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Getbig Main Boards => Gossip & Opinions => Topic started by: mesmorph78 on November 11, 2011, 07:04:31 AM
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Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls
Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs
That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"
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maybe do some supersets to increase TUT :D
superset two biceps exercises
superset two triceps exercises
so for example:
preacher curls supersetted with barbell curls
dips supersetted with lying tricep extensions
etc
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Why so complicated ?
6 sets db curl, 6 sets skullcrushers. done.
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Barbell Curls, 21's, concetration curls
Tri pushdowns, dips to failure, as heavy as you can go skull crushers
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Why so complicated ?
6 sets db curl, 6 sets skullcrushers. done.
to avoid getting bored
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to avoid getting bored
That's indeed the only reason to do different exercises...
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That's indeed the only reason to do different exercises...
you could argue that you want to shock the muscle and stuff like that...but mostly I think that is bullshit.
But when you train for years you have to avoid mental boredom so that is one big reason to change things up. because when you get bored you tend to become lazy.
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maybe do some supersets to increase TUT :D
superset two biceps exercises
superset two triceps exercises
so for example:
preacher curls supersetted with barbell curls
dips supersetted with lying tricep extensions
etc
I like this man..... never ever did arms like this in my years of training.. might try it for variety
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(http://amazingdata.com/mediadata25/Image/hot_weird_funny_amazing_cool2_weird-ugly-people-t5-1_2009072607031012727.jpg)
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Barbell Curls, 21's, concetration curls
Tri pushdowns, dips to failure, as heavy as you can go skull crushers
I like the bi suggestion
tris dips never feel them in my tris as much as chest.. also going as heavy as you can on skulls well for me wrecks the elbows
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I like this man..... never ever did arms like this in my years of training.. might try it for variety
yeah you could do like 3 rounds of each superset pairing
so dips (or close grip benches) >>> lying tri ext then rest 2min and repeat (2 more times) etc
that way you prolong the set and TUT increases ;D....if this actually means jack shit for muscle growth..well that is another question
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Ill alternate bi superset 3 sets then tri superset
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Try doing some single arm isolation curls, you'll blast the muscle and give it the shape you need. :D
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that looks god but way too slow for my liking... and goes to far down on the bottom...
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Try this:
standing ez bar curls superset with kneeling rope extensions......3 rounds
db preacher superset with skull crushers.......3 rounds
hammer rope curls superset with overhead rope extensions.....3 rounds
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synthol
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ask yourself what would jc do. ;D
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synthol
thanks but my arms are all ready and have great shape
;)
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Try this:
standing ez bar curls superset with kneeling rope extensions......3 rounds
db preacher superset with skull crushers.......3 rounds
hammer rope curls superset with overhead rope extensions.....3 rounds
I like this.. but my gym is full of teen tatooed guys who come to pump their tatooed arms.. it would be hard to secure the equipment to keep a continious pump going
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I do one thing for arms....buddy towel curls with the naked old man in the locker room.
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I like to super set one tri exercise with one bi exercise...
Example:
Lying db skull crusher
super set
Seated hammer curls
Rope tricep p/d
super set
High pulley curls
Smith machine close grip bench press
super set
Smith machine drag curls
Anything different from your normal routine will work for a short period of time, it will cause a "shock" new stimilus for your muscles.
Good luck!
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(http://www.dominicmunnelly.ie/wp-content/uploads/2010/10/pec-implants.jpg)
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(http://www.dominicmunnelly.ie/wp-content/uploads/2010/10/pec-implants.jpg)
Derek Anthony looking jacked.
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(http://www.dominicmunnelly.ie/wp-content/uploads/2010/10/pec-implants.jpg)
;D
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I like the bi suggestion
tris dips never feel them in my tris as much as chest.. also going as heavy as you can on skulls well for me wrecks the elbows
Yeah, today is my arm day too. I switch things around all the time, but no matter what, 2-3 sets of 21s are a for sure killer pump.
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I might try this kay greene routine in the future, uses classic exercises but in a non traditional way, seems interesting
http://videos.bodybuilding.com/watch/92152/train-with-kai-ill-never-be-a-weightlifter
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Try training legs? ;D
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upping the dosage?
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Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls
Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs
That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"
^^
WARM UP: 2 sets of light barbell curls 20 reps to get the blood going...
BI & TRI Supersets- 1 set of heavy cable curls SUPER-SETTED with 1 set scull-crushers with a E-Z curl bar
1 set of scott curls SUPER-SETTED with 1 set of triceps pressdowns
1 set of incline dumbell curls SUPER-SETTED with 1 set of machine triceps extensions
1 set of machine arm curls SUPER-SETTED with 1 set of triceps dumbell kickbacks
*** ALL exercises are heavy, and performed to temporary muscular failure, rest only 30 seconds between SUPERSETS...
:) :) THANK ME after you gain like hell in a month, then exercises/method must be changed again ;)
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Use Chest Press machine for triceps---hands facing each other---it's an all triceps movement, like doing diamond pushups.
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2 sets of ass squeezes supersetted with 2 sets of pre-exhaust cock pulls
Then a widow-maker butt stretch, and off to the shower...
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Use Chest Press machine for triceps---hands facing each other---it's an all triceps movement, like doing diamond pushups.
what chest press machine
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maybe do some supersets to increase TUT :D
superset two biceps exercises
superset two triceps exercises
so for example:
preacher curls supersetted with barbell curls
dips supersetted with lying tricep extensions
etc
did this format today super pumped.... def over the 20 inch mark
did
Bis
cable curls superset with rope hammer curls
two arm dumbell curls superset with two arm preacher dumbell curls
machine preacher curls super set sith dumbell hammer curls
tris
reverse pressdowns superset with overhand pressdowns
skull crushers superset with heavy close grip benches
over head camber bar extensions super set with kickbacks
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what chest press machine
The one you sit down on, and use your feet to push the weight to the start position, and you just push out---only extending arms...think of it as a pushup, except your are in a seated position and pushing the weight, while you are seated. You know the one I'm talking about? Phil Heath used it in his first DVD.
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I havnt done direct arm work in a couple years, and my arms are bigger then ever ???
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Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls
Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs
That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"
try overloading your tris with some very heavy half range close grips in the power rack, come down and pause the weight on the pins for half a second and explode it back up, also try a different rep range for everything.
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I havnt done direct arm work in a couple years, and my arms are bigger then ever ???
Call Phil Heath and let him know about this.
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try overloading your tris with some very heavy half range close grips in the power rack, come down and pause the weight on the pins for half a second and explode it back up, also try a different rep range for everything.
ill try that next week man definetley
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Kai's recent arm training video had some stuff about slowing the reps down on db curls and keeping your elbows pinned to your sides and stretching and squeezing the biceps, try using the 30's or 35's like that and i'll gaurnatee your biceps will be sorer than your usual 60's or 70's that most guys delude themselves that they really use.
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Call Phil Heath and let him know about this.
I didnt say what I do is better. But I'm also not getting judged on the separation between my triceps and pronator.
But I am curious as to any other guys who dont do direct arm work and their results.
For me doing curls and tricep extensions made little to no difference and not worth wasting the energy.
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I didnt say what I do is better. But I'm also not getting judged on the separation between my triceps and pronator.
But I am curious as to any other guys who dont do direct arm work and their results.
For me doing curls and tricep extensions made little to no difference and not worth wasting the energy.
I agree with this. I think my arms get enough work from weighted chins/pullups/dips, as well as close grip benches and any rope / fat bar type stuff I do. I'm not competing or doing bodybuilding. My arms get bigger as I get heavier, and stay proportionate if I lose weight. Never noticed a difference from stopping direct work.
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I didnt say what I do is better. But I'm also not getting judged on the separation between my triceps and pronator.
But I am curious as to any other guys who dont do direct arm work and their results.
For me doing curls and tricep extensions made little to no difference and not worth wasting the energy.
I was joking...
Actually, Paul Dillet had said that barbell curl suck ass...and that they don't really work.
I'm not saying my arms are big, but when I superset bis and tris, my arms grew bigger...diff than having a biceps day and triceps day...
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I was joking...
Actually, Paul Dillet had said that barbell curl suck ass...and that they don't really work.
I'm not saying my arms are big, but when I superset bis and tris, my arms grew bigger...diff than having a biceps day and triceps day...
arms need direct work... well SEPARATED cut arms... with shape
admittedly i dont have to work arms hard for them to grow but i work them just like i work everything else
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800 lb pright rows to failure for overall growth son
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800 lb pright rows to failure for overall growth son
roger that....
on a serious note i remember reading flex where johnnie said he did upright rows with 405 for 8 reps
:-\
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did this format today super pumped.... def over the 20 inch mark
did
Bis
cable curls superset with rope hammer curls
two arm dumbell curls superset with two arm preacher dumbell curls
machine preacher curls super set sith dumbell hammer curls
tris
reverse pressdowns superset with overhand pressdowns
skull crushers superset with heavy close grip benches
over head camber bar extensions super set with kickbacks
good to hear, I like to do this with other bodyparts too (for specific periods).
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Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls
Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs
That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"
Do some old school barbell curls then take a nap, like this guy. :D
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roger that....
on a serious note i remember reading flex where johnnie said he did SHRUGS with 405 for 8 reps
:-\
fixed, lol.
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good to hear, I like to do this with other bodyparts too (for specific periods).
ill be trying this with legs wednesday
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ill be trying this with legs wednesday
you seem like someone who responds well with arms, what type of weights do you use on your arm movements?
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fixed, lol.
seriously thats what was written... upright rows 8 reps 405lbs
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you seem like someone who responds well with arms, what type of weights do you use on your arm movements?
I go moderate.... not super heavy as i used to
a really good day ... for arms max
close grip 350
skull crushes 225 or 2 45 plates each side the cambered bar
dips 5 plates around the waiste
uh curls 225 or 2 plates either side the cambered
normal day
315 close grip
185 skulls
dips 4 plates
curls 135 on olympic bar 45 each side
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I go moderate.... not super heavy as i used to
a really good day ... for arms max
close grip 350
skull crushes 225 or 2 45 plates each side the cambered bar
dips 5 plates around the waiste
uh curls 225 or 2 plates either side the cambered
normal day
315 close grip
185 skulls
dips 4 plates
curls 135 on olympic bar 45 each side
strong dude, very strong.
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seriously thats what was written... upright rows 8 reps 405lbs
flex magazine is a pillar of truth and so are bodybuilders.
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small joints so ive learned to scale is back on poundage .. on arms day
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small joints so ive learned to scale is back on poundage .. on arms day
sm wrists take beating on curls,skull crushers,ect,,,good numbers u throw around there.
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sm wrists take beating on curls,skull crushers,ect,,,good numbers u throw around there.
yup i have very small wrists.... very small
.... arms super heavy i dont think is most benificial
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Did some lockouts on the smith today as suggested by someone on the thread
Super set with losing tri extensions.. Great burn in the tria
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Ever try dips between two benches (hands on one bench,feet on another bench a few feet away) with plates or a heavy dumbell in your lap?
Awesome exercise for tris.
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Try this:
standing ez bar curls superset with kneeling rope extensions......3 rounds
db preacher superset with skull crushers.......3 rounds
hammer rope curls superset with overhead rope extensions.....3 rounds
genetics
fixed
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Ever try dips between two benches (hands on one bench,feet on another bench a few feet away) with plates or a heavy dumbell in your lap?
Awesome exercise for tris.
Yup I have done these in a while I did start doing them no weight as once you go heavy the weight starts to hurt the knees