Chins, bench, upright rows.
Here is a riddle for those trying to figure out how to get big. I had this epiphany when I was reading a book written by Arnold Schwarzenegger.
Every aspect of Arnold’s training involved high volume. Where can you observe this in nature?
Here is the riddle: How do physical labourers such as mechanics, rig workers, construction workers, and etc get jacked from doing their jobs? Selah.
The answer to this question is the correct approach to muscle building and will yeild no less the same results.
Evidence: A mechanics upper body in particular their forearm size.
There are many mechanics that have forearms comparable to bodybuilders. In fact I have seen many with bigger forearms then most people can aquire at the gym using normal training.
What this tells you about the human capacity to gain muscle is that extreme repetition induces these changes. That means doing many submaximal sets over a long period of time without burning out or getting injured.
Superset biceps curl and standing french press using an ez curl bar with 70 lbs for 5 sets x 10 reps followed by reverse curl for 5 x 7 using the same 70 lb ez curl bar.
3 x 3 wide grip chins using 75 lbs followed by 5 x 5 bench press using 205 lbs and upright row using an ez curl bar with 70 lbs 5 sets x 10 reps.
For the chins I did 12 reps with bodyweight to warm up followed by, 25 lbs x 7 reps, 45 lbs x 5 reps, and 75 lbs for 3 x 3.
I added the upright row as a third exercise taking the total number of sets done up to 15. I am going to slowly work my way into doing 20 sets a day primarily for the arms for the next few months and see what happens.
Biceps curl using ez curl bar with 70 lbs for 5 sets x 10 reps followed by standing french press using the same 70 lb ez curl bar for 5 x 10.
72.5 lbs for 3 sets x 3 reps of wide grip hammer chin ups and 200 lbs bench press for 5×5.
This time I did 7 reps bodyweight in the chin up followed by 25 lbs for 7 reps, 45 lbs for 3 reps, and 72.5 lbs for 3 sets x 3 reps.
Wide grip hammer chin ups using 70 lbs for 7 sets x 3 reps and bench press 5×5 with 195 lbs.
Touching my chin is getting hard to manage and may be reaching my limits early. There is a guy that can do chin up with a 200 lb backpack. Now that is power.
7 x 3 reps wide grip hammer chin ups using 67.5 lbs followed by bench press 190 lbs for 5×5.
The weight in the chin up is getting harder to move with speed. I suppose I will continue to add weight and won’t stop until I get to 150 lbs or or something crazy.
So I don’t know… switch to forced negatives, jump with the weight, lol, I don’t know, just something.
The important thing is my biceps will get bigger from doing all these chin ups.
Wide grip hammer chin ups using 65 lbs for 3×3 and 5×5 bench press using 185 lbs.
For the chin ups I start with 10 lbs for 3 reps, then 25, 35, 45, and 55 lbs for 3 reps with each weight before doing 3×3 with 65 lbs.
7 sets x 3 reps wide grip hammer chin ups using 62.5 lbs for the last three sets and bench presses using 180 lbs for 5×5.
The chin ups felt easier today even though I added another 2.5 lbs. I will be able to do triples with 70 lbs in a week or two. 150 lb chin up is well on it’s way. Last time I went from 2.5 lbs to 100 lbs and quit. This time I want to break my personal record but also not quit this time once I have done that.
The bench presses are still easy with 180 lbs but I do sometimes feel my left shoulder. It is an old injury that has now healed and is the reason I started my program with such light weight.
I beleive that bench pressing light for an extended period of time with further rehabilitate my shoulder but will also allow me to learn an entirely different bench press technique. The muscles and the nerves are familiar with the old neuromuscular patter assosiated with my previous technique and has to be unlearned.
I changed from a powerlifting style bench press in which the amount of weight lifted is the primary target to a typical body building style of bench press where I no longer touch the chest and keep my elbows flared out.
Note: The phrase… elbows flared out means that the focus is no longer on tucking the elbows in and worrying about the bar travelling in an arch like motion. Elbows flared out means the bar travels in a straight vertical path with no or little horizontal motion. This requires more front delt whereas tucking the elbows in places the stress predominantly on the triceps.