Volume suggestion for big arms

Ihateeveryone · 10-11-2005, 12:34 PM

I got the new issue of Australian Ironman today, and some dude wrote an article that applied to arm training. It didn't mention any other bodyparts, but the idea was basically that there are three types of bodybuilders: those with massive limbs (legs may or may not be) but smaller, weaker torsos; those with massive chests, lats and delts - power physiques - but lacking in limb size; and symmetry queens - those who concentrate on perfect form, but never lift heavy. He also drew a correlation between arm size and training volume, using Lee Priest in particular as an example - although, this could be extrapolated out to guys like Arnold Schwarzenegger, Sergio Oliva, Danny Padilla, Franco Columbu, Lou Ferrigno, Ronnie Coleman - the list goes on.

The basic premise was that high volume - a high number of sets with moderate to high reps - was the way to go. The idea is that the muscle is supposed to become pumped, and that pump - combined with aggressive stretching - will forcefully expand the muscle facia and give the muscle space to grow. Incorporating midpoint, stretch and peak contraction movements are a must. This theory is based upon an idea that Gregg Valentino, amongst others, may have had - but ultimately took too far. The article claims that bodybuilders shoot synthetic oil into the muscle belly which stretches the muscle facia. After a year, the majority of the oil is supposedly metabolised, and the stretched facia accomodates muscle growth.

I don't know of the validity of the oil theory, given that I have never injected synthol and would not know where to find the shit - but the idea of super pumps and aggressive stretching before, during and after the workout sounds plausible. My torso has no problem - not to brag, but my back is wide, thick and so dense that the next best set of lats I have seen in my gym are somewhat disappointing in comparison. My chest is improving by the day, and I have added quite a bit of density and thickness over the last year. My delts have no problems with thickness, density or mass, nor do my legs. But my arms are lagging. Anyone skeptical about this idea?

bigpump23 · 10-11-2005, 03:50 PM

I' say go low rep, nothing more then 4 for a few weeks and your arms are going to grow, also check out what your hitting

geoffsherman · 10-17-2005, 07:48 PM

The key to big bis and tris is to lift heavy on compound movements for the back and chest. I have definitely seen bigger arms through a focus on this than on any direct arm work I have ever done.

W8isGR8 · 10-17-2005, 08:54 PM

The theory is that muscle fascia limits growth, like how a fish will only grow as big as its tank. In reality.......I don't know. It's about as believable as doing pull-overs to "expand your ribcage"

**EME** · 10-17-2005, 09:29 PM

Just goes to show how we are all different.

I did heavy movements for back and chest for years, and got very little arm development out of them. Arms have always been a lagging bodypart for me.

My arms didn't start growing until I moved them to their own day and really started focusing specifically on them.

Ive added 1.25 inches to my arms since June 1st by using this new approach.

- EME

Quote:

Originally Posted by geoffsherman

The key to big bis and tris is to lift heavy on compound movements for the back and chest. I have definitely seen bigger arms through a focus on this than on any direct arm work I have ever done.

datruodb · 10-17-2005, 10:16 PM

it's all BS it's your genetic makeup! However if you work hard you can improve.. It's all about that weak point training I believe if you are not sure what works best 4 you then use some volume training and some heavy ass weights..

**powerman2000** · 10-18-2005, 04:05 AM

Quote:

Originally Posted by Ihateeveryone

The basic premise was that high volume - a high number of sets with moderate to high reps - was the way to go. The idea is that the muscle is supposed to become pumped, and that pump - combined with aggressive stretching - will forcefully expand the muscle facia and give the muscle space to grow. Incorporating midpoint, stretch and peak contraction movements are a must. This theory is based upon an idea that Gregg Valentino, amongst others, may have had - but ultimately took too far. The article claims that bodybuilders shoot synthetic oil into the muscle belly which stretches the muscle facia. After a year, the majority of the oil is supposedly metabolised, and the stretched facia accomodates muscle growth.

Do everything but the oil part.

The rest of that info is valid and has worked for me.

1911a1 · 10-22-2005, 03:12 PM

Old school BBers like Arnold used higher sets w/ higher reps with each bodypart being worked twice a week i.e. the traditional 6-day routine. I learned this can over time, take it's toll on your joints. BBers today use fewer sets, fewer reps training each bodypart only once a week. I've learned it is a combination of genetics and what works best for the individual since we all are built and respond differently. I use the heaviest weight I can correctly perform on all bodyparts. I train the larger muscles once a week and train arms, calves and abs twice a week. I change my routine/exercises every 8-10 weeks to shock the muscle for new growth. This works for me but everyone is different. Finding the sweet spot is the trick.

chlaxman · 10-22-2005, 06:46 PM

Everyone has basically said what I was going to say: it really depends on the person and you just have to find what works for you.

I have pretty good sized arms no matter what and I've found that training compound exercises with around 4 sets of direct stimulation of the bis and tris works best for me.

**NNTB** · 10-22-2005, 06:52 PM

Quote:

Originally Posted by chlaxman

Everyone has basically said what I was going to say: it really depends on the person and you just have to find what works for you.

True dat

:nosthumbs

W8isGR8 · 10-25-2005, 02:53 AM

The only way to get big arms is to get a big body. You can't weigh 120lbs and have 19" arms. No amount of work/volume/frequency can change that.

**powerman2000** · 10-25-2005, 03:20 AM

Quote:

Originally Posted by W8isGR8

The only way to get big arms is to get a big body. You can't weigh 120lbs and have 19" arms. No amount of work/volume/frequency can change that.

When you're right, you're right.

W8isGR8 · 10-25-2005, 03:31 AM

Quote:

Originally Posted by powerman2000

When you're right, you're right.

If I only knew then what I know now, I wouldn't have wasted my time on 21's

**powerman2000** · 10-25-2005, 03:36 AM

Quote:

Originally Posted by W8isGR8

If I only knew then what I know now, I wouldn't have wasted my time on 21's

Wait a minute.......................what is wrong with doing 21s occasionally?

10-11-2005, 12:34 PM	#1
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Volume suggestion for big arms I got the new issue of Australian Ironman today, and some dude wrote an article that applied to arm training. It didn't mention any other bodyparts, but the idea was basically that there are three types of bodybuilders: those with massive limbs (legs may or may not be) but smaller, weaker torsos; those with massive chests, lats and delts - power physiques - but lacking in limb size; and symmetry queens - those who concentrate on perfect form, but never lift heavy. He also drew a correlation between arm size and training volume, using Lee Priest in particular as an example - although, this could be extrapolated out to guys like Arnold Schwarzenegger, Sergio Oliva, Danny Padilla, Franco Columbu, Lou Ferrigno, Ronnie Coleman - the list goes on. The basic premise was that high volume - a high number of sets with moderate to high reps - was the way to go. The idea is that the muscle is supposed to become pumped, and that pump - combined with aggressive stretching - will forcefully expand the muscle facia and give the muscle space to grow. Incorporating midpoint, stretch and peak contraction movements are a must. This theory is based upon an idea that Gregg Valentino, amongst others, may have had - but ultimately took too far. The article claims that bodybuilders shoot synthetic oil into the muscle belly which stretches the muscle facia. After a year, the majority of the oil is supposedly metabolised, and the stretched facia accomodates muscle growth. I don't know of the validity of the oil theory, given that I have never injected synthol and would not know where to find the shit - but the idea of super pumps and aggressive stretching before, during and after the workout sounds plausible. My torso has no problem - not to brag, but my back is wide, thick and so dense that the next best set of lats I have seen in my gym are somewhat disappointing in comparison. My chest is improving by the day, and I have added quite a bit of density and thickness over the last year. My delts have no problems with thickness, density or mass, nor do my legs. But my arms are lagging. Anyone skeptical about this idea? __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

10-17-2005, 08:54 PM	#4
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	The theory is that muscle fascia limits growth, like how a fish will only grow as big as its tank. In reality.......I don't know. It's about as believable as doing pull-overs to "expand your ribcage" __________________ I seek only the truth

10-17-2005, 10:16 PM	#6
datruodb Pro Stature Join Date: Oct 2005 Location: Tulsa, Ok Posts: 326 Recipes: 0 Rep Power: 6	it's all BS it's your genetic makeup! However if you work hard you can improve.. It's all about that weak point training I believe if you are not sure what works best 4 you then use some volume training and some heavy ass weights.. __________________ Vanilla Gorilla

10-22-2005, 06:46 PM	#9
chlaxman Pro Stature Join Date: Jun 2005 Location: Maine baby Posts: 560 Recipes: 0 Rep Power: 9	Everyone has basically said what I was going to say: it really depends on the person and you just have to find what works for you. I have pretty good sized arms no matter what and I've found that training compound exercises with around 4 sets of direct stimulation of the bis and tris works best for me. __________________ Tempora mutantur, et nos mutamur in illis. :weight_li :dumbells: :bed2: :friday:

10-25-2005, 02:53 AM	#11
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	The only way to get big arms is to get a big body. You can't weigh 120lbs and have 19" arms. No amount of work/volume/frequency can change that. __________________ I seek only the truth

10-11-2005, 03:50 PM	#2
bigpump23 New Member Join Date: May 2005 Posts: 5 Recipes: 0 Rep Power: 0	I' say go low rep, nothing more then 4 for a few weeks and your arms are going to grow, also check out what your hitting

10-17-2005, 07:48 PM	#3
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	The key to big bis and tris is to lift heavy on compound movements for the back and chest. I have definitely seen bigger arms through a focus on this than on any direct arm work I have ever done.

10-22-2005, 03:12 PM	#8
1911a1 New Member Join Date: Oct 2005 Posts: 16 Recipes: 0 Rep Power: 0	Old school BBers like Arnold used higher sets w/ higher reps with each bodypart being worked twice a week i.e. the traditional 6-day routine. I learned this can over time, take it's toll on your joints. BBers today use fewer sets, fewer reps training each bodypart only once a week. I've learned it is a combination of genetics and what works best for the individual since we all are built and respond differently. I use the heaviest weight I can correctly perform on all bodyparts. I train the larger muscles once a week and train arms, calves and abs twice a week. I change my routine/exercises every 8-10 weeks to shock the muscle for new growth. This works for me but everyone is different. Finding the sweet spot is the trick.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode