Just wondering if some people could post there arm routines or wat they do for bi's/tri's.
tris i do the same day i do chestOriginally Posted by punta
i do chest in the morning and tris in the evening. i do weighted dips in the morning and evening 4 sets 8-12 reps
in the evening i also do rope pull downs skull crushers <----(3 sets 8-10 reps)........ then i get on a bench put my feet up on another bench rest a 45 plate on my quads and dip till my ass almost hits the floor. these i do till i cant do anymore just 1 set
with rope pull downs i normally hold and squeeze at bottom then come up real slow
for bis i do preacher curls 3 sets of 10
hammer curls with rope 3 of 10
then i do 7's take a barbell do 7 reps from the bottom of range of motion to the middle then 7 reps from middle to the top then 7 reps of the full range of motion. THOSE KILL
IMO, nothing really beat going heavy with perpendicular, weighted dips. I don't see the need to do anything else. My tris are way overdeveloped, however.
I work chest and tri's same day. BB bench press: 3 sets Heavy....done to failure
Close grips: 2-3 sets Heavy to absolute failure
Bis: I work back/bis on same day..here's the full workout:
2 ets heavy chins to 2 reps shy of failure
1 set heavy BBrows....to absolute failure
1 set heavy upright rows...to absolute failure
2 sets BB curls (standing) heavy....absolute failure and sometimes I utilize beyond failure techniques...such as rest pause/forced reps, negatives, etc.
1 set reverse BB curls (standing) done heavy to absolute failure.,
***All sets are within the 4-6 rep range....done ULTRA slow.
** I do not reccomend doing this for more than 3-4 weeks w/o at least a 1-2 week break from training completely. I'll usually do this, take break, do this, take break, and then I'll do more volume less frequency...and then repeat the whole process/cycle over again.
besides deadlifts dips are by far my fav exercise. nothing like letting 90 hang from ya and just pump em outOriginally Posted by riskarb
Yessir! And I absolutely concur with loving deads as well; what an amazing compound movement.Originally Posted by iwinulose2981
The reason for me posting this thread is because my bi/tri's arent developing as well as id like them to. It is a set back from my overall physic.
its hard to give a suggestion when we dont really know your routine. whats your arm workout?Originally Posted by punta
Doggcrapp training, 3 exercises rotation (1 exercise / workout) for bi and tri :
Biceps : db curl , db preacher curl , ez bb curl
Triceps : Skullcruchers, closegrip smith press , pushdown
1 set only, rest pause style, 15-25 reps
Actually, I've noticed that in the scientific literature comparing multiple sets vs single sets, complex compound movements seem to benefit only a little from many sets, but the optimal range for single joint isolation exercises was about 5-6 sets, which I would do for about 6-10 reps and stop a rep short of failure. Once a week should be more than enough
Interesting. I've never done 5x6 or more than 4 sets for arms...Originally Posted by exnihilo
You probably should have asked for pics of their triceps when they made their post then you have a little better idea what you want to use. lolOriginally Posted by punta
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I like this one, especally for tri's
Dips (Upright torso, elbows in)
Close grip DECLINE bench
Close grip preacher curls (cumbered bar)
... 3 sets of everything.