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  1. #21
    Senior Member Incel_king518's Avatar
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    Quote Originally Posted by Squatlow_Ren View Post
    how do you do 1-5 reps for biceps lol, sounds like an injury waiting to happen unless u mean llthat ur doing compound movements.
    I do 3x3 one arm chin up negatives with assisted concentric portion and sometimes I do 1-2 reps of hefesto and just go as far as I can
    I used to do 3x5 weighted chin ups but switched it with one arm negatives
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  2. #22
    Banned Squatlow_Ren's Avatar
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    Quote Originally Posted by Incel_king518 View Post
    I do 3x3 one arm chin up negatives with assisted concentric portion and sometimes I do 1-2 reps of hefesto and just go as far as I can
    I used to do 3x5 weighted chin ups but switched it with one arm negatives
    Oh so u did mean just compound movements
    In my head I was thinking that u weredoing curls or something for 1-5 reps lmao

  3. #23
    Banned Squatlow_Ren's Avatar
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    Quote Originally Posted by Incel_king518 View Post
    I do 3x3 one arm chin up negatives with assisted concentric portion and sometimes I do 1-2 reps of hefesto and just go as far as I can
    I used to do 3x5 weighted chin ups but switched it with one arm negatives
    U prefer one arm pullups btw?
    I generally just do normal weighted pullups

  4. #24
    Senior Member Incel_king518's Avatar
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    Quote Originally Posted by Squatlow_Ren View Post
    Oh so u did mean just compound movements
    In my head I was thinking that u weredoing curls or something for 1-5 reps lmao
    Well hefesto is a bit like a curl
    https://youtu.be/qOZE_WIUKgo
    But I just do 1 rep to like 75% because that’s all I can handle
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  5. #25
    Senior Member Incel_king518's Avatar
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    Quote Originally Posted by Squatlow_Ren View Post
    U prefer one arm pullups btw?
    I generally just do normal weighted pullups
    I always really wanted to do a one arm chin up which is why I switched to negatives. For bicep size I don’t really think it matters.
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  6. #26
    Banned Squatlow_Ren's Avatar
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    Quote Originally Posted by Incel_king518 View Post
    I always really wanted to do a one arm chin up which is why I switched to negatives. For bicep size I don’t really think it matters.
    i can only do one arm chinups if I hold onto my other arm tbh tbh
    still can't do them without that lol
    They're pretty legit to do though, makes u feel like rocky

  7. #27
    Keep calm and chive on! MindlessWork's Avatar
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    I do 8-12 reps each set. Go for the BURN!
    Never give up, never give in, never go down without a fight

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  8. #28
    Senior Member Incel_king518's Avatar
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    Quote Originally Posted by Squatlow_Ren View Post
    i can only do one arm chinups if I hold onto my other arm tbh tbh
    still can't do them without that lol
    They're pretty legit to do though, makes u feel like rocky
    Lol i can do those too, but they’re not real one arm chin ups
    When you hold onto your wrist your arm has just as much flexion as if you were to hold onto the bar. The only harder change is that one arm needs more grip strength to assist your entire bodyweight.
    That’s why the difference between those chin ups and real one arm chin up is exponential
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  9. #29
    Banned Squatlow_Ren's Avatar
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    Quote Originally Posted by Incel_king518 View Post
    Lol i can do those too, but they’re not real one arm chin ups
    When you hold onto your wrist your arm has just as much flexion as if you were to hold onto the bar. The only harder change is that one arm needs more grip strength to assist your entire bodyweight.
    That’s why the difference between those chin ups and real one arm chin up is exponential
    tfw can't do real one arm chin ups

    they're so fkn hard
    My biceps are rlly weak though in comparison to the rest of me
    Been trying to change that by doing by more rows nd weighted pull-ups

  10. #30
    Banned Squatlow_Ren's Avatar
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    Quote Originally Posted by MindlessWork View Post
    I do 8-12 reps each set. Go for the BURN!
    i do my bodybuikding work in that range usually

  11. #31
    Keep calm and chive on! MindlessWork's Avatar
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    Quote Originally Posted by Squatlow_Ren View Post
    i do my bodybuikding work in that range usually
    Yep, best rep range for the gains.
    Never give up, never give in, never go down without a fight

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  12. #32
    SUAF BrotherBlaha's Avatar
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    Quote Originally Posted by Injectatron View Post
    What is the point of strength?
    no man should ever ask that, tbh

    it's like asking: what's the point of being a man?
    Disclaimer: My posts are a work of fiction. Names, characters, businesses, places, events and incidents are either the products of my imagination or used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental. I wish you a MENTiful day!

  13. #33
    Senior Member Incel_king518's Avatar
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    Quote Originally Posted by Squatlow_Ren View Post
    tfw can't do real one arm chin ups

    they're so fkn hard
    My biceps are rlly weak though in comparison to the rest of me
    Been trying to change that by doing by more rows nd weighted pull-ups
    Imo chin ups are better for bicep development
    And i cant do them either and i weigh like 75kg lol so dont feel bad
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  14. #34
    Banned Squatlow_Ren's Avatar
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    Quote Originally Posted by MindlessWork View Post
    Yep, best rep range for the gains.
    legit feels great to burn out on my incline dumbell press at around 12 reps tbh tbh
    been doing it a lot more and my chest is definitely much fuller. Before I could barely do the pec pop, and now it's easy for me. I never did much incline stuff or even direct chest work before, mostly just flat bench during my football years which my chest didn't reslly respond well to

  15. #35
    Senior Member Mcfreako's Avatar
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    Quote Originally Posted by MindlessWork View Post
    Yep, best rep range for the gains.
    Best gains come from a hybrid routine that has bodybuilding style days AND powerlifting style days...like the PHAT program...that is hands down the best program I’ve run for both strength AND size gains. And It’s really not even close....it’s extremely taxing though
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  16. #36
    Fitmisc God WeakTeen's Avatar
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    20 rep sets with heavy weight works best if you have a strong mentality.
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  17. #37
    Rogue Paladin Death Knight's Avatar
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    Quote Originally Posted by WeakTeen View Post
    20 rep sets with heavy weight works best if you have a strong mentality.
    4 sets of 20 with 245 on bench squats. Wonder how far I can go.
    "Glory to the Scourge!"
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  18. #38
    Senior Member JamesLI's Avatar
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    Quote Originally Posted by Death Knight View Post
    4 sets of 20 with 245 on bench squats. Wonder how far I can go.

    Wtf is a bench squat?
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  19. #39
    Rogue Paladin Death Knight's Avatar
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    Quote Originally Posted by JamesLI View Post
    Wtf is a bench squat?
    Kind of like a box squat but I use a bench cause no box.
    "Glory to the Scourge!"
    "I was a fool to trust in the light." (of his former life and role)
    "The Lich King has given me true power!"
    "I will be twice the king my father was."
    "Lordaeron shall be reborn."
    "Who is this 'darkness' anyway?"

  20. #40
    Senior Member JamesLI's Avatar
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    Quote Originally Posted by Death Knight View Post
    Kind of like a box squat but I use a bench cause no box.
    Why not just full squat? But whatever floats yer boat
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