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Thread: Arms suck

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    Arms suck

    Working out on/off for years, arms still suck (14in). Anytime I try to go hard on a bi/tris workout (ex. big volume day doing 21s), I end up with bicep tendonitis for a few weeks. How tf do I make these things grow?

    Stats: 170-173lbs at 5'9. Probably mid-teens for bf% (faint abs when I flex). Decent cardio
    DB Bench: 80lbx4
    Squat: 275lbx2 (this was early 2020, very confident in 315 pre-quanratine)
    Deadlift: 385lbx1 (almost had 405 but didn't use straps or chalk, dun goofed)
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    Han shot first! TolerantLactose's Avatar
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    You need to put on weight. Getting strong wouldn't hurt either.
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    1. Stick with DBs if you are having tendinitis issues.

    2. Do these exercises 6-12 reps

    Two Arm DB extensions
    Close Grip Bench
    DB Skullcrushers
    DB preachers
    DB Incline curls
    Seated Hammer Curls
    Reverse Curls


    3. Gain weight and try to get as strong as possible
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    In addition to eating at a cal surplus, work out consistently under a program program instead of "on/off", do a sensible amount of volume (not a "big volume" arm day), don't lift so heavy on isolations (less weight, better form), and focus on your big lifts and less isolations.
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    Originally Posted by Seal16 View Post
    Working out on/off for years, arms still suck (14in). Anytime I try to go hard on a bi/tris workout (ex. big volume day doing 21s), I end up with bicep tendonitis for a few weeks. How tf do I make these things grow?

    Stats: 170-173lbs at 5'9. Probably mid-teens for bf% (faint abs when I flex). Decent cardio
    DB Bench: 80lbx4
    Squat: 275lbx2 (this was early 2020, very confident in 315 pre-quanratine)
    Deadlift: 385lbx1 (almost had 405 but didn't use straps or chalk, dun goofed)
    The average male bicep size according to the CDC is
    20-29 13.3
    30-39 13.5
    40-49 13.9
    50-59 13.5

    So you're already above average, more consistent workouts would improve you numbers.

    Mine are 14.75in and 186lbs 5'6" and age 41, also I do not train biceps directly at all.
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    I've found warming up triceps with resistance bands prior to any compound or isolation work beneficial for preventing tendinitis, as well as working up to the weight I'm going to rep.

    Also cables seem to help.
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    As far as development goes, I would make sure you have compounds in play; chin ups or underhand bent rows for biceps and dips or jm press for triceps anytime you work either one of them respectively. Add in isolations if bonus work is desired, but those two(chins and dips) should always be on the list when working those muscles.
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    Any tips to avoid tendonitis? Given the whole quarantine, I'm training arms every other day (directly or indirectly) high sets high reps, and still some issues/pain around the elbow
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    Originally Posted by Magomed1 View Post
    The average male bicep size according to the CDC is
    20-29 13.3
    30-39 13.5
    40-49 13.9
    50-59 13.5

    So you're already above average, more consistent workouts would improve you numbers.

    Mine are 14.75in and 186lbs 5'6" and age 41, also I do not train biceps directly at all.
    Lol
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    Hope those are unflexed numbers.
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    Keep it simple.

    Use a moderate weight on an EZ bar for 10-15 reps, then immediately switch to a lighter weight on a straight bar for a drop set of another 10-15 reps for about 5 sets
    The EZ bar will pre-exhaust your biceps a little - then the lighter weight on the straight bar will be taxing for the muscle without being harsh on your tendons.
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    Originally Posted by TheShadowMan View Post
    Hope those are unflexed numbers.
    I was thinking the numbers must exclude the fat rolls the average person has.
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    For preventing injury, pay focus on your diet and pre workout training. Good stretching is the best way to prevent muscles from getting injured.
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    I know the feeling, my arms are my worst body part too and have to do a lot of experimenting. I think having an arms day could help and learning how to really isolate the biceps and triceps. Experiment with rep ranges, maybe give it a go for a few months and see how it goes.
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    Try mastering callisthenics and bodyweight exercises such as pull ups etc. (to get strong)and then go on and lift weights.
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