Rediculous Arm strength

[ExtraMile]

bro I was under the impression in the previous comps you did you placed quite high?

and your upper body is already strong with 315 for reps on the CGBP and well I dont remember your curl numbers but I do remember you saying your upper body is very strong

and you told me you had retarded strong grip too

so by the sounds of it whatever you've been doing has been working so why not carry on doing it and just getting better at it? Or have you hit a plateau and thats why you made this thread?

 

[the_alcatraz]

bro I was under the impression in the previous comps you did you placed quite high?

and your upper body is already strong with 315 for reps on the CGBP and well I dont remember your curl numbers but I do remember you saying your upper body is very strong

and you told me you had retarded strong grip too

so by the sounds of it whatever you've been doing has been working so why not carry on doing it and just getting better at it? Or have you hit a plateau and thats why you made this thread?

yes to all of the above, but I've hit several plateaus.

My arms haven't really grown in years...they've been 19" for a while now. they look better and they're stronger, but they can always be stronger and bigger...I feel like I hit my genetic potential or something.

I've placed high in several local and national arm wrestling championships in lebanon but Canada has some of the best armwrestlers in the world. If I ever want to be able to compete in this environment, be in armwrestling, lifting, strongman or whatever, I need a lot more strength and size.

 

[ExtraMile]

yes to all of the above, but I've hit several plateaus.

My arms haven't really grown in years...they've been 19" for a while now. they look better and they're stronger, but they can always be stronger and bigger...I feel like I hit my genetic potential or something.

I've placed high in several local and national arm wrestling championships in lebanon but Canada has some of the best armwrestlers in the world. If I ever want to be able to compete in this environment, be in armwrestling, lifting, strongman or whatever, I need a lot more strength and size.

why not get in touch with some of the canadian arm wrestlers then and ask what they have been doing?

 

[joe d]

Here's what I'm doing right now.

I'm going to give a detailed portrayal of what my day is like.

Diet:

Meal 1:

4 egg whites
one table spoon peanut butter
Skimmed milk

Meal 2:

Protein drink - 50 grams. 0 sugar.

Meal 3:

2 chicken breasts
sweet potatoes
Coke zero

Meal 4:

2 chicken breasts
sweet potatoes

Meal 5:

Protein drink - 50 grams of protein

Meal 6:

2 cans of tuna / one can of corn
(Sometimes it's fresh Tilapia - I'd say eod)

I get about 300 grams of protein a day, give or take.
Little fat and as little sugar as possible. Carbs are mostly good carbs. I eat 1-2 servings of oatmeal a day between meals.

wheres the veggies?

Pre-workout supplementation:

Hemo rage ( 2 servings)
Ephedrine - 8 mgs

Workout Plan:

Day 1:

Chest / triceps

Flat bench press (switch with flat dumbell press eod)
Incline dumbell press (switch with incline bench press eod)
heavy weighed dips
Superset: Pec dec / cables flys
triceps pressdowns
skull crushers (switch with narrow grip bench press eod)

Day 2:

Back width / biceps

wide grip pullups - weighted
wide grip pulldowns behind the neck
seated rows
dumbell rows
Deadlift (switch with good mornings or barbell rows eod)
barbell curls (switch with dumbell curls eod)
preacher curls
concentration curls with cables
i would pick 1 back lift and 1 bi lift to cut each day and add some of your other stuff. rope climbing would be great in this place. i would change the lifts you cut each time unless 1 isnt verry good for you to just drop it but if thats the case it shouldnt be there anyway.

Day 3:

Shoulders / Traps

Dumbell shrugs
barbell shrugs
behind the neck shoulder press - standing (switch with seated heavy military press eod)
dumbell presses (switch with arnold press eod)
short break maybe a snack
then add another one of your arm wresteling lifts here then continue to the rest
side laterals with dumbells or cables
rear laterls wth machine


Day 4:

Legs

Leg extensions
Squats
seated leg curls
standing leg curls
seated calf raises

That's pretty much it...I try to do a little more volume when I'm betwene my DC training weeks.

something like that sounds like a good start to play around with.

 

[the_alcatraz]

something like that sounds like a good start to play around with.

Hey bro, can you please elaborate on the back section?

 

[joe d]

you have 5 back lifts and 3 bicep lifts in your back day. i would try removing one of the back lifts (any one change it each weak) and one of the bicep lifts (any one but a barbel curl) and throw in some more of your specialized training. rope climbing would be great in a back/bicep day. just pick the lits you feal will be the leist efective for the day and cut them. that opens your space for the special stuff.

 

[the_alcatraz]

you have 5 back lifts and 3 bicep lifts in your back day. i would try removing one of the back lifts (any one change it each weak) and one of the bicep lifts (any one but a barbel curl) and throw in some more of your specialized training. rope climbing would be great in a back/bicep day. just pick the lits you feal will be the leist efective for the day and cut them. that opens your space for the special stuff.

You don't think I should add the extra stuff to the workout in the first place without taking out any exercises? i'm guessing you feel it would be too much volume

 

[joe d]

You don't think I should add the extra stuff to the workout in the first place without taking out any exercises? i'm guessing you feel it would be too much volume

i think it would be to much. i would just work the extra stuff in as finishers after you work those muscles.

if you are going to do it in addition to the whole routine i would do it at a different time or on off days.

 

[the_alcatraz]

i think it would be to much. i would just work the extra stuff in as finishers after you work those muscles.

if you are going to do it in addition to the whole routine i would do it at a different time or on off days.

That is what I was thinking...doing is on OFF days

 

[SouthernLord]

I personally think if you want to focus on arm wrestling and over all strength a high volume body part split would not be the optimal way to go. I'd probably roll with an eod low volume Upper/Lower split focusing on the core lifts with additional specialized grip training on specific days.

About your arm size,,,,,, I'd kill for 19" arms at 210. I think your arm size is maxed out for your bodyweight. Bulk on up to 240 and I bet you'll add a couple more inches