Summer 2016

[chuckz28]

Nice, time to draw up a new routine. Thanks Matt!

[TrapsBrah]

Not gonna Sugar coat things brother. Arms and delts need serious work.

Maybe I got him on delts lol b.

Allday good chest and abs looking good!

[TrapsBrah]

The hammer curl idea is a good one, but in my experience you need more than 4 sets of those twice a week to make your arms grow. Imo on top of that you should be doing 2 to 3 exercises more for a total of 12-15 sets minimum for bis. To get my arms to grow, I've had to punish the shit out of them. I do bis and tris together twice a week for a combined 30-40 sets each session. Put on 4 inches on my arms after 3-4 years of this.

Good info! When you do hammers do you wrap your thumb around or put it just over the to?

[AvidFisherman]

If you want your arms to grow focus on triceps as well. The tricep muscles are typically larger than the bicep.

[MattG]

If you want your arms to grow focus on triceps as well. The tricep muscles are typically larger than the bicep.

Absolutely. That's why I hit tris just as hard as bis twice a week. The tricep makes up close to 2/3 of total mass in your upper arms, biceps only 1/3...

[MattG]

Good info! When you do hammers do you wrap your thumb around or put it just over the to?

I do hammer curls with a normal grip. But, on barbell reverse curls I like to leave my thumb out of it and rest it on top of the bar. Really makes the forearms and brachialis burn!

[Bouncer]

Behind the head heavy dB tricep extension is my single favorite arm exercise.

[rado]

Behind the head heavy dB tricep extension is my single favorite arm exercise.

I use the curl bar but also my fav. ..great way to stretch the tri and nice stretch lat and part shoulders.

[Bouncer]

I use the curl bar but also my fav. ..great way to stretch the tri and nice stretch lat and part shoulders.

Yup, I'm gonna switch up to a curl bar for a few weeks I think.

[rado]

Yup, I'm gonna switch up to a curl bar for a few weeks I think.

I've done the db, but I feel I get more focused with the bar and it also helps me see which side is weaker...having a db for it, well it pisses me the fk off when I hit my head lol:retard: