Saudades arm gameplan...

[TooFabz]

i agree with you B2S, for me i find that my bi's seem to be much smaller then what i think they should be, and I am big on form, slow concitraded reps and 3 sec holds. So i wouldnt mind knowing what Your Arm routine, etc....looks like if you dont mind sharing...

 

[h8tr3d]

hell yeah, i agree!

 

[teedubgee]

Shit, my arms used to be my strong point. Now they're lagging since everything blew right passed them. Hopefully Saudades has some useful insight. Let's hear it bud.

 

[mcgaret]

I think he is at the gym working arms.

 

[Crazymank]

dude, i dont know what happend. I was arm deficiant, then all of a sudden i measured them and they're freaking 20 inches... I've lost some cause i dropped 30lbs and im off right now.

Its all about the tri, i can tell you that much. My bi's where lacking, so i really tried to apply the same routine to my bi that i was doing to my tri. Now they're taking off 2.

I always started with push downs. Heavy weight, but good form. I shouldnt have to tell you to keep your back straight, and arms dont go past parallel. Nice slow, fluid movement. Get the burn going. You've done the same, but reversed your grip right? Do those, cables.... and all the other shit. mix it up. But always start with pushdowns. When of gear i do about 9 sets.

 

[saudades]

After reviewing some pics I think it is only fair that you fully discuss your arm routine and post it here for all of us struggling with bicep and tricep growth...

And if this is your genetic disposition let us know, so that we we feel better about having small arms..compared to yours which seem to dramatically grow every time you have new pics (Im jealous!)

What workout plan are you on, IGF, spot inject, etc, etc...Please let us know so we can openly discuss, thanx!! And nice work BTW

I'm flattered everyone thinks my arms are good considering I can't curl 135 like you can.

Here's what I've been doing lately and some things I've done in the past:

Training
I was previously using the DC training method. For those who don't know it, there is a thread floating around about it. A few weeks ago, I switched to a volume-based workout. As it pertains to arms, I'm doing 8 sets of 8 reps. Those 8 sets can be the same exercise or different exercises. For biceps, I pretty much keep it to curls, dumbell curls, and preacher bench curls. For triceps, I do cable pushdowns, cable extensions, cable/freeweight kickbacks, and dips, though I'm not limiting myself to only those exercises. I do a warmup set and then I do the 8 sets--the first 2 to 4 with a moderate weight, then the last 4 to 6 with a heavy weight although not so heavy that I can't do 8 reps. I was curling about 115 on DC, but had to cut back to 100 for the heavy weight on the volume-based sets. I always try to progress the next time I work those muscles. With volume-based workouts, that means increasing the weight gradually in the moderate sets, then later the heavy sets since the number of reps per set don't change. In doing DC, you basically exercise 3 times a week, and when I moved to the volume-based workouts, I kept the 3 times/week. In fact, I don't think I've ever done a 4-day or 6-day workout regimen.

Supplements
I've used Immense growth factor on my biceps (4 cycles) in the past (40mcg the first two cycles and 80mcg and 100mcg in the last two cycles), I also used a course of syntherol on my biceps a couple of years ago with half of the protocol that BigA set. I am intending to do a course of syntherol on my triceps in the near future since my triceps are still extremely stubborn. I have also done spot injections over the last year of gear in biceps and triceps--whoever says that you don't get size increase from that hasn't done it long enough. I use NO2 regularly. I used to use creatine all the time, but I decided to give myself a break on that one a year ago. It's about time to start it up again since it works wonders when taken with NO2 supps. I try to always get in 300gm of protein a day.

I suppose I have a genetic disposition for big biceps, but I certainly don't have it for triceps. I'm working hard on the triceps though, and I've been getting results. My arms really got ahead of everything else (mostly the biceps) so I've been trying to bring everything else up and balance the biceps vs the triceps.

Any questions about any of this?

 

[saudades]

In case anyone wanted to know, my arms have been 19 1/4" at their largest. I'm letting them come down a bit to let them be more in proportion to the rest of me as I bring everything else up so they are now currently varying in size about 18 3/4" to 19".

 

[saudades]

Oh, I almost forgot something...I also employ a technique called x-reps. You can see what that is all about at this link since it is too much to explain here: http://www.x-rep.com

 

[TooFabz]

Great site saudades, breezed thru it and like what i am reading... Just what i needed for a good change up.. Thanks bud

 

[saudades]

No problem.