BIG ARMS

>>40546909

You're gonna have to swallow your pride and go full Rich Piana mode.

Low weight/high reps, dropsets, supersets, replace your leg day for arm only day.
Tyre flips, Heavy Farmers and other strongman type work is MANDATORY.

I know many of us who learned to lift from /fit/rippetoe were indoctrinated into Hating curlbros but you're gonna have to embrace the dark side if you want arm gainz.

>>40546909
You do curls. https://www.youtube.com/watch?v=lXwm62SiLQ8

>>40547011
>tire flips are mandatory
Wew

>>40546909
>tfw arm and shoulder gains are easy for me but my chest gains are shit
;__;

4x10-12 of a curl variant 3x a week

>>40547066
>arm gains are impossible for me but chest is doing great
desu i wouldnt switch, chest+core > arms

>>40547043
how to piss off people at gym 101

>>40547208
>giving a shit what other people are doing at a gym
Its not our fault people are uneducated as fuck and think bench is only for pressing.

>>40547217
i was talking about all the dumbbells pilled on the floor

>>40547217
the bench isn't the problem, hogging 10 dumbbells is the problem

>>40547231
>>40547234
Oh good point