BIG ARMS!!!! - AnabolicMinds.com

BIG ARMS!!!!

  1. New Member
    lift or die's Avatar
    Stats
    6'6"  245 lbs.
    Join Date
    Mar 2009
    Posts
    149
    Rep Power
    142

    Reputation

    BIG ARMS!!!!


    I love to workout my arms like most people who are involved with weight training. But I was wondering some of your favorite workouts or workout that worked to get your arms to blow up, I'm talking anything tri's, bi',s forearms...etc.. also could you include reps and sets... thanks...

  2. New Member
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Rep Power
    207

    Reputation

    For biceps 21's really get my arms pumped I also enjoy doing a good super set occasionally.
  3. Advanced Member
    TravisG's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Apr 2009
    Posts
    973
    Rep Power
    554

    Reputation

    21s will get your arms pumped up but not bigger. just toned.

    seated barbell curls. 3-4 sets of 6-8

    standard barbell curls: 3-4 sets of 6-8
    vary grip width. close, standard, wide.

    incline dumbbell curls: 3-4 sets of 6-8

    close grip tricep press rack outs. same sets.
    do it on the smith machine and only go 3/4 of the way down to your chest. its a great mass building routine. and you can really stack on the weight.

    overhead ez bar extensions. kills the long head like a mother.
    •   
       

  4. New Member
    buuzer0's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Jan 2009
    Posts
    451
    Rep Power
    295

    Reputation

    I swear, when I go heavy on the curl bar it's hell on my wrists, doesn't matter if I go wide grip or close it's painful if I go much over having 25/30 lbs on each side (I have no idea how much the curl bar weighs )

    Hopefully I'll eventually work my way up to more weight with it.
  5. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3261

    Reputation

    chins - failure x3 (DC style)
    hammer curls - failure x3 (DC style)
    seated dips (overhand, underhand, parallel grip) - failure x3 (DC style)
    preacher curls (12-15 reps 1 set)
    tri rope pulldowns (12-15 reps 1 set)

    i like the compound movements for mass, then an isolation movement for the pump. i miss having an "arm day"
  6. Advanced Member
    Chubbinmuffin's Avatar
    Stats
    5'6"   lbs.
    Join Date
    Jan 2009
    Posts
    696
    Rep Power
    427

    Reputation

    Close grip bench and heavy a** dips for tri's, and standing EZ bar curls for bi's.

    Why no more arm days suncloud?
  7. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3261

    Reputation

    Quote Originally Posted by Chubbinmuffin View Post
    Close grip bench and heavy a** dips for tri's, and standing EZ bar curls for bi's.

    Why no more arm days suncloud?
    been doing a chest/tri and back/bi day twice a week. thank god for great recovery, but i miss that "arms blown up" look from just an all out arm day.
  8. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    286

    Reputation

    For Bis, I love Hammer Curls, Alt. DB Curls, EZ Bar Curls (better for my wrists) and Preacher Curls...all pretty heavy

    For Tris, I love Incl and Flat Lying EZ bar Ext., Cable Pressdowns (with various attachments), and I've come to really love this new Dip Machine my gym got.

    As far as getting them bigger, it is all a matter of your hard work and dedication that you put into your workout.

    One quick tip: Since Tris are a bigger muscle than Bis, if you do them on the same day (which it sounds like you do), work Tris first for the most part of Bis first every once in a while.
  9. Advanced Member
    Chubbinmuffin's Avatar
    Stats
    5'6"   lbs.
    Join Date
    Jan 2009
    Posts
    696
    Rep Power
    427

    Reputation

    Quote Originally Posted by suncloud View Post
    been doing a chest/tri and back/bi day twice a week. thank god for great recovery, but i miss that "arms blown up" look from just an all out arm day.
    Ah ok. I love that look too lol




    I like to superset a lot of my arm workouts using the same bar or w/e I'm using. For example, close grip bench then shed some weight and do barbell curls; preacher curl with EZ bar then seated french press (overhead extension) or skull crushers; hammer curl on crossover tower with rope, then move rope up and do tricep extensions.
  10. Professional Member
    Army Guy's Avatar
    Stats
    6'3"  230 lbs.
    Join Date
    Jul 2009
    Posts
    3,206
    Rep Power
    1809

    Reputation

    Quote Originally Posted by TravisG View Post
    21s will get your arms pumped up but not bigger. just toned.

    seated barbell curls. 3-4 sets of 6-8

    standard barbell curls: 3-4 sets of 6-8
    vary grip width. close, standard, wide.

