arm training rep range
- 08-28-2010, 05:44 PM
- 08-28-2010, 06:01 PM
6-8 reps works the best for my biceps and 8-12 reps for my triceps.
But I guess everyones diff.Core Nutritionals Representative
08-28-2010, 07:36 PM
08-28-2010, 10:02 PM
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
08-28-2010, 10:05 PM
08-28-2010, 10:08 PM
08-28-2010, 10:30 PM
08-29-2010, 03:03 PM
08-29-2010, 03:15 PM
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
08-29-2010, 09:51 PM
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
08-29-2010, 11:20 PM
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.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
08-30-2010, 05:51 PM
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.
08-30-2010, 10:06 PM
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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