#fitness tops

[kemetic-dreams]

How can I build big arms lifting weights?

IT'S ARM DAY EVERY DAY BOYE!

Fuck yeah dude, time to make dem GUNZ GROW, I don't care what dem experts say, TRAIN YOUR FREAKING ARMS, regularly, often, it's AWESOME, and it will above all other muscle groups, make you FEEL GOOD.

Abs only make you feel good when you just wake up, during the day, I don't care how lean you are, you don't always feel lean.

Leg and Back definition and size are pretty awesome too, but it's more like a badge of honor.

But ARMS dude?

Pumping your arms and hitting that side triceps is FULFILLING, that little flex after training arms just to check dem biceps, that's GLORY SON, no wonder Arnold was talking that crazy talk about having orgasms in the gym, it's really freaking GOOD to have a pump in your arms.

So let's take a look at how to train them arms for MAXIMUM HYPERTROPHY.

General considerations.

When it comes to building a BIGASS ARMS the key is the pump, which is bringing blood to the region to make everything there grow, and the mind-muscle connection which is your ability to actively feel the muscle contracting.

To optimally do that, you should reserve 1 ENTIRE WORKOUT just to train your biceps and triceps together.

If you're already properly building your BACK & CHEST you're already properly overloading your arms, so this workout is exclusively directed toward learning to feel the muscle and get a pump.

You have gotta be able to contract both of them, anytime you want, and every time you go to the gym, you need to be able to get a pump, I know LOTS of dudes, that don't know what that is, that mistake the pump with DOMS, and are always walking around flat as hell.

Volume considerations

Volume for arms is pretty straight-up when it comes to frequency, ALWAYS get a little pump before doing other upper body exercises, it will ensure the longevity of your elbows, and believe me, you don't want elbow pain in your life, IT SUCKS HARD.

Other than that, you're already getting CRAZY volume training your upper body properly, so just add 1 workout on top of it, but the thing about arms is, it doesn't require much to keep it but to make the MOST POSSIBLE GAINZ it requires A LOT OF EMPHASIS:

To keep your arm gainz requires: 0-6 working sets a week.

Getting decent arm gainz requires: 7-12 working sets a week.

To get OPTIMAL arm gainz requires: 13-25 working sets a week.

To go FULL BEAST MODE and have horseshoe triceps and biceps vein without a pump 25+ working sets a week.

Keep in mind to split these working sets evenly between the biceps and triceps, let's say you're doing 12 working sets, make sure that 6 of them target the biceps, and 6 of them target the triceps.

Arm exercise sequencing.

When it comes to arm training I use the following sequence:

Activation sets

Finisher sets

Arm training is the simplest of all, it's 100% just GRIND, you need to put in a shitton of reps and that's it, no need to pick crazy heavyweights, no need to do 30 different exercises, you only need to find the exercises you like, that you REALLY can feel the target muscle contracting and work on building volume with those.

Activation Sets

Activation sets are designed to pump blood into the muscles that will then get SMASHED in the workout, their main focus is keeping your body primed to work, reducing the risk of injury, and extending your longevity.

When it comes to arm training it's just a matter of getting that pump with great form and minimum strain.

Focus:

Prevent Injury, and pump blood.

Exercise suggestions:

Cable pushdowns, concentration curls, EZ bar curls.

Rep range: 10-15

RPE: 4-5

Primary Progressive Overload Strategies:

Increase reps.

Increase sets.

Increase time-under-tension

Reduce rest.

Reduce overall time.

Finisher sets

Finisher sets often go to failure and/or beyond, THEY ARE ESSENTIAL FOR BIG ARMS, no way around it, you gotta feel it burn, SEE THE PUMP, the idea is by the end of your workout you should EMPTY THE GAS TANK, take every single last drop of glycogen within the muscle OUT, they often include SPECIAL METABOLITE TECHNIQUES like partial reps, supersets, paused reps, rest pauses, and dropsets, they can be used in every single part of your training, but for the arm, I consider them especially valuable in order to create roundness and achieve a great arm pump.

This is the time to unleash the MEATHEAD inside you, pick a machine or exercise and GO NUTS, really make sure you're feeling your arms BURNING.

I strongly recommend using CIRCUITS in this phase of the workout, pick 2-3 exercises and do crazy supersets.

Focus:

Going to failure and BEYOND.

Exercise suggestions:

Barbell Curls, Dumbbell Curls, EZ Bar Curls, Preacher Curls, Triceps pushdowns, triceps kickbacks, machine triceps extensions, rope pushdowns.

Rep range: AMRAP

RPE: 10+

Primary Progressive Overload Strategies:

Increase reps.

Increase sets.

Increase time-under-tension

Reduce rest.

Reduce overall time.