    incline dumbbell curls: 3-4 sets of 6-8

    close grip tricep press rack outs. same sets.
    do it on the smith machine and only go 3/4 of the way down to your chest. its a great mass building routine. and you can really stack on the weight.

    overhead ez bar extensions. kills the long head like a mother.
    great combo here. I do the same but switch the BB with EZ. Great pump
  11. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0

    Reputation

    bb curl - seated db curl - bb curl 10,10,10 x3
    bb preacher curl - db hammer curl bb preacher curl 10,10,10 x3

    bw dips - bench dips - bw dips 10,10,10 x3
    narrow bench - cable pushdowns - narrow bench 10,10,10 x3

    . . .that'll fk ya!
  12. New Member
    lift or die's Avatar
    Stats
    6'6"  245 lbs.
    Join Date
    Mar 2009
    Posts
    149
    Rep Power
    142

    Reputation

    Quote Originally Posted by suncloud View Post
    been doing a chest/tri and back/bi day twice a week. thank god for great recovery, but i miss that "arms blown up" look from just an all out arm day.
    there is no better feeling than walking out of the gym on an arm day.... feeling like your the f**kin king of the jungle..
  13. New Member
    stangdrvr76's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Jul 2009
    Posts
    11
    Rep Power
    69

    Reputation

    May not be true for all, but I've been following along the lines of the 4 stages

    Muscle Endurance
    Hypertrophy
    Strength
    Peak
  14. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    812

    Reputation

    Currently on DC but arms I actually work out differently:

    Bi day:
    DB/BB curls (Only one, rotated each exercise) 4x 10-12 reps
    DB hammers/reverse curls/wrist curls w/ reverse wrist curls (Only one, rotated each exercise) 4x 10-12 reps

    1 set of 20 reps of cable curls or arnold concentrations (rest- pause method)for a finisher.

    Tri's day:

    Warmup of 2 sets reverse one hand cable-pulldowns
    and one set half the stack with straight bar - all 20 reps to get the blood movin'

    Then I move on to flared elbow cable extensions. 5x 10-12 reps
    Now I know why many BB'ers do the exercise as it mocks the close grip bench movement, but hits it at a slightly different angle, and no wrist pain, and can go heavy as hell. These by far are my fav exercise and have blown my triceps up unbelievably.

    -finish off with some dips. BOOYAH!

    Ive found that shorter, but more intense exercises work best for me on arms than high volume and high # of sets. I usually use the rest-pause method I learned from DC, to do more weight than usual, and get in more reps. All in all, its about intensity above anything else.
  15. Banned
    jay21's Avatar
    Join Date
    Aug 2007
    Posts
    1,356
    Rep Power
    0

    Reputation

    i just do 3 sets 4 excersise 20-25 reps noticed this to work best so far. i talked to a few BB around my place and all of them said most top pros do 20-30-40reps on their arms they just dont mention it. it works well so far.
  16. Banned
    jay21's Avatar
    Join Date
    Aug 2007
    Posts
    1,356
    Rep Power
    0

    Reputation

    3 exercises***** 3 for bis 3 for tri
  17. New Member
    allstar504448's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Feb 2009
    Age
    23
    Posts
    142
    Rep Power
    140

    Reputation

    overhead extensions with rope from low cable pulley and skull crushers for triceps!
  18. New Member
    Rhys26's Avatar
    Stats
    6'2"  189 lbs.
    Join Date
    Jun 2008
    Posts
    225
    Rep Power
    189

    Reputation

    Quote Originally Posted by jakellpet View Post
    bb curl - seated db curl - bb curl 10,10,10 x3
    bb preacher curl - db hammer curl bb preacher curl 10,10,10 x3

    bw dips - bench dips - bw dips 10,10,10 x3
    narrow bench - cable pushdowns - narrow bench 10,10,10 x3

    . . .that'll fk ya!
    So thats 30reps for each set x 3? Yes that would fk ya!
  

  
 

Similar Forum Threads

  1. help with arms
    By powerseeker in forum Powerlifting/Strongman
    Replies: 15
    Last Post: 04-06-2011, 10:50 AM
  2. Arms...
    By DB21 in forum Training Forum
    Replies: 12
    Last Post: 10-13-2010, 05:08 PM
  3. ARMS
    By bi0hazurd in forum Exercise Science
    Replies: 30
    Last Post: 04-18-2010, 11:51 AM
  4. please help with arms
    By aintfrreshazi in forum Exercise Science
    Replies: 35
    Last Post: 06-02-2007, 11:36 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in