In need of some arms training critique....

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    In need of some arms training critique....


    I have been a member here for a little while now. First & foremost I want to say Thank You for all of the great information on here. I have been training for the last 7 years off & on. On a steady regimen (Diet & training) for the last 4 months after about a year vacation.

    Genetics has blessed me w/ extremely long arms in comparison to the rest of my body. I realize ahead of time that I have a long road ahead to pack mass on my arms. I wanted to throw up my Bi's,Tri's,& forearms workout on here to see if there is any changes I can make to help out the mass of my arms.

    Note: I do each part on a different day as to not burn out one whole section of my body due to my job.BTW this is not my whole workout routine, just my arm excercises.

    Bi's(Mon)
    Preacher Curls 3x8
    Hammer Curls 3x8
    Reverse Curls 4x6
    Cable Curls 4x6

    Tri's(Wed)
    Skull Crushers 3x8
    French Curls 3x8
    Cable Pulldowns 3x10
    Dips 5x5


    Forearms(Thurs.)
    Std. Wrist Curls 4x10
    Rev. Wrist Curls 4x10

    Any positive suggestions are much appreciated

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    Well triceps looks good but i'd throw barbell curls into the mix for biceps, also try throwing little variations in their, for example when doing skull crushers i normally set the bench up 3 notches so i'm on a moderate incline this is the way Gustavo Badell does them and i find i really like them. Doing them that way really hits the lateral head nicely. Also try doing the french presses on a steep incline to get a nice stretch in the longhead these feel great. Also for biceps try incline hammer curls and incline zottman curls, for some variation. So ya everything looks good but like i said make sure to do some barbell curls, straight or ez curl bar. And i find arms thrive on variation.

    Oh ya almost forgot for forearms try doing reverse wrist curls on a cable machine one arm at a time, the constant tension really pounds em nicely.
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    Thanks, some variation may be the key. One thing that I noticed on my arms since starting this thread, My Bi's peak out decent but I am lacking in the "width" of them. Anything out there to focus on that area?
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    JMO, that's way too much work for your arms. 14 sets for biceps is overkill, you will overtrain them in no time. Reason being is that your biceps are also used on your Back day indirectly, and your triceps used on Chest day. I'd tone both down to 6-8 sets, go heavy as possible with good form, stay in the 6-10 reps range. good luck, I also have long arms
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    Quote Originally Posted by Viperspit
    JMO, that's way too much work for your arms. 14 sets for biceps is overkill, you will overtrain them in no time. Reason being is that your biceps are also used on your Back day indirectly, and your triceps used on Chest day. I'd tone both down to 6-8 sets, go heavy as possible with good form, stay in the 6-10 reps range. good luck, I also have long arms

    If you were to cut something out/back what would it be??Thanks
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    Quote Originally Posted by showner3
    If you were to cut something out/back what would it be??Thanks

    Here's what my personal preference would look like:
    Bi's(Mon)
    Standing EZ Bar Curls 3x6-10
    Preacher Curls 3x8
    Hammer Curls 3x8

    Tri's(Wed)
    Skull Crushers 3x8
    Cable Pulldowns 3x10
    Kickbacks 3x10

    Forearms(Thurs.)
    Std. Wrist Curls 4x15-20
    Rev. Wrist Curls 4x15-20

    Do your Dips on Chest day at the end of your routine

    Once again, just my preference, I'm sure others have different ideas.


    edit: what's the rest of your routine look like? That's the other peice of the puzzle we need to help.
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    I hit my tri's with 4-5sets on chest day and bi's 4-5sets with Back. Bi's are especially small muscle so they don't need to be hit with 14 sets.

    I here ya with the long arms bro I"m 6'2 and packing mass on is hard work but in time you'll get there.
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    I guess i'm the only one who does really high volume for arms, it works for me. If i were you i'd drop the hammers because reverse curls will pound forearms anyway and will also strengthen your wrists. Also preachers will really thicken up your biceps, do them one arm at a time with dumbbells. Also going to the other side of the preacher bench so your arms are hanging straight down and doing dumbbell or barbell curls using that side REALLY adds thickness to them. You could also drop pushdowns when training triceps, change between them and dips. I know i'm not the only one who trains high volume on arms though, ever seen Lee Priest or even Jay Cutler i believe on arms? THey just keep going and going. I just make sure that my rest periods are short and i keep my workouts short.
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    Quote Originally Posted by showner3
    Thanks, some variation may be the key. One thing that I noticed on my arms since starting this thread, My Bi's peak out decent but I am lacking in the "width" of them. Anything out there to focus on that area?
    Continue doing hammer and reverse curls this will thicken the Biceps- choose what ever other exercise you like along with these two , like bb or db or preacher curls. I also have a light bone structure and long arms and including hammers and reverses made an obvious difference
    best of luck, keep at it
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    How do you guys feel about "21s"? I believe that is the name for them, it's an exercise that big Ron does where he curls the curling bar 7 reps lower range of motion, 7 reps upper range of motion, 7 reps full motion consecutively. I do these sometimes to mix it up and I like them. I get an amazing pump from them and quite a good burn.
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    Quote Originally Posted by Rage (SoCal)
    How do you guys feel about "21s"? I believe that is the name for them, it's an exercise that big Ron does where he curls the curling bar 7 reps lower range of motion, 7 reps upper range of motion, 7 reps full motion consecutively. I do these sometimes to mix it up and I like them. I get an amazing pump from them and quite a good burn.

