Increasing arm size.

[john917v]

I have been doing exclusively compound ex's, like one-handed dumbell rows, bent-over barbell rows, t-bar rows, hammer-type rows, and deadlifts, all of which help to augment bicep size. Also, I have been training my tri's, using bench press, dumb bell presses, and other pushing ex's. I naturally have a thick bone structure on my chest, which is also growing. To keep things proportionate, what compound ex's really help to increase arm size? Also, which exercises are good to get thicker bi's and to get the brachialis involved? Thanks in advance.
-John

[EricT]

For compounds you really need to be hitting the chinups/pullups. Chinups will hit the biceps more that pullups but both will help. That is not to say there is NO arms in rows but you get my meaning.

Chins/pullups will do much more for the bi's, including arm flexion strength than rows will as a correct row is really more upper back than arm. I.E. there is just much more arm in a chinup.

[john917v]

I just remembered. I can do maybe one pullup, but they suck, so I do Australian pullups-where you lower the bar on a squat rack, extend your legs straight out, and lift yourself up off the ground, keeping your legs straight and firm. I will do more pullups when I am strong enough, in order to get even stronger. That got me thinking. I should try putting a plate on my chest to add more resistance while doing them...

[EricT]

That soundls like Rack pullups or whatever. That's good too. You can also try negative only pullups...where you just do the lowering portion. Try to lower for 3 or 4 seconds. Start out just with a few of them until you assess how sore you will be and how your elbows take it, etc..

You can also do band assisted pullups. That is where you take like a one inch stretch band and use it as a sort of "cradle" and allow it to assist you dong the pullups until you can get some good reps out of that.

Yeah, and keep doing that other thing...but it's not exactly the same as a pullup because of the increased stabibility so you'll have to hit the chins/pulls in some way to get really better at them. Now, you said pullups and pullups are technically using a pronated grip (palms away from you). Can you do better with chinups which use a suppinated grip (palms facing you)? Most people can do better with chins simply becasue to the more favorable bicep contribution.

I don't know if you work out at home or at the gym but it would help you tremendously if you had a way to do pullups at home.

When you can only do one pullup at a time that doesn't mean you can only do one pullup "per day". The russian "volumization" technique is great for that. That just means you do pullups for "quality" reps often. It could mean a couple of times a day and several times throughout the week. Using that technique the emphasis would be on low rep sets and HIGH QUALITY reps where you NEVER go to failure. This is basically a thing where perfect practice makes perfect.

Usually, however, if you already can do more pullups but just need to be able to get the reps up even more, taking, say, three sets with the last set to failure will help get reps up. Taking the last set, or even a few sets to failure actually can help with increasing endurance (rather than absolute strength/power) but this only works if you can already do 2 or 3 sets of something like 4 or more...not sure what would be the magical right amount though.

[Chris SP]

Originally Posted by Eric3237

The russian "volumization" technique is great for that. That just means you do pullups for "quality" reps often. It could mean a couple of times a day and several times throughout the week. Using that technique the emphasis would be on low rep sets and HIGH QUALITY reps where you NEVER go to failure. This is basically a thing where perfect practice makes perfect.

Could this interfere from recovering from a heavy lifting workout? Or does staying well away from failure ensure that?

[john917v]

I'll def. try the negative pull ups. That, and the bands. I always get pullups and chinups confused. I meant chinups, then. I work out @ Gold's, and do some extra cardio @ home. I'll have to look for a way to do them @ home, too, on rest days, or when I have recovered from torso day.

[Ross86]

Originally Posted by Chris SP

Could this interfere from recovering from a heavy lifting workout? Or does staying well away from failure ensure that?

That's the point of staying away from failure with that technique. You can ultimately do more (or equal) volume & not need a long recovery period. As far as the heavy lifting workout goes, it depends on the workout.

[EricT]

Yeah, if you stick with quality reps and don't go near failure it won't interfere as much. Remember you are not getting fatigued from this method, really.

But chins/pulls can tend to interfere with upper body stuff in general across the board. It's a cost/benefit thing. I believe they have so much benefit that's it's worth the cost of spending some time specializing in getting them up.

[john917v]

Today, I did some assisted chinups @ Gold's. There is this machine with a bar that is loaded with weight. I am amazed @ how much better I have gotten on it!!!-They have that same machine @ my college, where I suqed. Thanks, guys, especially Eric and Ross!!