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?
6-8 reps works the best for my biceps and 8-12 reps for my triceps.
But I guess everyones diff.
ANS PERFORMANCE REPRESENTATIVE
i go 10 to 12 generally.. lots of drop/super sets..
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
I mix it up because im crrrraaazzy
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
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
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
Current lifts: Squat: 545 | Deadlift: 600 | Bench: 425 | P. Clean: 325 | Press: 285
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.