Arm training

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    Arm training


    I have an arm training work out already but i feel as if its too repetitive. concentration curls, iso hammers, preachers, 21s for bis and for tris i have seated overhead extensions, tri kick backs, diamond push ups w/o spotter and close grip bench press with spotter, cable push downs, cable overhead extensions, dips. any extra work outs i can add or replace to get more out of my work outs?

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    7 lifts for tris and 3 for bis? O_o

    Some bi ideas: pull ups, overhead cable curls, face pulls(I personally don't do them/know little about them. Would be good to read up on them).

    Some tri ideas: Skullcrushers, reverse grip bench, and that's about all extra I could think of for tris. Do you do weighted dips?
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    Quote Originally Posted by rojasdave View Post
    I have an arm training work out already but i feel as if its too repetitive. concentration curls, iso hammers, preachers, 21s for bis and for tris i have seated overhead extensions, tri kick backs, diamond push ups w/o spotter and close grip bench press with spotter, cable push downs, cable overhead extensions, dips. any extra work outs i can add or replace to get more out of my work outs?
    It really depends on what your goals and needs are as well - if you're looking for mass, you're better off forgetting isolation exercises; if you're looking for fat loss, anything will work (since it's NUTRITION that determines success here); if you're looking for strength, the compounds will still work better, with a couple of isolation exercises.

    Why not stop doing a specific session for arms and just doing a couple of variations of the 'arm' compound exercises (dips and close-grip bench press, supinated pull-ups and bicep curls) at the end of one or two of your other resistance training sessions for a few weeks?

    Otherwise, there's heaps of exercises - and variations of exercises - that you can do for your arms, including but not limited to:

    Triceps - push-downs (rope, v-bar, straight-bar, etc.), reverse push-downs (using one arm or two), triceps extensions (standing or seated, using dumbbells or ez-bar, etc.), tricep kickbacks, dips (weighted, bodyweight, incline, etc.), push-ups with hands under chest (hands on floor, dumbbells, medicines balls, swissball, etc.), close-grip bench press, etc.

    Biceps - curls (barbell, dumbbell, low-pulley, high-pulley, machine, ez-bar, etc.) concentration curls, hammer curls, preacher curls, reverse curls, supinated pull-ups, etc.


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    Rosie hit the nail on the head like normal, for me at least I don't do very many arm isolation exercises because my arms are normally fried after my compound lifts. But then again it depends all on your goals.
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    Quote Originally Posted by Rosie Chee Scott View Post
    It really depends on what your goals and needs are as well - if you're looking for mass, you're better off forgetting isolation exercises; if you're looking for fat loss, anything will work (since it's NUTRITION that determines success here); if you're looking for strength, the compounds will still work better, with a couple of isolation exercises.

    Why not stop doing a specific session for arms and just doing a couple of variations of the 'arm' compound exercises (dips and close-grip bench press, supinated pull-ups and bicep curls) at the end of one or two of your other resistance training sessions for a few weeks?

    Otherwise, there's heaps of exercises - and variations of exercises - that you can do for your arms, including but not limited to:

    Triceps - push-downs (rope, v-bar, straight-bar, etc.), reverse push-downs (using one arm or two), triceps extensions (standing or seated, using dumbbells or ez-bar, etc.), tricep kickbacks, dips (weighted, bodyweight, incline, etc.), push-ups with hands under chest (hands on floor, dumbbells, medicines balls, swissball, etc.), close-grip bench press, etc.

    Biceps - curls (barbell, dumbbell, low-pulley, high-pulley, machine, ez-bar, etc.) concentration curls, hammer curls, preacher curls, reverse curls, supinated pull-ups, etc.


    ~Team APPNUT
    i will copy and paste that whole post in my diary haha thank you so much i really appreciate the help!
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    Quote Originally Posted by rojasdave View Post
    i will copy and paste that whole post in my diary haha thank you so much i really appreciate the help!
    No worries, bud - I'm here to help out

    ~Team APPNUT
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