You can't grow unless you take Protein shake after workout!

[silver_shadow]

6666 6666 6666 6666

show it to me

 

[GUARDIAN]

When you send me your credit card # ;-)

 

[djeclipse]

i call BS. heavy barbell and DB curling will aid in big bicep size as long as u support your training by eating to grow. big arm size will come in cunjunction of getting your tri's bigger as well. it is unlikely that 130lb person will have 20" arms because they will need to put on mass to get 20" arms.

Side note: never researched this but it has been said to add an inch to your arms would require 10lbs of gains. assuming the average 130 lber has 13-14" gunz then they would need to be in the 200lb range (lean) to have that kind of arm size. that doesnt mean 70lbs is in your arms.

That was mentioned in the article I quoted.

The point being that you're not going to ever put on muscle doing curls, therefore they will not make your arms grow.

Using the 10lbs of muscle = 1" of arm size theory, you would have to put on real muscle all over the body,and you're not going t do that with curls.

Movements like deads, squats etc. will pack on mass and by doing this your arms will grow.

Curls are useless for putting on size, doing 15 sets of curls a week will not increase their size, training heady squats, deads, rows etc. is what will.

 

[djeclipse]

Here is the entire write up regarding hypertrophy/ arm size reference

Hypertrophy is a systemic response and effect, not a localized one.

All the talk about bodypart training versus full body routines, isolation exercise versus compound exercise, etc. is based upon a fundamentally flawed concept: that hypertrophy is somehow completely regional-specific.

Here's a study that examines this in a bit more detail:

Rogers et al

The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength

Human Performance Laboratory, Ball State University, Muncie, IN.
NSCA Conference Abstract (2000)

The researchers compared the effects of a weight training program on 5RM strength and arm circumference and divided the subjects into two groups. Group 1 performed four compound upper body exercises, while Group 2 used the same program but included biceps curls and triceps extensions.

The results showed that both groups significantly increased strength and arm size

However, the addition of direct arm training to group two produced no additional effect on strength or arm circumference after 10 weeks of training.

The additional localized training did not result in anything that the bigger compound exercises didn't provide.

Let me present a hypothetical example:

Twin brothers eating the same diet, working at the same job. Three times a week for the next 52 weeks, both brothers undertake a progressive resistance-training program, each adding weight, sets, or reps in a logical manner over the whole year. One difference: the first brother does deadlifts only. The second brother does arm curls only.
Twins


After a year, who do you think will have bigger arms? Obviously it will be the first brother, who put more overall stress and load through his system. Even though he didn't bend his elbow at all.

Charles Poliquin is fond of saying in order to gain an inch on your arm, you'd have to gain 10 pounds of muscle mass. If that's true, it'll happen a lot faster with an exercise like the deadlift than it will with the dumbbell curl.

The bottom line is that muscle growth is a systemic issue, not a localized one. If you put a stress on the forearm only, of course it would grow, but that growth would be limited because the systemic load is small. If you did deadlifts, on the other hand, the systemic load would be so big, everything would grow.
Sitting on ball.

He'd be much better off doing deadlifts.

And when we think about anabolics or anything that can enhance muscle growth, they're injected or consumed into the system. You don't inject steroids in equal amounts into every muscle group, just as you don't rub Surge on your arms. Increased protein synthesis is a systemic phenomenon.

Conclusion: If hypertrophy is what you want, develop training strategies that target the entire system at once.

Curls for arm size are useless.

 

[GUARDIAN]

so i am a freak? cuz i built my arm size with curls and compound tricep exercises.

That was mentioned in the article I quoted.

The point being that you're not going to ever put on muscle doing curls, therefore they will not make your arms grow.

Using the 10lbs of muscle = 1" of arm size theory, you would have to put on real muscle all over the body,and you're not going t do that with curls.

Movements like deads, squats etc. will pack on mass and by doing this your arms will grow.

Curls are useless for putting on size, doing 15 sets of curls a week will not increase their size, training heady squats, deads, rows etc. is what will.

 

[djeclipse]

so i am a freak? cuz i built my arm size with curls and compound tricep exercises.

That's all you've done over the years of your training? You've never done any other lifts, every time you go to the gym you do curls and tri extensions?

Read the article I posted above, I don't think it was there when you replied.

 

[silverskyline]

Here is the entire write up regarding hypertrophy/ arm size reference



Curls for arm size are useless.

I wouldnt say completly useless it is tearing the muscle fashia either way you look at it.

There may be more excelerated ways to go about it but I do curls and my arms are almost to big for the rest of my body

 

[GUARDIAN]

i do agree u get more growth by working the entire body so to speak.

ball state is close to me. my wife got her MS there. i am going to have to go down there and kick there ass.....lol

but i can still get good growth from muscle specific exercises.

Here is the entire write up regarding hypertrophy/ arm size reference



Curls for arm size are useless.

 

[djeclipse]

i do agree u get more growth by working the entire body so to speak.

ball state is close to me. my wife got her MS there. i am going to have to go down there and kick there ass.....lol

but i can still get good growth from muscle specific exercises.

lol, go down there and ask to participate in their next studdy.

The studdy showed that the people that included curls in their program gained no additional size in their arms over those that didn't include arms in their w/o.

So the people that included arms in their w/o programs were literally wasting their time as it made absolutley no difference in arm size. They were still in the gym, wasting time and energy, while the non training arm group was at home relaxing/ or doing other productive things.

I don't know about you, but I am a busy person, I also play other sports that require a lot of energy. I don't want to spend any more time or energy doing anything more then I have to.

When I go to the gym I want to maxamise my efforts, use the time I am there as effectively as I can. Lift heavy, and leave. I don't want to waste time doing movements that are not going to give me maximum return for my efforts. Curls are one of those exercises that do not give you maximum returns for the time/ energy you put into them. The above studdy shows that they were literally a complete waste of time as they did nothing for size.

 

[silver_shadow]

i do agree u get more growth by working the entire body so to speak.

ball state is close to me. my wife got her MS there. i am going to have to go down there and kick there ass.....lol

but i can still get good growth from muscle specific exercises.

dude you think you gained from iso exercises, when you actually gained MOSTLY from compound exercises along with a high cal diet. i see loads of skinny little guys curling the crap out of their biceps... they never train legs and they never get big overall... so their arms never grow.... i think you've seen those guys in your gym as well...