First day back in the gym

[Clone]

Today's my first day in the gym after a 4 month break didn't loose alot of muscle mass or strength Luckily Today I'm training arms and shoulders any suggestions?

 

[sigma]

pullups, curls, lat raises

 

[quepasta]

seated shoulder press with dumbbells, tricep pushdowns, lateral raises, and straight bar curls

3 sets of each, all till failure

do cardio after

 

[osteochondromyxoma]

Hit my bone workout, the easiest workout is basically just twisting your arms with a dumbell 50-65 reps 3 sets.

 

[Clone]

Hit my bone workout, the easiest workout is basically just twisting your arms with a dumbell 50-65 reps 3 sets.

Will do I'm about to start now I'll report back after I'm done

 

[Clone]

seated shoulder press with dumbbells, tricep pushdowns, lateral raises, and straight bar curls

3 sets of each, all till failure

do cardio after

While I was doing lateral raises it also felt it in my traps is this normal

 

[Clone]

Hit my bone workout, the easiest workout is basically just twisting your arms with a dumbell 50-65 reps 3 sets.

Is there a limit to how much you can grow your bones?

 

[sigma]

While I was doing lateral raises it also felt it in my traps is this normal

bad form

 

[osteochondromyxoma]

Is there a limit to how much you can grow your bones?

Progressively overload, and yea theres a genetic limit.

 

[Clone]

Progressively overload, and yea theres a genetic limit.

How many times a week do you recommend I should do it

 

[Cage]

While I was doing lateral raises it also felt it in my traps is this normal

you're shrugging while doing it
use strict form for lat raises using 0 momentum

 

[osteochondromyxoma]

How many times a week do you recommend I should do it

3-4, like a gym session. Conservatively expect 0.7 - 2.2 or more inches over the next decade of height (fem+tib) and 4-5 Inches in arm length. Arm bones tend to respond really well. I actually have a 1.5 inch discrepancy between my right and left forearm and .5 inch discrepancy between my humerus and left humerus. I don't really know if this is genetic or what but I've been doing this method since I found about heightquest jan 2023.

 

[osteochondromyxoma]

3-4, like a gym session. Conservatively expect 0.7 - 2.2 or more inches over the next decade of height (fem+tib) and 4-5 Inches in arm length. Arm bones tend to respond really well. I actually have a 1.5 inch discrepancy between my right and left forearm and .5 inch discrepancy between my humerus and left humerus. I don't really know if this is genetic or what but I've been doing this method since I found about heightquest jan 2023.

Keep in mind my plates were still open.

 

[Whitepill]

Gym is slavery tbh ngl

 

[Clone]

Gym is slavery tbh ngl

Time to slavemax

 

[Clone]

3-4, like a gym session. Conservatively expect 0.7 - 2.2 or more inches over the next decade of height (fem+tib) and 4-5 Inches in arm length. Arm bones tend to respond really well. I actually have a 1.5 inch discrepancy between my right and left forearm and .5 inch discrepancy between my humerus and left humerus. I don't really know if this is genetic or what but I've been doing this method since I found about heightquest jan 2023.

Noted thanks honestly man my bones need more growth especially my wrists

 

[Cage]

Hit my bone workout, the easiest workout is basically just twisting your arms with a dumbell 50-65 reps 3 sets.

could you please elaborate?
do you mean simply holding the dumbells and twisting them? That doesnt work against gravity though
Do you have a post on this?

 

[osteochondromyxoma]

could you please elaborate?
do you mean simply holding the dumbells and twisting them? That doesnt work against gravity though
Do you have a post on this?

I have a post on this

 

[osteochondromyxoma]

I have a post on this

could you please elaborate?
do you mean simply holding the dumbells and twisting them? That doesnt work against gravity though
Do you have a post on this?

It relates to fluid flow in the bone and inducing microstrain

 

[osteochondromyxoma]

Gym is slavery tbh ngl

Goatis the goat take

 

[Whitepill]

Time to slavemax
View attachment 35572

Roidsmax

 

[RAJ GHRANDHICK]

bad form

also if u overload it happens too
and when u are fatigued too