    I've seen guys do them, but never understood why. If you want that type of burn, do a triple drop set, that way your still using fill ROM. jmo
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    OK OK...I'm listening...go on. ROM? Tripple who in the what?
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    Quote Originally Posted by Rage (SoCal)
    OK OK...I'm listening...go on. ROM? Tripple who in the what?

    Range - of -Motion. You still use full range of motion od drops sets versus partial range like that of 21's.

    Triple Drop Set = set 1 at 100% weight load to desired reps. immediately drop weight to ~60% (set 2), perform reps to failure, immediately drop weight again to ~50%, perform reps to failure (set 3). Do 2-3 sets like this and you'll be crying.

    I do these on Leg Extensions and Leg Curls. (tonight was Legs). You get a super pump and really feel like you need to puke.
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    Quote Originally Posted by Rage (SoCal)
    OK OK...I'm listening...go on. ROM? Tripple who in the what?
    Full range of motion
    I have used 21s as well-many shock techniques are useful
    currently I am trying" x reps" (check out the Ironman website for explantion)
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    Heh, I'm familiar with ROM, damn computers wouldn't let me edit my post. But that sounds like a great idear Viper. I'll give it a shot.
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    I've never gotten much out of 21's, i think it would work better if you did heavy partials followed by lighter, full range of motion curls.
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    I feel everyone that has replied is right. You can't just stick with 1 certain plan example:

    Bi's(Mon)
    Standing EZ Bar Curls 3x6-10
    Preacher Curls 3x8
    Hammer Curls 3x8

    Tri's(Wed)
    Skull Crushers 3x8
    Cable Pulldowns 3x10
    Kickbacks 3x10

    Forearms(Thurs.)
    Std. Wrist Curls 4x15-20
    Rev. Wrist Curls 4x15-20

    This looks like some sissy plan from LF... AHHAHA jk jk viper this is really good lol (for an old man).... But seriously what I mean is you need to change it up all the time don't just walk into the gym on arm day and do the sameeee thing for a year.

    There are about 100 different exercises to do just study up on all of them. Lift heavy for a few weeks, go high rep 15-30 a few weeks, super set, 21's, pyramid, negatives, slow up slow down, etc etc etc etc etc.......... Change it up is the key.

    I do what jminis does and work Bis with back, and Tris with chest. It seems to be working for me but you have to figure out what is best for you no one can tell you that!!
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    Quote Originally Posted by Pitbull954
    IThis looks like some sissy plan from LF... AHHAHA jk jk viper this is really good lol (for an old man)....

    I figured when your doing 500 lb Deads, you're already getting a decent bicep w/o indirectly, so you don't want to over tax your arms too much.

    Oh wait, you wouldn't know about that would you?
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    I find that super sets and triple drop sets work great for growth.
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    Quote Originally Posted by Viperspit
    I figured when your doing 500 lb Deads, you're already getting a decent bicep w/o indirectly, so you don't want to over tax your arms too much.

    Oh wait, you wouldn't know about that would you?

    Yeah 500 is a good warm up but what are you actually working out with?
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    Quote Originally Posted by Pitbull954
    Yeah 500 is a good warm up but what are you actually working out with?
    I myself get a great arm workout by holding my ex-girlfriend at bay.......she's much stronger than she looks. Of course they say the insane have unusual strength

    "x reps" are actually working nicely for me but honestly I am doing arm specialization right now..... on a routine with heavy dead's row's bench etc, it might be too much for a 40 year old"unassisted " guy
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    I use x-reps in almost all my workouts, normally when i can't get full range of motion i go into partials in the most effect of area of the movement, this works quite well.
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    Hey viper do you ever goto Power Nutriton on Wayne?
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    Quote Originally Posted by Pitbull954
    Hey viper do you ever goto Power Nutriton on Wayne?

    No, but I did stay at a Holiday Inn Express last night


    seriously FnF has been there, I have not. I know some of the dudes that work/own it at Lifetime. Why's that? you gonna buy me something from there?
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    Quote Originally Posted by Viperspit
    No, but I did stay at a Holiday Inn Express last night


    seriously FnF has been there, I have not. I know some of the dudes that work/own it at Lifetime. Why's that? you gonna buy me something from there?
    LoL Yeah I heard you and some guy stayed there? Hmm I wonder what that was about?? Anywayyy lolol no just curious I went there today just to check on somethings....
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    Here was my arm workout from last week:


    V-bar Pressdowns: 4 sets 8-10 reps
    Incline Skull Crushers: 4 sets 8-10 reps
    Ez-curl bar tricep extensions on steep incline: 4 sets 8-10 reps
    One-arm overhead dumbbell extensions: 2 sets 8-10 reps

    Incline Hammer Curls: 4 sets 8-12 reps
    Incline Curls: 4 sets 8-10 reps
    Standing Alternate Curls: 4 sets 8-10 reps

    I do warm-up sets i just left them out. This was an awesome workout and hit some personal bests.
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    Quote Originally Posted by CHAPS
    I use x-reps in almost all my workouts, normally when i can't get full range of motion i go into partials in the most effect of area of the movement, this works quite well.
    I use them a little more sparingly (mostly because my recovery ability at 40 ain't what it was) but I'm getting very good results, especially with muscle hardness. The little girlies just love that
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    for foeamrs i do 6 sets DB wrist curls supersetted with 6 sets DB wrist curls (arms on thighs on both)
    halfway in, my forearms are on fire and i go down to 5 pound dumbells
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