Author Topic: your favorite compound movement to develop bigger arms  (Read 681 times)

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your favorite compound movement to develop bigger arms
« on: July 11, 2017, 05:10:09 am »
hi guys it's been a while since i made any post...  any recommendation for exercises (any type, db, bar exercise whatever) that will work many parts of the arms at once...  i would like bigger arms in general - forearm, bi and triceps...  i just saw this video few days ago and i tried this pull up variation and i really like it.  it feels like it work a lot of different parts.

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current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8


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Re: your favorite compound movement to develop bigger arms
« Reply #1 on: July 17, 2017, 07:41:10 am »
other than pull ups, chin ups, rows, push ups, overhead presses, bench, dips...? seriously any compound movement for your upper body will involve your whole arm. pick a couple pulls and a couple pushes and do them in a bb rep range (~24-30 total reps).

grip work can also be very good for the forearms, just be careful with wrist and elbow health.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses