Bicep buster, tricep tearer...

BartMan

boys, want a workout for arms. something that will hurt, that you have used, and gives you extreme pain, and extreme gain. 
 
I workout arms on their own day, so let me have it, if you have it... 
 
Training the house down with plenty of food, hovering around the 90kg mark, about 9%BF. Feels weird, and almost fat, bodybuilding IS a disease almost like anorexia I reckon...!!

Mojoman

I'm a disciple of Crossfit so don't normally do static excercises like bicep curls, concentration, preacher curls etc. BUT..I am also a vain bastard and can't live without having decent guns. So here is my workout for my guns. 
 
5 X Rounds for time

3 min rowing
20 Pullups (kipping)
20 Kettlebell swings (20kg) 
 
After that workout, I sit down and do a slow 3 sets of concentration curls (20kg-25kg). Normally my arms are dead by then.

ACT Crusader

The best article I read about getting bigger guns and envious tri's is to do either really heavy deadlifts or squats for 3-4 reps and then superset straight into a concentration exercise (bicep curls or tricep pulldowns) for 12-15 reps. 
 
The science behind it is that to get maximum blood and oxygen flow by working the big muscles (quads, gluts etc) and that will assist when you go to the concentration (and get the pump going). The key apparently is to not use a really heavy weight for the concentration exercise. Something that will still test you for 15 reps but nothing that will cause failure. 
 
Rest 1-2mins and then repeat 3-5 times

MN5

Men here is something that seems to work as long as you are strict as a strict thing, your guns will be hurting like a motherfucker, guaranteed. I have cut and pasted from a thread I started a few years ago. Has got the MN5 pythons to a smidgeon under 17 inches so it's a pretty decent way to aim for those SBW type guns..... 
 
Arm Training 
Are you dissatisfied with the size of your arms? Gee, that narrows you down to just about every bodybuilder who ever lived! 
 
Well, of course you can only work with Ma Nature gave you. And the likelihood that you'll get those 20" guns that bodybuilders CLAIM (many falsely) to have isn't too great. 
 
However, there is good news! The following routine has NEVER failed to produce significant improvements in muscular size and strength. This special arm program is brief, efficient and productive. And...it takes only 5 minutes! Yup, you read right - 5 minutes. But if DONE RIGHT (and I must emphasize that part) these will be perhaps the most painful 5 minutes you've ever spent in the gym. Originally tested at the Nautilus Research Center in Lake Helen, Florida by that wild and wacky guy, Arthur Jones. 
 
Now, if you progress in your workouts as directed and get adequate rest, you will be rewarded with measurable increases in the circumference of your upper arms. Dr. Ellington Darden has said, "Most bodybuilders can expect to add 1/2 inch of muscle mass to their upper arms in a week and a full inch after a month". Yeah, I know - he drinks. But according to Matt Brzycki this actually does work. And his buddy, Tom Laputka (ex-NFLer) has used it as well with great success. 
 
Okay, no more wordy bastardese and on with the program! 
 
Oooh this is such a killer....sorry I just had to say that. You perform ONE (which is a number, so I can really say all HITers perform "a number of sets" HAH! We use that one when we sell work in consulting all the time....oops) set of four different exercises, two for the biceps and two triceps: 
 
One repetition Chin-up (30-60 seconds raising and 30-60 seconds lowering...yes you heard right, that's no typo), IMMEDIATELY followed by 
Biceps Curl (machine or free weight) + forced negatives Rest for one minute max. 
One repetition Dip (30-60 seconds raising and 30-60 seconds lowering, again no typo), IMMEDIATELY followed by 
Triceps Extension (machine or free weight) + forced negatives. 
One rep Chin-up: From a hanging, underhand position with arms straight, take as long as possible to get your chin over the bar. Try to move a fraction of an inch and hold, another fraction of an inch and hold, and so on. Remain in each position briefly (without lowering) and move up inch by inch until your chin is above the bar. Have your training partner (who has a watch, I hope) call out the time in seconds (5, 10, 15, 20, etc.) to you as the exercise progresses. Once you've reached the top position, lower yourself in exactly the same manner. Again, your training partner should call out your time in seconds. Begin this movement with 30 seconds up, and 30 seconds down. Add 5 seconds to the positive and negative phases every workout. When you can perform 60 seconds up and 60 seconds down, first, I'll be impressed, but most importantly, use a weight belt or hold a dumbbell between your legs to make the movement harder. 
 
Biceps Curl: If you do curls IMMEDIATELY after the one rep shin-up will reduce your level of strength in the curl by approx. 50%. So you should use about half the normal weight your would normally handle for whatever amount of reps (e.g., 8-12) you can handle. Perform as many reps as you can WITHOUT CHEATING! It's hell, but you've got to keep good form. Go to failure, and then, have your partner give you a forced rep. Then, have your partner help you do forced negatives, i.e., he/she lifts the weight for you, and you lower the weight in about 6-8 seconds. Continue this till you can't control the descent any longer. 
 
Okay, now I'll let you have a break and drink your Gatorade or whatever for about one minute's worth of rest. 
 
One-rep Dip: Do this the same way as the one-rep chin. Triceps Extension: Same way as Biceps Curl. 
 
I know one person who tried this routine, and they couldn't move their arms afterwards! It was a woman, BTW, and I'm telling you that to insult the guys' egos. I notice women seem to have better form then men, and also can go to failure just as easily as men. 
 
Do not continue to work your arms like this for more than one month. No way! If you do you'll definitely overtrain. I'd say even two weeks is plenty (which probably works out to 3 workouts for your HITers). 
 
Your training partner is also really important here. They've gotta watch your form and help you move from one exercise to the next FAST! Also make sure you write down what you did, so you know for the next workout. 
 
BTW, there has been only ONE man who did a 60/60 chin and dip the FIRST time he ever tried. And not only that, he did this as the END of his workout, after his arms were obviously tired. That man was Boyer Coe.

BartMan

damn, that does look tough.... 
 
Here's a matrix programme 
 [B]If you have never heard of or tried matrix training, I will show you how it can explode your gains like never before. Muscle size is a response of training adaptions. One of the best ways to increase your muscle mass is to lift weights. Further to this you need to lift heavy weights. You have probably heard lift BIG and eat BIG and you will grow. Nothing wrong with that at all, but I am going to show you something different, how you can use light weight with Matrix training, you will still train with intensity. [/B] 
[B]Muscle grows as an adaption response to the demands placed upon it. Lifting heavy forces the muscle fibres to contract. You want to get as many fibres contracting as possible. Let's take the barbell bicep curl for an example. You complete a rep by lifting and lowering the weight. Even though the weight stays the same throughout the movement the contraction is not equal throughout the movement. At the bottom is the weakest point of the exercise, so the muscles are working harder. As you lift the bar up, the higher it gets the easier it gets, especially after getting past the sticking point, so with the same weight, the same muscles are doing less work. [/B] 
[B]This is where matrix training comes in, it uses a combination of full reps, partial reps, isometric holds all at various angles of the movememt. This ensures maximum contraction from each muscle at all angles, resulting in bigger mass gains. Further to that, the rest periods between sequences is minimal, from 20-40 seconds. Each exercise may have several sequences. [/B] 
[B]The half reps, should go just past the halfway mark. The idea is to use lighter weight. The short rest periods ensure you get maximum growth hormone release for bigger muscle gains. [/B] 
[B]You must also complete all half reps fully, before returning to the start position and changing direction. You will find even with light weight you will struggle to complete a sequence. The only downside is that you will be the only person in the gym struggling with almost no loading. A full routine for biceps may have many variations, but should include, 3 different bicep exercises, + 6 different matrix. This would complete 1 sequence. You then have 3 minutes rest and then start sequence 2. [/B] 
[B]Matrix Training routine - biceps[/B] 
[B]Sequence 1 
[/B] [B]Standing Barbell Curls 
5 full reps 
5 half up 
5 half down 
5 full reps [/B] 
[B]20 seconds rest [/B] 
[B]Standing Barbell Curls 
5 full reps 
1 half up 
2 half down 
3 half up 
4 half down 
5 half up 
6 full reps [/B] 
[B]25 seconds rest [/B] 
[B]Standing Barbell Curls 
5 full reps 
1 rep 1/5 up 
1 rep 2/5 up 
1 rep 3/5 up 
1 rep 4/5 up 
1 full rep 
1 rep 1/5 down 
1 rep 2/5 down 
1 rep 3/5 up 
1 rep 4/5 up 
1 full rep 
5 full reps [/B] 
[B]30 seconds rest [/B] 
[B]Incline Seated Dumbell Curls 
1 full rep 
2 half up (hold each for 3 seconds) 
3 half down(hold 3 seconds) 
4 half up(hold 3 seconds) 
5 half down(hold 3 seconds) 
6 full reps [/B] 
[B]30 seconds rest [/B] 
[B]Incline Seated Dumbell Curls 
5 full reps 
3 half up 
3 half down 
3 half up 
3 half down 
3 half up 
3 half down 
5 full reps [/B] 
[B]35 seconds rest [/B] 
[B]Hammer Curls 
5 full reps 
1 half up 
2 half down 
3 full reps 
4 half up 
5 half down 
6 full reps[/B] 
[B]3 minutes rest [/B] 
[B]Sequence 2 
[/B] [B]Standing Barbell Curls 
1 full rep 
2 half up 
3 half down 
4 half up 
5 half down 
6 full reps[/B] 
[B]20 seconds rest [/B] 
[B]Hammer Curls 
 
5 full reps 
2 half up (hold 3 seconds) 
3 half down (hold 4 seconds) 
4 half up (hold 5 seconds) 
5 half down (hold 6 seconds) 
6 full reps [/B] 
[B]25 seconds rest [/B] 
[B]Hammer Curls 
5 full reps 
1 rep 1/5 up 
1 rep 2/5 up 
1 rep 3/5 up 
1 rep 4/5 up 
1 full rep 
1 rep 1/5 down 
1 rep 2/5 down 
1 rep 3/5 up 
1 rep 4/5 up 
1 full rep 
5 full reps [/B] 
[B]30 seconds rest [/B] 
[B]Preacher Curls 
5 full reps 
5 half up 
5 half down 
5 full reps [/B] 
[B]35 seconds rest [/B] 
[B]Preacher Curls 
1 full rep 
2 half up (hold 3 seconds) 
3 half down (hold 3 seconds) 
4 half up (hold 3 seconds) 
5 half down (hold 3 seconds) 
6 full reps [/B] 
[B]40 seconds rest [/B] 
[B]Reverse Curls 
1 full rep 
2 half up 
3 half down 
4 half up 
5 half down 
6 full reps [/B] 
[B]50 seconds rest [/B] 
[B]Reverse Curls 
5 full reps 
1 half up 
2 half down 
3 full reps 
4 half up 
5 half down 
6 full reps [/B] 
[B]FINISH! [/B] 
[B]Replace your regular routine with Matrix training for 4-6 weeks, monitor your results and you will be more than pleased. Remember to eat BIG and eat CLEAN.[/B]

MN5

[quote name='BartMan']damn, that does look tough.... 
 
Here's a matrix programme 
[B]If you have never heard of or tried matrix training, I will show you how it can explode your gains like never before. Muscle size is a response of training adaptions. One of the best ways to increase your muscle mass is to lift weights. Further to this you need to lift heavy weights. You have probably heard lift BIG and eat BIG and you will grow. Nothing wrong with that at all, but I am going to show you something different, how you can use light weight with Matrix training, you will still train with intensity. [/B] 
[B]Muscle grows as an adaption response to the demands placed upon it. Lifting heavy forces the muscle fibres to contract. You want to get as many fibres contracting as possible. Let's take the barbell bicep curl for an example. You complete a rep by lifting and lowering the weight. Even though the weight stays the same throughout the movement the contraction is not equal throughout the movement. At the bottom is the weakest point of the exercise, so the muscles are working harder. As you lift the bar up, the higher it gets the easier it gets, especially after getting past the sticking point, so with the same weight, the same muscles are doing less work. [/B] 
[B]This is where matrix training comes in, it uses a combination of full reps, partial reps, isometric holds all at various angles of the movememt. This ensures maximum contraction from each muscle at all angles, resulting in bigger mass gains. Further to that, the rest periods between sequences is minimal, from 20-40 seconds. Each exercise may have several sequences. [/B] 
[B]The half reps, should go just past the halfway mark. The idea is to use lighter weight. The short rest periods ensure you get maximum growth hormone release for bigger muscle gains. [/B] 
[B]You must also complete all half reps fully, before returning to the start position and changing direction. You will find even with light weight you will struggle to complete a sequence. The only downside is that you will be the only person in the gym struggling with almost no loading. A full routine for biceps may have many variations, but should include, 3 different bicep exercises, + 6 different matrix. This would complete 1 sequence. You then have 3 minutes rest and then start sequence 2. [/B] 
[B]Matrix Training routine - biceps[/B] 
[B]Sequence 1[/B] 
[B]Standing Barbell Curls[/B] 
[B]5 full reps[/B] 
[B]5 half up[/B] 
[B]5 half down[/B] 
[B]5 full reps [/B] 
[B]20 seconds rest [/B] 
[B]Standing Barbell Curls[/B] 
[B]5 full reps[/B] 
[B]1 half up[/B] 
[B]2 half down[/B] 
[B]3 half up[/B] 
[B]4 half down[/B] 
[B]5 half up[/B] 
[B]6 full reps [/B] 
[B]25 seconds rest [/B] 
[B]Standing Barbell Curls[/B] 
[B]5 full reps[/B] 
[B]1 rep 1/5 up[/B] 
[B]1 rep 2/5 up[/B] 
[B]1 rep 3/5 up[/B] 
[B]1 rep 4/5 up[/B] 
[B]1 full rep [/B] 
[B]1 rep 1/5 down[/B] 
[B]1 rep 2/5 down[/B] 
[B]1 rep 3/5 up[/B] 
[B]1 rep 4/5 up[/B] 
[B]1 full rep[/B] 
[B]5 full reps [/B] 
[B]30 seconds rest [/B] 
[B]Incline Seated Dumbell Curls[/B] 
[B]1 full rep[/B] 
[B]2 half up (hold each for 3 seconds)[/B] 
[B]3 half down(hold 3 seconds)[/B] 
[B]4 half up(hold 3 seconds)[/B] 
[B]5 half down(hold 3 seconds)[/B] 
[B]6 full reps [/B] 
[B]30 seconds rest [/B] 
[B]Incline Seated Dumbell Curls[/B] 
[B]5 full reps[/B] 
[B]3 half up[/B] 
[B]3 half down[/B] 
[B]3 half up[/B] 
[B]3 half down[/B] 
[B]3 half up[/B] 
[B]3 half down[/B] 
[B]5 full reps [/B] 
[B]35 seconds rest [/B] 
[B]Hammer Curls[/B] 
[B]5 full reps[/B] 
[B]1 half up[/B] 
[B]2 half down[/B] 
[B]3 full reps[/B] 
[B]4 half up[/B] 
[B]5 half down[/B] 
[B]6 full reps[/B] 
[B]3 minutes rest [/B] 
[B]Sequence 2[/B] 
[B]Standing Barbell Curls[/B] 
[B]1 full rep[/B] 
[B]2 half up[/B] 
[B]3 half down[/B] 
[B]4 half up[/B] 
[B]5 half down[/B] 
[B]6 full reps[/B] 
[B]20 seconds rest [/B] 
[B]Hammer Curls[/B] 
 
[B]5 full reps[/B] 
[B]2 half up (hold 3 seconds)[/B] 
[B]3 half down (hold 4 seconds)[/B] 
[B]4 half up (hold 5 seconds)[/B] 
[B]5 half down (hold 6 seconds)[/B] 
[B]6 full reps [/B] 
[B]25 seconds rest [/B] 
[B]Hammer Curls[/B] 
[B]5 full reps[/B] 
[B]1 rep 1/5 up[/B] 
[B]1 rep 2/5 up[/B] 
[B]1 rep 3/5 up[/B] 
[B]1 rep 4/5 up[/B] 
[B]1 full rep [/B] 
[B]1 rep 1/5 down[/B] 
[B]1 rep 2/5 down[/B] 
[B]1 rep 3/5 up[/B] 
[B]1 rep 4/5 up[/B] 
[B]1 full rep[/B] 
[B]5 full reps [/B] 
[B]30 seconds rest [/B] 
[B]Preacher Curls[/B] 
[B]5 full reps[/B] 
[B]5 half up[/B] 
[B]5 half down[/B] 
[B]5 full reps [/B] 
[B]35 seconds rest [/B] 
[B]Preacher Curls[/B] 
[B]1 full rep[/B] 
[B]2 half up (hold 3 seconds)[/B] 
[B]3 half down (hold 3 seconds)[/B] 
[B]4 half up (hold 3 seconds)[/B] 
[B]5 half down (hold 3 seconds)[/B] 
[B]6 full reps [/B] 
[B]40 seconds rest [/B] 
[B]Reverse Curls[/B] 
[B]1 full rep[/B] 
[B]2 half up[/B] 
[B]3 half down[/B] 
[B]4 half up[/B] 
[B]5 half down[/B] 
[B]6 full reps [/B] 
[B]50 seconds rest [/B] 
[B]Reverse Curls[/B] 
[B]5 full reps[/B] 
[B]1 half up[/B] 
[B]2 half down[/B] 
[B]3 full reps[/B] 
[B]4 half up[/B] 
[B]5 half down[/B] 
[B]6 full reps [/B] 
[B]FINISH! [/B] 
[B]Replace your regular routine with Matrix training for 4-6 weeks, monitor your results and you will be more than pleased. Remember to eat BIG and eat CLEAN.[/B][/QUOTE] 
 
 
Bloody hell, I started reading and have just about finished TWO coffees in the time it took ! 
 
I'm personally gonna do my routine first for a couple of weeks then maybe switch to this afterwards ? 
 
I think the matrix appears to follow the same "even if your kids aren't heavy your arms still get sore afterawhile" type principal cos surely you'd do this with fuck all weight compared to what you'd usually lift ?

BartMan

sequence 1 and sequence two must be two separate workouts though eh? hard to figure out...

MN5

[quote name='BartMan']sequence 1 and sequence two must be two separate workouts though eh? hard to figure out...[/QUOTE] 
 
My head just spins with all the stuff ya can google. I mean some sites say "never cheat" yet apparently Arnie ( he had good guns ) used the cheat curl every now and again. I've done the same ( probably using marginally less weight than the great man ) and they seem to work ok as it focuses on the "negative" portion of the weight or some such crap. 
 
Others argue that doing deadlifts, squats etc makes your guns grow purely from using heaps of muscles at the same time and having a "spillover" effect. 
 
As it is the "suns out, guns out" time of year I'll be ripping into my routine I posted with great vigour, only recommended for those who can do a few good chin ups ( most here I'd hope ! ) 
 
I'll try Barts one after that which isn't quite as complicated as I initially thought....

Duluth

[quote name='MN5']My head just spins with all the stuff ya can google. I mean some sites say "never cheat" yet apparently Arnie ( he had good guns ) used the cheat curl every now and again. I've done the same ( probably using marginally less weight than the great man ) and they seem to work ok as it focuses on the "negative" portion of the weight or some such crap. [/QUOTE] 
Dorian Yates is a big advocate of using the negative portion and other set extenders 
 
Basically you have three areas of strength - the eccentric movement with is the weakest (in this case the curl) the static portion is the next weakest (holding the curl in one position) and finally the negative which is the strongest 
 
Yates recommends going to failure and if you have exhausted the eccentric but not the negative the muscle still has more to give. So you 'cheat' or use a spotter once the eccentric is exhausted 
 
Also the negative portion creates more micro tears in the muscle. More tears, means more recovery, which means more growth 
 
But training to failure is stressful and you wouldn't use it in combination with any of the volume programs that are out there 
 
I really recommend looking up some of Yates articles/videos. He varies from some of the accepted methods but everything he says is well thought out and consistent. Obviously he has the results to back it up too 
[quote name='MN5']Others argue that doing deadlifts, squats etc makes your guns grow purely from using heaps of muscles at the same time and having a "spillover" effect. [/QUOTE] 
I think that has proven to be bro-science

BartMan

yes, negatives rock, and wreck. was good when shoulders were fine and training with Prop cyril. Would load up the bench with more than you can lift, and then just strain to hold the weight up - then lift to the top with your spotter, and do again, and again... 
 
a real wrecking ball of an exercise, but needs a strong spotter, and an unbroken body!!

MN5

[quote name='MN5']Men here is something that seems to work as long as you are strict as a strict thing, your guns will be hurting like a motherfucker, guaranteed. I have cut and pasted from a thread I started a few years ago. Has got the MN5 pythons to a smidgeon under 17 inches so it's a pretty decent way to aim for those SBW type guns..... 
 
Arm Training 
Are you dissatisfied with the size of your arms? Gee, that narrows you down to just about every bodybuilder who ever lived! 
 
Well, of course you can only work with Ma Nature gave you. And the likelihood that you'll get those 20" guns that bodybuilders CLAIM (many falsely) to have isn't too great. 
 
However, there is good news! The following routine has NEVER failed to produce significant improvements in muscular size and strength. This special arm program is brief, efficient and productive. And...it takes only 5 minutes! Yup, you read right - 5 minutes. But if DONE RIGHT (and I must emphasize that part) these will be perhaps the most painful 5 minutes you've ever spent in the gym. Originally tested at the Nautilus Research Center in Lake Helen, Florida by that wild and wacky guy, Arthur Jones. 
 
Now, if you progress in your workouts as directed and get adequate rest, you will be rewarded with measurable increases in the circumference of your upper arms. Dr. Ellington Darden has said, "Most bodybuilders can expect to add 1/2 inch of muscle mass to their upper arms in a week and a full inch after a month". Yeah, I know - he drinks. But according to Matt Brzycki this actually does work. And his buddy, Tom Laputka (ex-NFLer) has used it as well with great success. 
 
Okay, no more wordy bastardese and on with the program! 
 
Oooh this is such a killer....sorry I just had to say that. You perform ONE (which is a number, so I can really say all HITers perform "a number of sets" HAH! We use that one when we sell work in consulting all the time....oops) set of four different exercises, two for the biceps and two triceps: 
 
One repetition Chin-up (30-60 seconds raising and 30-60 seconds lowering...yes you heard right, that's no typo), IMMEDIATELY followed by 
Biceps Curl (machine or free weight) + forced negatives Rest for one minute max. 
One repetition Dip (30-60 seconds raising and 30-60 seconds lowering, again no typo), IMMEDIATELY followed by 
Triceps Extension (machine or free weight) + forced negatives. 
One rep Chin-up: From a hanging, underhand position with arms straight, take as long as possible to get your chin over the bar. Try to move a fraction of an inch and hold, another fraction of an inch and hold, and so on. Remain in each position briefly (without lowering) and move up inch by inch until your chin is above the bar. Have your training partner (who has a watch, I hope) call out the time in seconds (5, 10, 15, 20, etc.) to you as the exercise progresses. Once you've reached the top position, lower yourself in exactly the same manner. Again, your training partner should call out your time in seconds. Begin this movement with 30 seconds up, and 30 seconds down. Add 5 seconds to the positive and negative phases every workout. When you can perform 60 seconds up and 60 seconds down, first, I'll be impressed, but most importantly, use a weight belt or hold a dumbbell between your legs to make the movement harder. 
 
