- 03-11-2009, 07:36 PM
- 03-11-2009, 08:36 PM
- 03-11-2009, 08:55 PM
03-11-2009, 09:14 PM
03-12-2009, 07:32 AM
Typically straight barbell builds the mass.. and if you incorporate those with seated alternating and burn them, due failure reps, exhaust them to no end.. they will grow.. Building peak is incline curls.. least for me it is.. I wouldn't so much worry about the weight on the bar..cause the bicep is a small muscle.. Just burn the ever living crap outta them..
03-12-2009, 02:30 PM
lol thnx chris. How ofton can I do them 3x a week to say? So I would do my standins curls, then seated ones, reversed (for forearms) then at the end my 21's to really burn em out. On Anabolic Pump and I should see some reults so.
03-12-2009, 02:44 PM
03-12-2009, 02:59 PM
what i started doin and have never felt such a deep burn since i switch it up every week but here are some: chin ups or weighted chins, incline db curl, standing barbell curl, concentration curls, ez bar curl, one arm cable curl right after two arm cable curl, and dont kno what its called but heres how i do it get dbs in both hands and hold by ur side and instead instead of thumbs out make the top of ur hand out and curl straight up against your body like a hammer and it burns badly at the end of my workouts, i also started incorporating squats on my arm day as well not as heavy as leg day tho just started so i cant tell if its helpin but hopefully it does
03-12-2009, 03:24 PM
ahh ok all good advice guys thanx. Here s a little what I like to incorporate. I like doing skull crushers and keep my tri/bi workout all in one. So what about negatives? Do you think maybe the end workout doing the negatives might do the bi's any good?
03-12-2009, 03:49 PM
Cant forget that tris are almost 2/3 of the upper arm man! Kill the tris and size will come, quick. But you need to maintain symetry too...
A good routine i used for a month only training arms twice a week was this, worked well. Got an inch!
(3 sets 12 reps per set, pyramiding)
Bi's: BB curl, DB pronated curls, EZ bar 21's, High cable D ring curls, EZ bar heavy preacher curls, Concentration curls, DB cross chest curls.
(yes thats ALOT, but if you're supersetting which i'd suggest you will break those muscles down waiting on protein)
Later that day...
Tri's: V bar cable pushdowns, Rev. grip flat bar push downs, High pulley D ring cable kickbacks (underhand grip), seated single DB two handed overhead press, Incline skullcrushers, French press, and weighted dips.
I can GAURANTEE if your protein habits are on point as well as sleep you will make good gains off of this setup, and mind you this is only 8 times a month at twice a week....
03-12-2009, 04:10 PM
03-12-2009, 04:35 PM
The issue is this.. Are your arms out of proportion? Or are they proportionate to the rest of your physique. People bitch that they want bigger arms, when in reality their arms are fine, they just need MORE MASS..
LIke Jminis said, peak is very genetic.
You want a pump/burn, try these
YouTube - Picture 173
03-12-2009, 04:51 PM
But im drifting from the subject... Yes I split my Bi and tri's on the same day occasionally when im after the best burn i can get. But dont make the mistake of slacking on your protein for the day because then its a wasted effort, sleep is equally important
03-12-2009, 04:53 PM
03-12-2009, 04:56 PM
03-12-2009, 04:58 PM
errrrrr lol my left arm in all honety is prolly night equilalent to my right lol. So does that mean work my worst more to get it in proportion??? Thanx a lot guys for all the help. I used to do tris last when I hit chest back and bis all in one day then have a sep ays dedicated to arms. Its like even 21's sometimes I cant feel that ripping tear u know the hypertrphy that I use to. Thnx again imprez and element most appreicated.
03-12-2009, 04:59 PM
Hey guys u seen pone routine that Arnold used to do. Its like he stands up and hangs his arm. Its a concentration curl like bending over and not useing anything to rest the arm on it just hangs and he curls it. I dunno what its called but u think thats any good????????
03-12-2009, 06:42 PM
03-12-2009, 06:48 PM
As for the not feeling the ripping tear anymore, thats a time thing. Eventually you stop feeling that deep tear. You'll feel the breakdown but not as intensely. Want to try and feel that again, try a new set of workouts for that muscle group.
03-12-2009, 08:00 PM
So go heavy. Makes more sence. See I always been trianed to do 21's a lot and shoot for 15. So maye if I uped the weights and maybe shoot for lets say 8-10? But for bi s and tris is it need to go to failure. People tell me mixed thinsg some say it is some say dont its useless so I am kinda confused.
03-12-2009, 08:01 PM
03-12-2009, 09:32 PM
03-12-2009, 09:34 PM
03-12-2009, 11:00 PM
Kool. Tell you want this is one I am thinking of. Lets start with 2 standing curls (ex bar) 2 warm ups to 10. then the next 3 sets will be pyramid up. Then afterwords Skull crushers. Maybe before that 2 sets of push ups for warm up. Then after skull crushers alternating dumbells. I usually do 40 in each hand to 10 but I know trhat may be weak for now but Im still building. Then after maybe try overhead press. Then that arnold thingy using a 25. Then last for tris would be close grip bench maybe? Or perhaps dips I got 2 options. Then 1 forarms workout. And the last and the most insane 21's to finish my bis. Im sure after no-xplode im sure they will be swoll dayum right cant wait damn its almost midnight and im so crunk! Ahem anywho lol im off to bet lemme know what u all think lol
03-12-2009, 11:56 PM
from readin an above post i think you thought when they said proportionate they meant your right arm compared to your left... I think they were talkin about your entire body. If you just want to work out your arms theyre going to stop growing at a certain point because your body grows proportionately. You need to keep the legs and other parts growing also if you want to see continuing results
03-13-2009, 12:47 AM
YouTube - Arnold Schwarzenegger Pumping Iron Biceps Curls
Besides standing BB curls, ...another fav of mine are Zottmanns. Get on an incline bench with DB's, and start with your palms facing backward. As you curl both DB'c, rotate wrists 180 degrees so they face up, and then do that in reverse for eccentric portion of rep,... Good stuff.
03-13-2009, 07:57 AM
Yup thats it! Thats sucha weird technique I don't catch ppl in the gym doing lol. Zottmans I will do also but this arnold on I wanna se if the "pump" he calls works. Anyways thats a great idea and I will try those that u all told me. Pyramid up keeping it to 8-10 reps heavy intensity.
03-13-2009, 01:52 PM
lol funny 180 ppl read this thread but only less than 25 replied. Anywho I tried doing the arnold routine I like it it works
03-13-2009, 02:10 PM
03-13-2009, 02:38 PM
My diet has never been more on key. I am trying to see if anyone else had any ideas. But I already came up with some that some mentioned on here and going to try them.
03-13-2009, 04:52 PM
Heres a couple of posts of mine in a similar thread;
"I find training arms with heavy low numbered sets and reps works well. For instance in the 4-8 rep range with 6-8 sets per muscle. I pick certain excercises too that are all about size.
For bis standing barbell curls-preacher curls(barbell) or leaning cable curls-arnold curls or spider curls and pinwheels at the end. (A good tip for the brachialis muscle as well is to sit in front of a over head cable machine with your elbows above your head and your bis tight to the sides of your head and curl down without moving your elbow. Working that muscle kind of pokes your bis up like a tent pole, learned that from a larry scott video, worked for me)
For triceps Close grip bench press 6-8 inches apart(i like 6 personally) close grip military press(standing) either with the ez curl bar or a barbell. Then finish with wide grip pressdowns then narrow grip pressdowns.
Vary your sets and reps to where your doing heavy forceful reps , push yourself and don't worry about getting a "pump" You want big muscles that stick around , not deflate after a short while. I also love using grips for forearms at the end since my mind muscle contraction is already there. Alot of people overtrain their arms, and they stay small. Try this out balls to the wall and let me know how it works for you."
"I work back with bis and regulate myself to around 6 sets for bis, because of the heavy back work I do. I also train tris with shoulders keeping it to around 6-8 sets total for tris, because of the heavy shoulder work. I then work legs take a day off and hit pecs so they get maximum intensity without my tris wearing out first."
Heavy compound exercises build big muscles, don't leave them out of your routine.
03-14-2009, 12:38 AM
03-14-2009, 08:44 PM
05-29-2009, 01:10 PM
I get the best pump from mixing bi's and tri's. I know I should change it up and focus on either one or the other sometimes, but it's hard without the motivation of seeing my arms blown up from bi/tri supersets. Slow twitch(heavy/low weight) followed by fast twitch(low weight high reps) muscle focus is important for the big pumps. For me anyway.
05-30-2009, 10:21 PM
concentrate on your bigger compound movements and your arms will grow!
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06-16-2009, 08:04 PM
06-16-2009, 09:53 PM
06-16-2009, 10:46 PM
If you workout out with a partner swith off with him
Barbell curls 3 x 10
21's 2 x 21
Seated DB Curl with starting 10 second parallel hold to ground 2 x 10
Hammer Curls 2 x 10
Conc. Curls 2 x 10
Should only take [B]14 minutes[B]
If you workout by yourself.... take 30sec rest between sets
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