💪🏻

[CanadianMalodu]

It's been a while since I wrote on exercise part.  What are your arms (colloquially "biceps" ) size? What do you do to train them?

Are you looking to Upsize them?

Malodu has 16" guns, no supplements nothing. I will give a no non sense three excercise routine. For biceps and forearms all you need is  

1. Close grip underhand lat pull down. This is the ultimate bicep and forearm builder. Pull less reps, more weight till your biceps can't take it anymore. 

Most of the people forget 2/3 of your arms are triceps. Bigger arms mean bigger triceps. For triceps, all you need is one push and one pull movement.

1. Cable pushdown

2. Cable extension (overhead)

If you want throw in bar dips, if you need chest and shoulder girdle to be worked as well. 

Twice a week, full intensity. You don't need anything else.

[Konebhar6]

Using a rope instead of a cable and stretching a bit in the end gives more pump to triceps. 

I used to alternate between using free weights with rods, free weights like dumbbells, machines and resistance bands. Works lwonders

[CanadianMalodu]

5 hours ago, Konebhar6 said:

Using a rope instead of a cable and stretching a bit in the end gives more pump to triceps. 

I used to alternate between using free weights with rods, free weights like dumbbells, machines and resistance bands. Works lwonders

I use bars. Bar allows greater stability ( imbalances are compensated), and allows heavier load. More time under heavier load = greater strength+ size. 

Wrt. free weights vs machines, especially for arms, cables lo controlled motion and greater stability under heavier loads achieve cheyyadam easy, compared to free weights. Free weights joints ni ekkuva stress chesthayi (for stabilization) compared to cables. My joints come under constant stress from deadlifts , my staple strength exercise, so I prefer cables as I don't want joint injuries (less stress means less injuries). 

Free weights have their own advantage.  You will develop stabilizer muscles and can also work on your imbalances (if one arm or one muscle is more stronger than the other), more efficiently. 

 

[Kiran_Abbavaram]

1 hour ago, CanadianMalodu said:

It's been a while since I wrote on exercise part.  What are your arms (colloquially "biceps" ) size? What do you do to train them?

Are you looking to Upsize them?

Malodu has 16" guns, no supplements nothing. I will give a no non sense three excercise routine. For biceps and forearms all you need is  

1. Close grip underhand lat pull down. This is the ultimate bicep and forearm builder. Pull less reps, more weight till your biceps can't take it anymore. 

Most of the people forget 2/3 of your arms are triceps. Bigger arms mean bigger triceps. For triceps, all you need is one push and one pull movement.

1. Cable pushdown

2. Cable extension (overhead)

If you want throw in bar dips, if you need chest and shoulder girdle to be worked as well. 

Twice a week, full intensity. You don't need anything else.

Don't do weights, machine and body weights together daily/regularly, chala short lo period plateau hit ayithadhi, weight lifting capacity increase ayithadi kaani growth undadhu

Change the routine for every three weeks like:

3 weeks:

• Biceps - weights
• Triceps - machines
• Chest - Weights bench press
• Shoulder - pullups/machine
• Lats - machine

Next 3 weeks:

• Biceps - Machine & Body weight(vertical grip pull ups)
• Triceps - Weights
• Chest - Body weight parallel bars, dips
• Shoulder - Weights
• Lats Weights

[Rendu]

1 hour ago, CanadianMalodu said:

It's been a while since I wrote on exercise part.  What are your arms (colloquially "biceps" ) size? What do you do to train them?

Are you looking to Upsize them?

Malodu has 16" guns, no supplements nothing. I will give a no non sense three excercise routine. For biceps and forearms all you need is  

1. Close grip underhand lat pull down. This is the ultimate bicep and forearm builder. Pull less reps, more weight till your biceps can't take it anymore. 

Most of the people forget 2/3 of your arms are triceps. Bigger arms mean bigger triceps. For triceps, all you need is one push and one pull movement.

1. Cable pushdown

2. Cable extension (overhead)

If you want throw in bar dips, if you need chest and shoulder girdle to be worked as well. 

Twice a week, full intensity. You don't need anything else.

Since How long you been hitting the gym ?

And how long does it take to see the results for some one who never been to the gym ?