Biceps Curl: If you do curls IMMEDIATELY after the one rep shin-up will reduce your level of strength in the curl by approx. 50%. So you should use about half the normal weight your would normally handle for whatever amount of reps (e.g., 8-12) you can handle. Perform as many reps as you can WITHOUT CHEATING! It's hell, but you've got to keep good form. Go to failure, and then, have your partner give you a forced rep. Then, have your partner help you do forced negatives, i.e., he/she lifts the weight for you, and you lower the weight in about 6-8 seconds. Continue this till you can't control the descent any longer. 
 
Okay, now I'll let you have a break and drink your Gatorade or whatever for about one minute's worth of rest. 
 
One-rep Dip: Do this the same way as the one-rep chin. Triceps Extension: Same way as Biceps Curl. 
 
I know one person who tried this routine, and they couldn't move their arms afterwards! It was a woman, BTW, and I'm telling you that to insult the guys' egos. I notice women seem to have better form then men, and also can go to failure just as easily as men. 
 
Do not continue to work your arms like this for more than one month. No way! If you do you'll definitely overtrain. I'd say even two weeks is plenty (which probably works out to 3 workouts for your HITers). 
 
Your training partner is also really important here. They've gotta watch your form and help you move from one exercise to the next FAST! Also make sure you write down what you did, so you know for the next workout. 
 
BTW, there has been only ONE man who did a 60/60 chin and dip the FIRST time he ever tried. And not only that, he did this as the END of his workout, after his arms were obviously tired. That man was Boyer Coe.[/QUOTE] 
 
I can confirm I've managed to squeeze a couple of these workouts into my busy Xmas schedule of doing fuck all and, no shit, the guns have gotten a bit bigger. The curls after doing the slow chin up ( which is tough going even if you can do more than a few normal ones ) was agony, I literally thought my arms were gonna explode. They appear to have gone from a touch under 17 inches to a touch over ( Ever since I heard the hulkster talk about his supposedly 24 inch pythons I refuse to use the metric system ) 
 
Like the bullshit blurb says its only five minutes ( and one of those minutes is just resting ) but the pain is out of this world, hard to throw MN5 jr up in the air much less catch him the next day :shock:

Paekakboyz

[quote name='MN5']Like the bullshit blurb says its only five minutes ( and one of those minutes is just resting ) but the pain is out of this world, hard to throw MN5 jr up in the air much less catch him the next day :shock:[/QUOTE] 
 
Hope you didn't find that out the wrong way!!? poor wee nipper!!

MN5

[quote name='Paekakboyz']Hope you didn't find that out the wrong way!!? poor wee nipper!![/QUOTE] 
 
I can confirm he's safe and sound but Daddy did have to resort to bicep curling 330's after that ( Mainly Monteiths goldens )

JK

Nothing overly scientific on this one but when I was younger at uni we use to do tricep pull downs and drop set them. Started at say 48kg (or whatever ya usual weight is) and crank til ya cant and then drop it down and weight and repeat until no weights left. Would only do 2 sets of this but felt it next day alright.

MN5

Did the guns yesterday whilst tidying the garage. A kind of superset I suppose, skull crushers to failure followed instantly by chinups to failure. My oldest son actually grabbed my feet as I was chinning for a bit of added resistance...... 
 
Needless to say lifting my coffee mug this morning is taking some effort.

BartMan

JK - prop cyril and I used to do that with DB bicep curls. Start with our top weight, and then line up all the dumbells lower than that, and then crul until you can't, drop down a weight, and keep going until you can't do anymore with the 10kg, oreven lower, might have got down to the 5s . 
 
Regardless, I woke up the through the next night and thought I was injured, could not straighten my arms until they weere warmed up, was a wicked killer exercise!

JK

Yeah bartman that was pretty sore when we use to do it. Think I remember doing it with the bicep curls too. Pretty old school way of doing it but hell effective. 
 
Might have to have a real good look through this section of the forum now that I have started working out again. Got back in to it last Sept and spent alot of time just trimming down the excess fat and strengthening the core. Still very much focussing on compound exercises but seeing good results.

Wairau

in a different direction, but definitely a tricep burner: 
 
6 minutes of continuous tricep dips, I counted more than 100 before I clicked off :good1: 
[url]http://www.youtube.com/user/wowka1970#p/u/3/tijnprQrdXk[/url]

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