I followed a workout "program" that I saw on a website that promises you to increase your biceps by up to 2.5 cm in just two months by doing 40 chip-ups a day.
I'm just over 1 month in, and I measured my arms flexed and indeed I got about 1.6 cm. They were 31 cm flexed before and now are 32.5 cm.
However I'm aware that the triceps make up most of our arms. I'm looking for exercises I can do at home, having only my pull-up bar. Is there a symilar "program" for triceps I can follow to add say, 2.5 cm in two months?
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05-30-2020, 07:22 AM #1
I got bigger biceps. Now want big triceps.
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05-30-2020, 07:31 AM #2
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05-30-2020, 07:33 AM #3
JFL any arm measurement not measured pumplessly, relaxed completely, and on a rest day is pure BS srs
with that said I’m sure you’ve made good progress, and you can stand to make more. Arms I believe are built best by using multiple angles (incline, upright) and by targeting individual heads, as opposed to only compound lifts. The best is probably doing compound lifts first and then isolating heads at different angles. Mine are somewhat small but hopefully they’ll obtain some more glory when the gyms get back up and I have access to more weightNYC crew
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05-30-2020, 07:46 AM #4
Not sure how you measured a 1.6cm increase in your biceps only, or how you're going to measure a 2.5cm increase in your triceps only, but I'd guess your 1 month increase involved eating so I'd just continue whatever your diet is. You can increase your overall arm size significantly in a short period of time by getting fat.
After triceps, I'd suggest targeting calves next in your muscle by muscle approach to gains, limbs first - torso last.
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05-30-2020, 08:21 AM #5
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05-30-2020, 09:58 AM #6
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05-30-2020, 01:22 PM #7
Narrow pushups and/or pushups using a ball (med/soccer/basketball).
Forget your biceps, how much did your back grow after a month of this? Unless you have ****ty arm genetics, arms will follow suit with the rest of your growth. Not sure I’ve ever seen an impressive back with bad arm development.
Anecdotal, but I haven’t done direct arm work in years. They still fluctuate with BW change just fine. Bulk up to 220, they hit 18in. Cut to 202. 17in. And so on. I originally stopped training arms directly out of experimentation and nagging elbow pain. At my age, aesthetics also aren’t necessarily my main goals.Home Gym Crew
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05-31-2020, 07:44 AM #8
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05-31-2020, 08:18 AM #9
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05-31-2020, 08:21 AM #10
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06-01-2020, 12:19 AM #11
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06-05-2020, 03:22 PM #12
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