[Kiran_Abbavaram]

5 minutes ago, Rendu said:

Since How long you been hitting the gym ?

And how long does it take to see the results for some one who never been to the gym ?

40 days lo you'll see results, diet important.

But one has to start slow, lower weights tho, for extended period.

First timers ayina within first two weeks lo 3 kgs nundi 8, 10kgs varaku lift chese varaku velthadhi capacity, but antha fast ga weights penchithe inflammation tho sick avtharu.

Initially week 3 days, alternate days rest. Weights kuda slow ga increase cheyali like 2 to 3 weeks same weight. then 1 week rest, then comeback for same weight for another week then increase a little bit weight, not too drastic increases.

[CanadianMalodu]

3 minutes ago, Rendu said:

Since How long you been hitting the gym ?

And how long does it take to see the results for some one who never been to the gym ?

On and off for last 12 years. 

This depends 

1. Your inner genetic potential 

2. Your mental capacity & physical effort in Gym

3. Your food and sleep cycles. 

1. There is very little that you can do. 

2. Second one, you need consistency mentally, while putting in the effort. 

3. This is the most important. Eating right and sleeping good is when muscles and strength gets build. This is even more important than #2.

Let's say you have 2,3 in place you will notice results from as early as 3 weeks and by 6 months, you will make noticeable changes, like your t shirts get tighter, you will see good V taper , more upright shoulders and strong back when you "inshirt" and your legs feel stronger. 

[CanadianMalodu]

40 minutes ago, Kiran_Abbavaram said:

Don't do weights, machine and body weights together daily/regularly, chala short lo period plateau hit ayithadhi, weight lifting capacity increase ayithadi kaani growth undadhu

Change the routine for every three weeks like:

3 weeks:

• Biceps - weights
• Triceps - machines
• Chest - Weights bench press
• Shoulder - pullups/machine
• Lats - machine

Next 3 weeks:

• Biceps - Machine & Body weight(vertical grip pull ups)
• Triceps - Weights
• Chest - Body weight parallel bars, dips
• Shoulder - Weights
• Lats Weights

I think it's more of an individual choice. There are multiple ways to get around plateaus. For me I have tried all these exercises very early on.

My observation is simple. More number/varieties of exercise = less growth and strength.

Why?  Because you put in efforts to build optimum technique, then efforts again to build intensity and volume. Ofcourse there will be some crossover strength transfer, but again you need still more time and effort to maximize on that movement. 

I will tell you my own experience. I did deadlift for the first time when I was 22. My max was 120 kg and I haven't deadlifted for 12 years again. When I started deadlifting again, it was 120 kg early on. I did hit a plateau at 145 kg. What did I do to break plateau, mix and match volume and intensity 4 months my progressive overload moved up by 30 kg more. My last PR was 175 kg .  When I bested it at 165 kg, I created a thread here and next PR I moved up by 10kg. Now, I scaled back again and I moved to volume training at 135-145 kg range. I will take up push towards 180 kg next year. 

Now my philosophy is keep number of exercises minimum and limit the time in gym to 45 minutes. So, I don't do as many exercises. 

I do pull ups and deadhangs too in parks for fun. But in gym, i do only these 4 exercises. 

1. Deadlifts 2. The three extensions that I stated here and leg extensions occasionally.

 

[Rendu]

6 minutes ago, CanadianMalodu said:

I think it's more of an individual choice. There are multiple ways to get around plateaus. For me I have tried all these exercises very early on.

My observation is simple. More number/varieties of exercise = less growth and strength.

Why?  Because you put in efforts to build optimum technique, then efforts again to build intensity and volume. Ofcourse there will be some crossover strength transfer, but again you need still more time and effort to maximize on that movement. 

I will tell you my own experience. I did deadlift for the first time when I was 22. My max was 120 kg and I haven't deadlifted for 12 years again. When I started deadlifting again, it was 120 kg early on. I did hit a plateau at 145 kg. What did I do to break plateau, mix and match volume and intensity 4 months my progressive overload moved up by 30 kg more. My last PR was 175 kg .  When I bested it at 165 kg, I created a thread here and next PR I moved up by 10kg. Now, I scaled back again and I moved to volume training at 135-145 kg range. I will take up push towards 180 kg next year. 

Now my philosophy is keep number of exercises minimum and limit the time in gym to 45 minutes. So, I don't do as many exercises. 

I do pull ups and deadhangs too in parks for fun. But in gym, these I do only 4 exercises. 

1. Deadlifts 2. The three extensions that I states here and leg extensions occasionally.

 

I think this is why I haven't gained much over the years ...I guess I over trained my muscles... I had to quit twice since I couldn't achieve the desirable outcome 

[CanadianMalodu]

3 hours ago, Rendu said:

I think this is why I haven't gained much over the years ...I guess I over trained my muscles... I had to quit twice since I couldn't achieve the desirable outcome 

Try these three that I've stated in my earlier post.

1. Close grip underhand lat pull down 

Target: Biceps + Forearms, works lats as well but your biceps and forearms give up before lats (smaller muscle groups so they fatigue faster).

Don't do many reps. 1-2 starter sets for warm up with moderate weight. Then 1 or 2 SUPER SETS ( up to 6 maximum reps each), with maximum possible weight that you can pull for 6 reps. The 6th rep will make you feel out of breadth, and your arms feel like they're about to explode. That's it you stop work out. 

Your don't touch this excercise again for another 3 days. If your recovery is slower then after you recover. 

For triceps 

Cable pushdown

Cable extension (I prefer bar for loading, you can use rope as well). 

Same sets (3-4) with the same intensity that I described above. Once you're done, you don't touch it again for 3 days as well.

You will increase the weight that you use for 6 reps once you're comfortable with the weight you're already working out. HIT HARD, HIT FAST.

Eat peanuts, cashew nuts and chicken / or mutton (depending on your preference, I prefer the latter). 

Try doing that for 6 weeks. We will talk again on progress. 

 

[Konebhar6]

2 hours ago, Rendu said:

Since How long you been hitting the gym ?

And how long does it take to see the results for some one who never been to the gym ?

Depends on your goals. A lot depends on your diet as well. 
If it’s to build a body it also depends on your age. Probably 1 year to show if you maintain diet as well. If it’s to improve fitness and overall health it’s 3-6 months. 

[Picha lite]

Good thread 

[Picha lite]

Gymsons , how do you get motivation to do it consistently? 
Nenu summer lo 2 months regular ga weekly 2-3 times chesa but became lazy and self motivation ravatle. Any tips?

[Rendu]

40 minutes ago, Konebhar6 said:

Depends on your goals. A lot depends on your diet as well. 
If it’s to build a body it also depends on your age. Probably 1 year to show if you maintain diet as well. If it’s to improve fitness and overall health it’s 3-6 months. 

Mid 20's lo one year consistent ga .. kaani I over trained my muscle group... 6 days a week chesa... different variations and multiple sets..... Diet kuda follow aiyya...I gained only little muscle...Slow ga Interest poyindi and other obligations tho I got carried away....

Few years later...... Malla same over trained ..... Naa mind satisfaction kosam anni techniques follow aiyya vadini..... Now I learned that I have to trick mind 👍🙏

[Rendu]

2 hours ago, CanadianMalodu said:

Try these three that I've stated in my earlier post.

1. Close grip underhand lat pull down 

Target: Biceps + Forearms, works lats as well but your biceps and forearms give up before last (smaller muscle groups so they fatigue faster).

Don't do many reps. 1-2 starter sets for warm up with moderate weight. Then 1 or 2 SUPER SETS ( up to 6 maximum reps each), with maximum possible weight that you can pull for 6 reps. The 6th rep will make you feel out of breadth, and your arms feel like they're about to explode. That's it you stop work out. 

Your don't touch this excercise again for another 3 days. If your recovery is slower then after you recover. 

For triceps 

Cable pushdown

Cable extension (I prefer bar for loading, you can use rope as well). 

Same sets (3-4) with the same intensity that I described above. Once you're done, you don't touch it again for 3 days as well.

You will increase the weight that you use for 6 reps once you're comfortable with the weight you're already working out. HIT HARD, HIT FAST.

Eat peanuts, cashew nuts and chicken / or mutton (depending on your preference, I prefer the latter). 

Try doing that for 6 weeks. We will talk again on progress. 

 

As recommended, I will do it and keep you posted. Thank you