Fighter Diet Arms Q&A

Photo by Pavel Ythjall

You asked, I answered. Fighter Diet Arm questions!

I'm well known for my arms and I am a fan of sticking to the basics. It's what I've done and what I recommend. 

Question:

How come no matter how hard I train my arms (mainly biceps) they are never sore the next couple days after my workout? When I'm training them I get a massive pump and lift till I can't possibly do one more rep. My arms/upper body are the hardest to build compared to my legs. Also, no matter what, I can't get past the same darn weight! why is this? Thanks!!

Answer:

Check out your form. Are you engaging the biceps properly? A common mistake is swinging the dumbbells while the elbows flare out. All it accomplishes is less work put on the biceps.  You might forget to hold the eccentric phase (lowering the weight or resisting gravity) and that equals less work too. You might rest too long between sets. You might over train them. Now you do say your arms don't respond as well as your legs and that just tells us your arms are what we call 'stubborn muscle groups'. They simply need more attention to change! To get past plateaus you need to mix up your training so the stimulus continues to change. Maybe you go in and do the same same every time?

Question:

Is it important to change up exercises? There are so many confusing arm specialization programs and drop set or pyramid protocols. Can I see real growth by sticking with 1 to 3 exercises each for biceps and triceps and just keep trying to increase weight? Does it help to cycle between lower rep, heavier sets and higher rep, lighter sets? I can do 10 rep sets of db curls with 25s but still don't see the definition I want.

Answer:

You can, but it will get tougher and tougher to break through plateaus. Yes it does help to cycle heavier and lighter not only to change the stimulus (which is necessary for your body to respond) but also to avoid overuse injuries. Muscle definition takes two things: muscle volume and low body fat. Make sure you are working on both!

Question: Should I superset opposing muscle groups? Superset at all?

Answer:

There's no 'should' in training, but doing super sets is one of the many effective ways to work out. I wouldn't do it all the time, just like all other techniques sooner or later your muscles stop responding and you must change it.

Photo by Pavel Ythjall

Question:

I don't dedicate special time/day for biceps anymore (have reason for it) do they still get worked during delts, triceps and perhaps back WO?

Answer:

I don't know your reason for not doing it but it seems foolish to not work a muscle group directly but only indirectly if you want to improve it! Would you train your glutes as an after thought if they were not as developed as you like?....

Question:

From playing sports in the past my right bicep is much larger and more defined than my left, however they are equally strong now that I have been lifting heavy regularly for a few years. What can I do to even out the symmetry?

Answer:

Oh, I know that! The body is never exactly symmetrical and from my own experience it's quite tough to even it out after you've done the basic "only train unilaterally". I actually don't have a protocol that kills all asymmetry, but what I do recommend is to let the bigger muscle set the pace and match with the smaller one. Maybe do a few pump up sets to get more blood flow to the smaller one, but seriously don't have an exact science on this.

Question:

Would you recommend doing a complete "arm day" - i.e an entire workout dedicated to just biceps and triceps, or would you be more inclined to train them on separate workout days teamed up with other body parts (as in doing back/bi's or chest/tri's)?My arms build quite easily, but my strongest and most prominent body part is my delts, so although my arms build well I feel I need to work them efficiently to properly balance my shoulders.
At the moment I feel the balance is a little out, my shoulders feel a little too big for my arms, and I'd like to work on my arms a little more

Answer:

If you want to improve your arms then you should devour a full workout to them, yes. It's the basic principle of bodybuilding!

Question:

I have fairly decent biceps but my triceps r flabby need an effective wrkout for them pls guide as to a drop set will help

Answer:

Start with triceps and do a lot of overhead extending movements like skull crushes and overhead one arm triceps extensions. Make sure you use full range of motion and feel a stretch in the bottom position.

Question:

What's the best way to get huge triceps with nice sweeps to the long head?

Answer:

Focus on using exercises that emphasize the long head, which are those where the arms are extending behind your head, for instance skull crushers and over head seated triceps extensions. Make sure your elbows don't flare out too much and use full range of motion.

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