Your prescription for that is light DB curls for 70 to 100 reps strait

All you gotta do is get a massive amount of blood flow in that elbow every day and eventually it'll heal if:

- Your vitamin D levels are within range (allows for you to absorb nutrients/minerals)
- You're mineralizing yourself (you need the raw building materials here)
- You stop pulling heavy for a bit to rest elbow
- Fascia stretch your bicep after its pumped AF from those high rep / light curls

Pretty impressive. I’ve never gone over 45lbs doing regular curls.. I’ll go up to 60lbs doing hammer curls, but that doesn’t count

You know what's funny to me - for the longest time I did almost zero direct arm work. 50% because I just don't enjoy it (I don't get much motivation from a temporary in-gym pump, and curls/extensions are just...boring...), and 50% because I'm on the side of 'compounds do plenty of work for your arms'.

But this year I decided to switch to a more prototypical aesthetics-focused training regimen which includes a lot (comparatively) of arm isolation work. And I gotta say - I tend to work at the two ends of the spectrum and not much in the middle.

I'm (currently) either doing strict curls with 30s for like 15+reps per arm, or sorta-cheaty hammer curls with a strong fight on the negative with the 55s for like 6-8 reps per arm. Size and strength both seem to be blowing up from where I started at the beginning of the year.

So it's funny to me that there seems to be two camps in this thread - those on the 'high rep strict' curl side, and those on the 'heavy fight negative hard' curl side. I kind of just intuitively employ both methods.

WhyNotBoth.jpg

There are a lot of factors in play. More so then just 'weight'. For example if you take a weight you can do for 20 reps. Lets say you fail at the 20th rep. Its probably not very heavy. But there are ways to make that weight feel extremely heavy that will absolutely put your desired muscle group on fire and result in a massive pump. IMO this is the most effective way to train delts. Especially if you want to go injury free/be healthy for a long time.



I'm a big fan of drop-sets. Do a 20 rep set until failure. Then cut the weight in half with no rest and do another set until failure. Rest a few minutes then repeat. Etc. Do it for 4 or 5 sets and your delts will be lit the **** up. And you won't run the risk of inflammation or joint pains. I've find delts respond extremely well to this type of training. When I implemented it on laterals my side delts got noticeably bigger.

For arms I tend to find 12-20 rep sets where I just focus on contracting the desired muscle more effective also.

I do weighted pull ups with 3 plates and I don’t feel like it does enough for my biceps alone, but I understand a lot of dudes will disagree with this

Look at arm wrestlers, they always have good biceps and they prioritise getting strong as hell on curls. It’s when i started watching that chit that I prioritised getting stronger on curls and I saw arm growthayyyylmao

I needed this one Benny

I'll occasionally hammer curl the 70's and I'm not that big (close to 17"ers). But I would say strict concentration curling 70's would be legit strong af

60lb hammer curls with good form is decent!This

I do both but you gotta aim to progressively overload on both the heavy and lighter chit. People just get comfortable and just go through the motions doing whatever

I’m hoping to lateral raise 70lb for reps soon.

I'll probably make a separate thread for this, but I've been training for over a decade and never been able to lateral raise over 30lbs srs. Wondering if this is normal. 70lb sounds crazy

I’ve trained that way before. Rest pause sets for delts. I’ve done it all. Nothing drives muscle growth imo more than getting stronger.

Not to mention you can still push heavy and then focus on the dropset/ lightervolume on your backdown sets after your main working sets.

I did 60lb lateral DB raises the other day for sets of 7 (I think), and then I went to the machine and I did cable lateral raises for sets 2x10. Keeping the reps and volume in this range makes it easier track weight and progressively overload overtime

I don’t mean to brag but yeah I’ve never seen anyone do 70lbs before so I assume it’s quite rare. I can’t do it yet (with really good form atleast), im working with 60-65s currently

Unfortunately I don’t even know what I attribute my progress to tbh. I’ve always done a mixture of cable raises and DB lateral raises (standing). Just try a heavier weight than usual and your body will eventually acclimate to it, don’t worry if there’s a little bit of form break down, it’s part of the process. After you’ve done a few heavy sets, try some lighter lateral raise sets with higher volume and really go to down on all sets. Overtime increase both the heavier sets AND the backdown sets, you will get there

I'll jump in on that thread when you post it.

I started spamming laterals this year (similar reasoning as my previous post ITT about not previously doing a ton of isolation work for them) and my strength on them has blown up. Similar to curling, I mix the two ends of the spectrum - strict AF and higher reps (15-20) and slightly-cheaty negative-fighting 'heavy' reps (6-8).

It's anecdotal, but... I honestly would say the slightly-cheaty sets are more important (srs). Kind of flies in the face of the usual suggested training for delts ("They love high rep feel-the-burn work!!!111oneoneone") but honestly I think a ton of those sorts of ideas are bro-science backed by "Look the same as the other 180lb skinny guys with a bit of muscle development!" 'science'.

I train in this sort of style yeah

With weighted pull ups for example I do up to sets of 5. Once I can do 5 reps I move the weight up. Even if I’m not getting my chin over the bar I still stay on that weight and I will also hit lat pull downs (for higher reps, probably in the 6-10 zone) and overtime you get stronger that way.

I train this method for biceps too. Go heavy on curls and I be doing cable curls too

Sheeeit yeah I probably need to do that since it's been 3 months or so now. What caused it was always picking up/racking the 45lb plates with my left arm only not any actual exercise. So lame.