Overloading Sets

Arms don't require direct overloading sets, for instance, heavy-ass skullcrushers and strict barbell curls are COOL AS FUCK, but they're not at all required to build your arms if you're already doing rows, bench, OHP, Pullups.

Stretch under-load sets

There are stretching components to using FULL ROM on arm movements, but I don't think it classifies as a stretch under-load set like a Jefferson Curl would be.

Exercise selection.

A brief Tier list of my favorite exercises for the muscle group.

Tier S - Exercises that beginners, intermediate and advanced lifters SHOULD be doing to maximize hypertrophy.

Barbell Curl

Cable Triceps Pushdown

EZ Bar Curl

Rope Pushdown

Alternating Dumbbell Curl

Tier A - Exercises that beginners, intermediate and advanced lifters COULD be doing to maximize hypertrophy.

Dumbbell Twist Curl

Triceps Kickbacks

Cable EZ Bar Curl

Triceps Overhead Extension

Hammer Curl

Machine Triceps Extension

Machine Triceps Pushdown

Tier B - Exercises that beginners don't need to do, but intermediate and advanced lifters can incorporate in their workouts.

Close-grip Bench Press.

Incline Dumbbell Curl

Machine Preacher Curl

Assisted Dip

Barbell Skullcrusher

Cable Overhead Triceps Extension

Dumbbell Skullcrusher

Overhead Triceps Extension

Tier C - Exercises that are NICHE and designed for a specific goal.

Pin Presses

Close grip pin press.

Cable Single Arm Pushdown

Inverted Skullcrusher

Rope Overhead Triceps Extension

JM Press

Spotto Press

Seated Barbell Overhead Triceps Extension

[mekyrdesign]

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[cloudabserk]

partially inspired by this post:

[chloesimaginationthings]

William Afton has top tier FNAF parenting skills

[cookiedough77]

ok like you know those things where they have ladybug and chat noir dress nice to go "undercover" or something at an event like a fancy part or something-

yeah so ladynoir.... but its dress chat noir and suit ladybug

i drew them again but better go look LOOK NOW

[ash-and-starlight]

humble contribution

[otaku553]

Remember when I said I was cooking a Really self indulgent au?

Here it is! In which Ace picks up a different shipwrecked masked aspiring adventure-novelist on Sixis :)

Spade Pirates’ First Mate Sabo AU

Except Sabo and Ace both don’t realize it’s each other because Sabo still has amnesia and Ace can’t recognize Sabo after 7 years because of the mask

This came from the writing prompt someone gave me of Sabo and Deuce interaction and once I got thinking about them I was like. There’s too many parallels. And couldn’t stop thinking about it

In this AU Sabo doesn’t get saved by Dragon, washes up onshore on Goa before he dies, and survives to set sail again a week or so later, but still has amnesia. Realizing that sailing alone as a ten year old is pretty unfeasible though, he stops sailing after the first few islands and lives as a feral forest child on his own for the next seven years until he feels ready and strong enough to try again.

He chooses his own name, Tage (pronounced taj), based on the assumption that Sabo is his last name and his belongings are too ruined to read his given name :) credit to whery for the name pun idea it’s absolutely genius

I might do some short comics for this if I ever get around to it but for now it’s just a loose collection of ideas!

[meltedmush]

Airplaneeee! + Extra Art!

[theoldkyokodied]

One wedding and three funerals

Background paintings under the cut

[mekyrdesign]

Discover the perfect blend of style and comfort with our Retro 1980s Seamless Sports Bra for Women. This chic sports bra features a lightweight, breathable fabric that provides excellent support for all your activities. Its nostalgic design adds a fun flair to your workout attire, making it ideal for both gym sessions and casual wear. Embrace the spirit of the decade with our Retro 1980s Seamless Sports Bra for Women and enjoy the confidence it brings as you move.

[higgsbison]

I need you to understand my vision

[bonsiii-art]

☺☺☺ Longan Dragon has so many smiles to show us ☺☺☺

Separate expressions + refs:

[hinamie]

obligatory water tribe alt outfits so i am not held liable if they freeze

jjk atla!au with @philosophiums

[dredgesnails]

hermitcraft season 10 and water

1. grian and gem are haunted (infected…?) by the ocean

2. false is the mary poppins of rivers. her briefcase is waterlogged

3. pearl and xb are fish

4. mumbo is growing gills

5. beef and skizz are henchmen for the salmon mafia

6. doc is in a swamp (and being terrorised by said salmon mafia)

7. keralis is on a boat :)

8. joel has a shrine for axolotl ocean queen lizzie ldshadowlady [NEW!]

[asterkomet]

Original art by sweepswoop_ on twt ^^

Plus a doodle where BH is nice to flug :3

[livsmessydoodles]

ready to cause some chaos...?