- 07-22-2009, 03:11 PM
- 07-22-2009, 03:23 PM
For biceps 21's really get my arms pumped I also enjoy doing a good super set occasionally.
- 07-22-2009, 03:39 PM
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.
07-22-2009, 04:23 PM
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.
07-22-2009, 04:57 PM
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"
07-22-2009, 05:13 PM
Close grip bench and heavy a** dips for tri's, and standing EZ bar curls for bi's.
Why no more arm days suncloud?
07-22-2009, 05:14 PM
07-22-2009, 07:41 PM
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.
07-22-2009, 09:09 PM
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.
07-23-2009, 04:27 AM
07-23-2009, 06:00 AM
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!
07-23-2009, 07:37 AM
07-23-2009, 01:55 PM
May not be true for all, but I've been following along the lines of the 4 stages
07-24-2009, 03:19 AM
Currently on DC but arms I actually work out differently:
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.
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.
07-31-2009, 12:38 AM
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.
07-31-2009, 12:38 AM
07-31-2009, 02:56 PM
overhead extensions with rope from low cable pulley and skull crushers for triceps!
08-05-2009, 12:49 AM
Similar Forum Threads
- By powerseeker in forum Powerlifting/StrongmanReplies: 15Last Post: 04-06-2011, 09:50 AM
- By DB21 in forum Training ForumReplies: 12Last Post: 10-13-2010, 04:08 PM
- By bi0hazurd in forum Exercise ScienceReplies: 30Last Post: 04-18-2010, 10:51 AM
- By aintfrreshazi in forum Exercise ScienceReplies: 35Last Post: 06-02-2007, 10:36 AM