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Thread: Training tips to get 20 inch arms?

  1. #1
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    what is your arm routine and have they been growing over the last 6 months?

  2. #2
    Cuz's Avatar
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    Ill give you a tip...living the lifestyle for about 10 straight years of constantly eating, hard lifting, and insane dedication then you might...get there

  3. #3
    InternalFire is offline Anabolic Member
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    Where are your triceps and back routine?
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  4. #4
    Jonbana is offline Member
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    I love how people have so little knowledge and want big arms and train biceps two three times a week when they don't realize the tricep is 2/3 of your arm mass and makes your arms big the bicep is only 1/3

  5. #5
    InternalFire is offline Anabolic Member
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    Quote Originally Posted by Jonbana View Post
    I love how people have so little knowledge and want big arms and train biceps two three times a week when they don't realize the tricep is 2/3 of your arm mass and makes your arms big the bicep is only 1/3
    Exactly

  6. #6
    InternalFire is offline Anabolic Member
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    Dont forget without wide lats arms dont show or spread as wide regardless how good your arms are

  7. #7
    Euroholic is offline "ARs Pork Eating Crusader"
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    You must Gain overall bodymass.
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  8. #8
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    personally I'd rather have strong triceps To aid me then huge biceps. But balance is key.
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  9. #9
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    what is your tricep routine?

  10. #10
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    Quote Originally Posted by Marsoc View Post
    personally I'd rather have strong triceps To aid me then huge biceps. But balance is key.
    Arms look great

  11. #11
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    I don't have a set routine for triceps but more of less just go in there and use HIT training so plenty of drop sets and half reps till failure. I don't have a training partner so I have resort to half reps instead of forced reps.

    Offseason arms have been up at 18.25 but after cutting down to 17.

    My favourite routine would be:

    Tricep pushdowns - pyramid up and then a massive drop set pyramiding down. About 2-3 warm ups and 3-4 working sets. I try to angle my body different when I get tired to hit my tricep at a different angle... seems I can squeeze out extra reps this way.

    Smith machine skull crushers - 4x6-12 This one is great for pushing heavy weights. I have gotten up to 2 plates and a quarter per side and my arms would be sore for days. This one can be real hard on the elbows if its done every week so i go every second or third week.

    Single arm tricep pushdown - Burn out usually 4-6 sets. I do 10-12 reps at one angle then take a 5 second breather, use the same weight but hit the tricep at a different angle and ill do this 2-3 times so 3-4 sets in one.

    If I feel I need another exercise, I throw one in but usually Im pretty taxed after this.
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  12. #12
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    Im not sure if they have been growing during the past 6 months, when I started this sort of routine I was actually cutting for a comp. Now I am one week away from PCT so I wont know till the new year if this causes my arms to grow or not but I definitely had more of a 3D look and my triceps stayed pumped for 3-4 days following my workout.
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  13. #13
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    Quote Originally Posted by Livinlean View Post
    Im not sure if they have been growing during the past 6 months, when I started this sort of routine I was actually cutting for a comp. Now I am one week away from PCT so I wont know till the new year if this causes my arms to grow or not but I definitely had more of a 3D look and my triceps stayed pumped for 3-4 days following my workout.
    You look really well Livinlean, big and lean well done

  14. #14
    InternalFire is offline Anabolic Member
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    I have been in this thread before but now Im back at it and its little messed up...

  15. #15
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    Quote Originally Posted by InsaneMuscle View Post
    I have been in this thread before but now Im back at it and its little messed up...
    Everyone likes big arms and always attracts a lot of attention
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  16. #16
    InternalFire is offline Anabolic Member
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    still, to my understanding on this matter, tricep is the great foundation of any arm, loose it and arm is gone, no matter how big bicep there was.
    Second to that I say longhead, and then shorthead, as I see when I attack hammer curls I get more depth growth in bis area than vs where I would attack peak... besides, concentrating on stretching it out almost slowly locking-out elbows on extending portion, is just a must,fills the area with more tears, more damage, more growth. My take on it.

    My eyes are leaving me behind, night every1
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  17. #17
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    Quote Originally Posted by InsaneMuscle View Post
    still, to my understanding on this matter, tricep is the great foundation of any arm, loose it and arm is gone, no matter how big bicep there was.
    Second to that I say longhead, and then shorthead, as I see when I attack hammer curls I get more depth growth in bis area than vs where I would attack peak... besides, concentrating on stretching it out almost slowly locking-out elbows on extending portion, is just a must,fills the area with more tears, more damage, more growth. My take on it.

    My eyes are leaving me behind, night every1
    Yes your right big arms do come from big triceps also I good peak always gives a great illusion, If you stretch and build the long head of the tricep you can get it to hang down in a double bicep and then usually when your arms are relaxed they hang out like a bulls back leg, always attract attention. I also love hammers because we cant have big arms with little forearms and hammers really hit brachialis which brings out the bicep lovely and also hits the top end of the forearm- great movement
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  18. #18
    AR's King Silabolin's Avatar
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    January 2016: Training tips to get 20 inch arms?-snapshot-3.jpg June 2016: Training tips to get 20 inch arms?-snapshot-70.jpg

    Pics tell more than thousand words, ey?

    Thanks Rich Piana for very good trainingtips!! ur tha man, big mafakkin boss
    Last edited by AR's King Silabolin; 09-04-2016 at 01:34 AM.

  19. #19
    InternalFire is offline Anabolic Member
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    sillyboy, stop that shit about RP. Go find his forum and thank him direct, why try brainwash the world with something only you believe in?

  20. #20
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    You didn't wipe the mirror for six months straight?

    Honestly I can only spot less fat in June photo.
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  21. #21
    InternalFire is offline Anabolic Member
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    these yellow ones are so much like sillyboy, the primate is the RichPiano, and the grizzly be the principles of life:




  22. #22
    AR's King Silabolin's Avatar
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    Quote Originally Posted by bizzarro View Post
    You didn't wipe the mirror for six months straight?

    Honestly I can only spot less fat in June photo.
    Then u need to go to see an eyedoctor rigth away.

  23. #23
    AR's King Silabolin's Avatar
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    [QUOTE=InsaneMuscle;7208834]these yellow ones are so much like sillyboy, the primate is the RichPiano, and the grizzly be the principles of life:

    Grow up

  24. #24
    InternalFire is offline Anabolic Member
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    trying to raise you sillyboy, along with my children, aint that pathetic situation? Oh wait, lets not forger Rotten-Pinata!

  25. #25
    AR's King Silabolin's Avatar
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    Quote Originally Posted by InsaneMuscle View Post
    trying to raise you sillyboy, along with my children, aint that pathetic situation? Oh wait, lets not forger Rotten-Pinata!
    u just give me another 4-5 months and i will increase as much as i did from jan to jun. Thanks to Piana. Meaning, my arms will be as good as those just outside the top ten O.!!
    Last edited by AR's King Silabolin; 09-04-2016 at 03:31 AM.

  26. #26
    InternalFire is offline Anabolic Member
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    Oh I can give you 24 months and I bet - all I will see will be more excuses, poor wording and more delusions from your dirty mirror dreamland. I bet your mirror will have more gains than your arms boy.
    You should get in touch with Rotten-Pinata so maybe he can inject you with some toxic waste to get you to his size, hey but dont talk about it to anyone, what if people dont like the truth?

  27. #27
    AR's King Silabolin's Avatar
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    poor wording?...My English is superior to your fanciers understanding of keywords related significance in light of the language's origin based on the human cognitive and assimilated quasi perception of its true sense, dumbass...!!

  28. #28
    InternalFire is offline Anabolic Member
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    Quote Originally Posted by Silabolin View Post
    poor wording?...My English is superior to your fanciers understanding of keywords related significance in light of the language's origin based on the human cognitive and assimilated quasi perception of its true sense, dumbass...!!
    some big words from little mouth like yours, sillyboy, only if your arms grew as quick as your knowledge of english, your little ignorant fat twat

  29. #29
    AR's King Silabolin's Avatar
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    :-)..

  30. #30
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    I'm in experimental mode... Only on where they're placed not how I attack them... Since going back to HIT... I'm thicker bigger, and im shooting for 19s by the end of this yr(early next)
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