>>77203346
The goal is to build your entire physique around your arms alone. It's called Popeyemaxxing, and it's taking the nation by storm.

>>77203366
checc'd

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>>77203346
arms are overrated. big arms with small shoulders looks retarded.

>>77203346
True. Arms are the only muscle group that can literally never be disporportionally big and they have best ROI for size and aesthetics.
>>77203613
>posts a physique with small arms

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>>77203346
>8-15 reps on everything
>all have good delts
Is the secret to shoulders controlled reps? Powerlifters rarely have delts on par with bodybuilders. I only grew mine when I was doing 5-10 sets or so depending on if it was also a chest day or pull+shoulders or whatever. Have since changed to lower rep ohp/dumbbell presses and have not seen the same speed of progress.

>>77203873
>>77203613
Meant to reply to this. And sure but not lifting arms because of lagging delts is different from being good at building both muscle groups. Anyone can hammer arms all day there's almost no way to injure your elbow but the shoulders joint is much more complex.

>>77203877
Nta but I suffered from terrible tennis elbow for two months from arm wrestling (and winning) and prayed that God would miraculously heal my arm and He did overnight and now I do not arm wrestle.

>>77203346
>be me
>half decent pecs
>half decent back
>half decent core
>straw arms
Why even live

>>77203613
god damn I hate what he looks like I HATE IT MAKE IT STOP

>>77203346
This is true. But you won't build big Arms without gaining overall weight on the body. Might as well make that weight muscle.

>>77203346
I have big arms but basically non existant shoulders, arms are overrated if you don't have the shoulders to back them up

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>>77204164
fax

zyzz didn't even have very big arms. not disproportionately so anyway

>>77204211
Zyzz was a small brown subhuman

>>77204245
zyzz is the undisputed king of aesthetics

>>77203346

arms are the easiest to grow. can brute force them without much thoughts and they still grow.

>>77203873
>are shoulders super extra special
No it’s getting strong at lifts involving the shoulders
OHP
Rows
Front, medial and rear delt flies

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>>77204046
Who are you mahoraga? Do you only do bench and rows?

>>77203346
It's another "some nonlifting 20 year old comes up with the Answer to Everything and has to share it with us!" episode.
Anyways, no, you're wrong. Lean 14'' arms look big to pretty much everyone but are dyel tier.

>>77203346
What's also important is the biceps showing from the side, when you're holding a cup of water and such
so narrow grip bar curls+weighted dips

>>77203346
Main ways to put on size save for sculpting:
>standing barbell
>preacher ezcurl
>unilateral dumbbell curls
>y bar triceps rope
>barbell and dumbbell skullcrushers

>>77204046
I dn't have half decent anything but I have twig arms on top of that and no amount of curls, diamond pushups, overhead extensions and other shit can save me. But hey, I am 6'3" haha.

>>77204952
The most common mistake is not fully exhausting your muscles in a session. Try 3 sets of cheat standing ezcurls/skullcrushers, then 5 sets of concentration curls/triceps pushdowns and go until your bis/tris can not do another rep.

>>77204953
My last set is always going to failure. So e.g. I do biceps curl 4x12 and the fourth set is like me struggling from rep 6-12 while the 11/12th rep is failure and I cannot do more. It gives me sick pump but then I take a shower and it's gone.

>>77204952
Focus on the basics first, you're basing a whole workout on an accessory lift. I am also very tall and am trying to get to 19.5-20in biceps asap on this bulk. I do arms 4x/wk, there's no reason to program a reat day for lifts that are so light.
>bench+rows+arms
>ohp/incline+pull-ups+arms
Even if it's a rest day, arms won't hurt recovery especially if you're doing wide grip presses and pulls. Smaller muscles need more frequent stimulus and require less rest.

>>77204959
I literally just do accessory lifts after my main training as that is what needs an improvement. I do shitload of overhead work and ballistic pulling. I am no bodybuilder, just wanted to improve my arms a bit. Have normal dad bod.

>>77204957
Try adding a few sets of lower reps to failure first, I usually do 3x4-6 then 3x6-10 while lowering weight. If it's just supplementary aka you just hit arms the day before then 3 sets will do. I found myself doing a lot of junk volume when I was not progressing optimally. You want to be going as heavy as possible before trying to go for a pump doing bodybuilder reps.

