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arm training rep range

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    arm training rep range


    of course, my goal is to add more arm mass. ive heard jay cutler say 8 to 10 reps is best. ive heard higher, ive heard lower. what do you guys say?
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    6-8 reps works the best for my biceps and 8-12 reps for my triceps.

    But I guess everyones diff.
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    i go 10 to 12 generally.. lots of drop/super sets..
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    like was said - everyone is different. My arms respond better to higher reps with a really good squeeze. In saying that i do some heavy too on arm day
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    Quote Originally Posted by R1balla View Post
    of course, my goal is to add more arm mass. ive heard jay cutler say 8 to 10 reps is best. ive heard higher, ive heard lower. what do you guys say?
    I like this!!!^^^
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    Quote Originally Posted by R1balla View Post
    of course, my goal is to add more arm mass. ive heard jay cutler say 8 to 10 reps is best. ive heard higher, ive heard lower. what do you guys say?
    If you want to gain mass in your arms, you need to be doing the compound lifts - squats, deadlifts, etc. If you're doing exercises for arms, I recommend sticking to the 'arm' compounds - dips and close-grip bench, biceps curls and supinated pull-ups, and doing variations of them. As far as reps go, 10-12 reps is generally the "mass building" rep range, but everyone is different and responds to different rep ranges - for example, I gain mass with as low as 4-5 reps, but with as high as 15-20 reps (and always lifting as heavy as I can for the set reps).

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    Quote Originally Posted by Rosie Chee Scott View Post
    If you want to gain mass in your arms, you need to be doing the compound lifts - squats, deadlifts, etc. If you're doing exercises for arms, I recommend sticking to the compounds dips and biceps curls and doing variations of them. As far as reps go, 10-12 reps is generally the "mass building" rep range, but everyone is different and responds to different rep ranges - for example, I gain mass with as low as 4-5 reps, but with as high as 15-20 reps (and always lifting as heacy as I can for the set reps).

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    Quote Originally Posted by boricuarage View Post
    whats ur phone number
    I am Rosie's personal guard. She is married. GGRRRR!!! LOL

    Any ways. I have been making progress with something like this.
    I start off lighter do a set to 15. Go a little heavier rep to 12, and so on to about 6 or 7. After I lighten the load and do a last set for 10-12

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    i wish i was rosie's body guard!!! thanks guys. a few months ago i trained them aaallllooooot and they exploded and now they have stayed the same size so im gonna go reps b/t 10 to 12 with drop sets and do them more often. thanks again
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    I do antagonistic super-sets when I train arms.

    I do a set of ten with biceps, then rest 30 seconds and do a set of ten with triceps, and repeat for three sets before taking a three minute break.

    A typical workout would go like this, AFTER doing all my compounds...

    Dips- 10 reps; 30 seconds / Chinups- 10 reps; 30 seconds - repeat 3 times

    Skull crushers- 8 reps; 45 seconds / Barbell Curls- 8 reps; 45 seconds - repeat twice

    Close grip bench press- 12 reps; one minute / 21s; finish.
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    Ive never really been able to build my bis for a while i just didnt train them directly since for baseball i dont need big bis and they got some size just from doing back days but ended up lacking a lot behind tris but ive been doing just high reps super sets 21's to kill them and ive seen a good change. My freind whose a football player does 6-8 reps when i workout with him hes huge too so id have to say that range works well.
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    today i felt a huuuge arm pump when i did bi's, i would curl it, then go down extremely slow and focus on form.
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