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ive been lifting for about a year. legs, back, and shoulders have grown considerably. chest and arms are lagging. mostly because my bench press has stalled for 4 months and because ive been too lazy to do real arm work.
my bench press 1RM max is ~175 pounds at 5'9" and 162 pounds body weight. i'm going to try a pyramid progression scheme for chest, since i hear that's good for stalling.
what should i do for biceps/triceps? right now i do 4x6 hammer curls and 4x6 skull crushers twice a week. i started with noodle arms and i currently have 14" arms. i want 16" arms, which is clearly going to take 1-2 years. what should i be doing to meet this goal, or at least hit 15"?
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Do dips/weighted dips for triceps. Do dropsets for biceps.
Skullcrushers is a great exercise, but only skullcrushers is not enough to get good looking triceps.
Same with biceps. Only doing hammer curls is kinda pointless. Tavi Castros Bicep routine is pretty sweet. Grown an inch in 2 months doing some variation of what he shows in this video https://www.youtube.com/watch?v=a839xciMAK8
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>>42766065
>dips/weighted dips
i cant do these for some reason. feels like my clavicle is going to snap, regardless of the different forms i try.
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any other recommendations?
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>>42766131
Do modified version.
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>>42766011
Just hit an arm work out at the end of every work out day silly billy
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