>>77204968
>different lean preachers just don't blow your shit out
>leaned y grip tris and flat bar back to the machine full rom
That's 90% of how to grow arms. Overhead tris is nice but is too light, most biceps work is too much cheating without isolation to where your dumbbell preacher won't even go down much if you did a set after your bicep session.

>>77204974
>I usually do 3x4-6 then 3x6-10
That's like a lot of volume if you do that four times a week. I can try to do that as I have adjustable dbs. I always relied heavily on going slow on the negative so I can keep TUT high. Feels good but never really saw improvement.

>>77204982
Yeah I work out at home so I guess I will just skip these, thanks anyway.

>>77204985
Try 5-10min rest and dialing in the exact weight. You gotta get your low rep work in. Most people barely get to half of what they should in a given session. Should taper off later into the week if you are going hard.

>>77204987
>preacher on the flat bench with bb/db
>make a pulley or even do narrower grip skullcrushers on flat or incline bench

>>77204046
you live to do curls and pushdowns now

>>77204957
>biceps curl 4x12
Hitting the same number 4 sets in a row means you're more than ready to increase the weight.

>>77204022
Arm wrestling is all isometric tendon work, of course it'll fuck you up. You can improve it with barbell curls and skullcrushers since it puts the focus on your tendons. Think of arm wrestling like locking our back and doing 1rm good mornings. Arm wrestling is more of stiff arming being able to keep up with your core leverage. I have long arms and short forearms so my arms lifts are strong.

>>77205008
He's probably lowering the weight but forgetting myofibrillar vs sarcoplasmic, low vs high reps. 10+reps as an actual workout is closer to muscular endurance than hypertrophy or strength. <5 reps is typically systematic/form more than strength, and trying to do 5 sets of <3 of anything is just gonna fry your cns I've tried it. 2-3 effective low rep sets every/every other session is the way to go if you still want strength to be the primary focus. Muscular failure is huge for size/strength especially if you can properly utilize maxed out negatives and half reps on the last reps.

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>>77203855
Idk, Arnold never had markus ruhl tier delts no matter what year or peak blast+bulk. 20+in arms are easy for mr o competitors but giant delts and an arnold chest(smaev built a bigger chest than anyone since arnold) are limited by lifting iq, roid iq, and genetics.

>>77205008
It's the last two sets I feel my energy goes down and the last set is just hard as fuck and I barely finish it without cheating.
>>77205030
>He's probably lowering the weight
Nope, same weight. It's pain in the ass to constantly adjust the weight.

>>77205072
>going to failure or near failure
>same reps
>same weight

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>>77205035
though i'd agree that 99% of the time delts can't be too big, markus ruhl is one of the very few exceptions

>>77203873
>Is the secret to shoulders controlled reps?
The secret to shoulder is training them. That means isolation, not compounds.

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>>77203613
The man in the picture has tiny, tiny forearms though desu.
>>77203346
OP's point is irrefutable, except for copes.
>>77204164
Then focus on arms AND shoulders. Retard.
>>77205091
Will never ever happen natty doe.

>>77203873
>>77205098
The secret to shoulders is going HEAVY.
One rep max attempts for OHP. Pushing lateral raise numbers not just reps. Trying partials at 90%-50% of the ROM with much heavier weight.
t: knower

>>77205105
>heavy dumbbell shoulder press
>bench and incline
>heavy laterals/front raises
They barely do shit for my delts, I always have to go bttw with volume and frequency to get any kind of size or strength gains beyond formhacking. Whereas arms, chest, and back I can just do simple movements and they grow.

>>77205113
pussy

Then what are the best biceps and triceps exercises?

>>77206862
Any bicep curl, they all do the exact same shit. Unilateral cable pushdowns are easily the best for triceps. They're a classic for a reason and hit all heads (despite what some say).

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Unilateral cable pushdowns
too much long, u need to nullify shoulder extension load (preventing shoulder flexion long head does) to get to lateral
>but how ?
rotate shoulder to position as if your arm was on a sling, keep humerus vertical shoulder tucked in but protracted, standing completely vertically, it looks (it isn't cause u lock elbow and move body in arm-wrestling) like arm-wrestling triceps press
it also does rear delt :D
>>77206973
>Any bicep cur
bottom portion of uppercut with obtuse angle in elbow - yes you move in shoulder - short adduces arm and long flexes shoulder
it also does front delt and upper pec :D

u're also willfully retardemeded

>>77206973
I built my triceps entirely through pull ups and somewhat push ups