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 Bigger arms; the bodyweight way

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MacPhisto



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Join date : 2011-06-05

PostSubject: Bigger arms; the bodyweight way   Tue Sep 13, 2011 1:31 pm

Has anyone got any tips for focusing on biceps and triceps? I've been doing hundreds of pull ups and dips but only seem to feel it in my back and chest. I've tried underhand grip pull ups but this still only seems to hit my back. Diamond push ups are pretty good for tris, but even with my weighted vest I can still do 20+ of them which isn't great for strength

So if anyone has got a new routine I could try that focuses on the arms, I'd really appreciate it! I was thinking I might need to include so drop sets, statics or pre exhaust training - basically something different to give a new stimulus. If you saw my last post you'ill see I'm big on volume training Twisted Evil
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Bcnarian

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Join date : 2011-03-06
Age : 25
Location : Barcelona/Spain

PostSubject: Re: Bigger arms; the bodyweight way   Tue Sep 13, 2011 2:30 pm

tricep extensions==insane tricep
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Tim

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Join date : 2010-10-13
Age : 31
Location : Loughborough, UK

PostSubject: Re: Bigger arms; the bodyweight way   Tue Sep 13, 2011 3:24 pm

For Triceps
Handstands, Handstand press-ups (+weight vest), Diamond Handstand press-ups

For Biceps,
Close grip pull-ups + vest

Plus there's always Planche (Press-ups) (weighted)
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Sai

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Join date : 2011-08-07
Age : 32
Location : LONDON

PostSubject: Re: Bigger arms; the bodyweight way   Tue Sep 13, 2011 3:43 pm

head bangers for biceps is decent
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MacPhisto



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Join date : 2011-06-05

PostSubject: Re: Bigger arms; the bodyweight way   Wed Sep 14, 2011 9:24 am

Ok so i'll try and introduce some more tricep extensions and handstand push ups. I've just come across littlebeast's tricep megaset routine which seems pretty hard core, so I'm going to try that today.

That still leaves biceps though which I'm unsure on. I was thinking of doing some close grip pull ups and chin ups with a vest like Tim suggested but then doing drop sets, so i'll max out with the vest then take it off and max out. I was also going to follow up this with some super slow chin ups (5 secs down, 5 secs up) to really give a burn.

So this is what i've got so far;

MacPhisto's Arm Blasting Routine

Triceps

Handstand presses and one arm push ups for 5-10 sets
(I've only been doing standard dips and push variations so far so this will be challenging)

Littlebeast Megasuperset routine
12-15 Tricep extensions
15-20 Dips
12-15 Tricep dips
20 Second Tricep stretch( YOUR REST)
Repeated for 5 rounds (NO REST)

Biceps

Close grip pull-ups + vest
5 drop sets

Super slow chin ups
5 sets max out

Thanks for the help guys, does this plan seem ok or should I add/change anything?

@sai_ngo hey man, whats a head banger?
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Sai

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PostSubject: Re: Bigger arms; the bodyweight way   Wed Sep 14, 2011 2:46 pm

here it is

try it you feel the burn on the biceps hard
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Fed X

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PostSubject: Re: Bigger arms; the bodyweight way   Wed Sep 14, 2011 7:17 pm

those head bangers look like fun.. going to add those to my line up
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p'titor

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Age : 35
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PostSubject: Re: Bigger arms; the bodyweight way   Thu Sep 15, 2011 3:55 am

If you look for you will find on this forum many goods videos about how to get bigger biceps or triceps, mainly videos from Daniel and LBM. Just look for it.
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MacPhisto



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Join date : 2011-06-05

PostSubject: Re: Bigger arms; the bodyweight way   Thu Sep 15, 2011 3:56 pm

sai_ngo wrote:
here it is

try it you feel the burn on the biceps hard


Thanks for the link, some of the other videos on that channel are really informative!.
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Fed X

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PostSubject: Re: Bigger arms; the bodyweight way   Thu Sep 15, 2011 3:59 pm

I dont think that those are lats bro!!!
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