Is it possible to get big arms with only weighted chin ups, rows , farmers walks, bench press, ohp and face pulls ?
Goal is not to look like a bodybuilder but just a good looking Muscular Body
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Thread: Big arms without isolation?
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08-01-2020, 05:33 AM #1
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08-01-2020, 05:40 AM #2
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08-01-2020, 06:14 AM #3
For big arms, yeah compounds are enough.
For bigger arms, you need isolated work.*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
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08-01-2020, 06:29 AM #4
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08-01-2020, 07:08 AM #5
Depends on how much you're lifting and what you consider to be big arms.
Just do your AthleanX Perfect Program for a few months and if you're not happy with arms progress or feel you need the isolations, add them. Your program can be adjusted over time, but doesn't have to be and probably shouldn't be at the start. You won't wake up looking a bodybuilder one day unexpectedly.
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08-01-2020, 07:12 AM #6
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08-01-2020, 09:39 AM #7
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08-01-2020, 09:52 AM #8
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08-01-2020, 09:55 AM #9
It's not a huge deal either way, but if you like AXs guidance and he calls it the perfect program, I suggest starting as is - might as well see how it works for you then tweak it based on results if necessary. For ex, you might your bis growing but you need more tri isos, and maybe you decide that carries on both days is too much so you replace one day with the tri isos rather than just adding them outright. But if you add stuff at the start you wouldn't know how the program would feel without them... but up to you since the world won't end if you add some isos either.
I'm not an AX hater as much as I don't like that he has a video saying the way I've been doing any exercise for years is wrong or that I should be doing a different exercise instead of it.
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08-01-2020, 10:26 AM #10
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08-01-2020, 10:37 AM #11
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08-01-2020, 10:50 AM #12
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08-01-2020, 11:25 AM #13
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08-01-2020, 10:13 PM #14
Try to avoid having peaks on your biceps. Really work on triceps.
I do lots of dips and pull ups as well as weights (mainly for lats/back, legs and other stuff). I don't do any direct arm training other than for grip, cause I don't want to look like a bodybuilder either. Your biceps will get bigger, but it's not going to really have peaks if you don't do arm curls.☆☆☆USA �яєω☆☆☆
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08-01-2020, 10:38 PM #15
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08-02-2020, 02:24 AM #16
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08-02-2020, 02:27 AM #17
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08-02-2020, 11:35 AM #18
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08-02-2020, 02:39 PM #19
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08-03-2020, 12:25 AM #20
I don't know. I have never seen a guy with good arms not doing isolation work.
Also, I have never seen someone doing farmer walks, big or small.
Only me!
Not to mention the weighted chin ups and rows.
I've seen only 2 advanced big guys doing barbell rows.
Most of them do cables + heavy dumbell rows.
And all of them do splits. Not PPL split, but one muscle a day split.
I don't know if should mention the deadlift, the exercise people talk a lot about but mostly nobody is doing it.
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08-03-2020, 12:49 AM #21
I'm not the biggest expert on the science or broscience, but what matched my experience essentially came from this guy, a marine vet apparently
Essentially he says isolation exercises are necessary for improving a lagging muscle, or rehabilitate/warmup one
Feel free to read only the highlights for cliffs, or the whole thing (you can also let me know if I'm on the right track):
https://www.projectvis.com/the-only-...ion-exercises/
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08-03-2020, 01:09 AM #22
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08-03-2020, 01:22 AM #23
I wrote about what I saw.
I didn't say it was good or bad or that I am following that split.
So I don't understand your reaction.
Yes, indeed, it is a good thing that you (you - singulary) are not limited to only those exercises, if that is your purpose or if you have a better physique than those guys. I don't know, because I have no idea how you look, but if so, good for you.
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08-03-2020, 08:05 AM #24
Personally any muscle I want to develop, I superset a compound with an isolation both to failure no more than 3 sets an exercise. If isolating, I always do it unilaterally - no sharing loads of a singular object between two limbs. I've always been against using two handed/legged exercises for isolation because I feel as though this is a guarantee of muscle imbalances at some point in the future, and it doesn't stress each side of the body as much as they could be. I've also noticed sets seem to go quickly this way, because one side rests while the other is stressed.
Getting back to the topic of the original poster, will arms grow with compounds only? Sure, you're adequately stimulating a muscle and as long as you provide it with rest, nutrition, and progressive overload(either by volume or weight increases) you should see some development. But I do think isolations have their place in "finishing off" anything the compounds don't quite do the muscle you want to work on. I know when I do weighted chins or dips, my biceps and triceps are "almost but not quite done" after a set, so I need the isolation after to ensure this set went as far as I can take it, and there's nothing I missed in that group. Is isolation necessary just to get big, no. But I think you'll hit more of as well as improve your potential by including at least one a muscle in workouts.Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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08-03-2020, 10:50 AM #25
Honestly if you're just now starting out, I wouldn't give arm isolation a priority at all for about 3 months, while you're focusing on the bench, squat, deadlift, rows, pullups, etc.
I began lifting as a stupid teenager "bro" and thought I was strong because I could curl 45s, when I could barely do anything on the compound lifts (except, of course, pulling ones, where I cheated the form by overcompensating with my arms). As such, even though my biceps were relatively strong, my torso and shoulders were weak, so that building consistency with correct form was a pitfall, because I would half-consciously turn it into too much of an arm movement. (And doing heavy compounds will definitely exhaust the arm muscles, even if they're no the primary target - try doing 50 strict pull ups and then go see how easy the curls are.)
I wouldn't recommend constructing that kind of imbalance to have to work around later.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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08-03-2020, 02:42 PM #26
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08-04-2020, 12:28 PM #27
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08-04-2020, 01:00 PM #28
you can get a awesome physique with full body workouts as well dont listen to these ****s who think bro splits is the way lmao even that efron physique is achievable natty and no you dont need a coach and a bodybuilding split for that. just lift heavy and focus on compounds.
as for this guy ye he his upper boddy is good but he is lagging back and leg development saw his physqiue updates on yhis channel
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08-05-2020, 06:50 AM #29
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08-05-2020, 07:01 AM #30
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