arm training rep range

R1balla

R1balla

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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.
 
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
 
R1balla said:
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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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).

~Team APPNUT
 
Rosie Chee Scott said:
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).

~Team APPNUT
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whats ur phone number:32:
 
boricuarage said:
whats ur phone number:32:
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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
 
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.
 
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.
 
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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