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AllDay
Old 06-27-16, 11:27 PM
Summer 2016
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It's just a bathroom selfie but oh well
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Bouncer
Old 06-28-16, 09:06 AM
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Not gonna Sugar coat things brother. Arms and delts need serious work.
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rado
Old 06-28-16, 09:23 AM
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Good base bro...keep at it. But definitely fill those arms and delts up a bit.
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AllDay
Old 06-28-16, 09:57 AM
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Yep, I certainly agree...all we can do is keep grindin...here is a side shot, arms are 17.5" but def still need work
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Last edited by AllDay; 06-28-16 at 10:04 AM. Reason: Uploaded pic
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rado
Old 06-28-16, 10:20 AM
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All good bro. Keep the grind going.
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Chadd77
Old 06-28-16, 10:40 AM
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You do know we will be more critical than your average fitness board. That can be good and bad. Overall you look decent. You have a great base and not sure I agree with arms and delts needing work. You look pretty symmetrical IMO. What are your stats?
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Bouncer
Old 06-28-16, 10:43 AM
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You do hammer curls? Will make them appear thicker from the front.
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AllDay
Old 06-28-16, 10:43 AM
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You do know we will be more critical than your average fitness board. That can be good and bad. Overall you look decent. You have a great base and not sure I agree with arms and delts needing work. You look pretty symmetrical IMO. What are your stats?
Yea I appreciate you guys being critical for sure...I'm 6'2 210-215 throughout the day
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AllDay
Old 06-28-16, 10:46 AM
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You do hammer curls? Will make them appear thicker from the front.
I never do heavy hammers, usually only burnouts with them...should I be going heavy in the 6-10 range?
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Bouncer
Old 06-28-16, 10:48 AM
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Yea switch completely over to heavy controlled sets of hammer curls for a month. 4 sets 10 reps heavy as you can handle while maintaining control. Don't do anything else for biceps. Do this routine E3D
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Bouncer
Old 06-28-16, 11:06 AM
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Also may need to up your doses bro. What's cycle?
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AllDay
Old 06-28-16, 11:16 AM
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Also may need to up your doses bro. What's cycle?
I've been on 400mg Test E for the last 10 weeks but I'm 3 weeks in on the addition of 175mg/wk Tren A and 500mg/wk Primo. It's the first time I've ever tried tren a or primo. I added in primo simply for the positive effects on collagen synthesis as I have bad disc issues in my back and deca screws with me at even the smallest dosages.
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Bouncer
Old 06-28-16, 11:29 AM
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Yea guys our height need big doses to fill out bro. I'm 6'1 and have similar issue. Been getting thicker since upping to a total dose of 1 gram.
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chuckz28
Old 06-28-16, 04:09 PM
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You look good bro, lean. My arms suck even worse than yours so I'll try out that hammer curl idea too. Probably going to try some stuff to target the medial triceps head too. I'd be fine if I was a small guy with just big arms but arm growth is a bitch for me and Everytime I come off cycle I shrink and have to start over.
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MattG
Old 06-28-16, 04:58 PM
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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.
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chuckz28
Old 06-28-16, 05:01 PM
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Nice, time to draw up a new routine. Thanks Matt!
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TrapsBrah
Old 06-28-16, 10:05 PM
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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!
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TrapsBrah
Old 06-28-16, 10:07 PM
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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?
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AvidFisherman
Old 06-29-16, 11:34 AM
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If you want your arms to grow focus on triceps as well. The tricep muscles are typically larger than the bicep.
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MattG
Old 06-29-16, 03:56 PM
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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...
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MattG
Old 06-29-16, 03:58 PM
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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!
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Bouncer
Old 06-29-16, 04:46 PM
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Behind the head heavy dB tricep extension is my single favorite arm exercise.
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rado
Old 06-29-16, 04:51 PM
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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.
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Bouncer
Old 06-29-16, 04:52 PM
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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.
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rado
Old 06-29-16, 05:02 PM
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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
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