Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: mesmorph78 on August 16, 2012, 07:47:16 PM
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Shoot me a quick workout
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BBell cheat curls, seated db curls, 21's, reverse curls
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synthol 300ml per arm
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ask the gift
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Barbell curls 4x12 (1 is warm up)
Seated 21's curls 3 sets
Preacher curls 3x10
Cable curls 4x12
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Meso has 20 inch arms.
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Ez bar curls
Ez bar preacher curls
Hammer curls (across body)
Any machine exercise
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Barbell curl 10 x 10
CG bench 10 x 10
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ask the gift
;D
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BBell cheat curls, seated db curls, 21's, reverse curls
lower bicep injured so maybe not the cheat curls.... the rest maybe...
triceps?
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start with barbell drag curls
then alternate dumbell curls
third exercise of you preference
sets and reps as you like, have more than enough experience to feel whats best
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Barbell curls 4x12 (1 is warm up)
Seated 21's curls 3 sets
Preacher curls 3x10
Cable curls 4x12
Triceps??
barbell curls 4x12 ascending in weight each set?
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lower bicep injured so maybe not the cheat curls.... the rest maybe...
triceps?
CGBP, incline skullcrushers, pushdowns ss overhead ext
Do giant sets.....alternate bi ex with tri ex until you've done them all. :D
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i notice everyone throws up bi routins when ask about bis... what about tris
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why do you train bis and tris on the same day and on fridays? any particular reason?
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CGBP, incline skullcrushers, pushdowns ss overhead ext
Do giant sets.....alternate bi ex with tri ex until you've done them all. :D
I like that tri routine... probably do the pressdown superset at the beginning to warm the elbow for skulls
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Be sure to include heavy squats
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Be sure to include heavy squats
did those fuckers yesrday with a bad knee to boot
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Try this giant set.......
CGBP
Db hammer curls
rope pushdowns
low cable curls
standing overheard ext w/ cambered bar
standing curls w/ same cambered bar
seated two hand overhead db ext
seated alt db curls
Let me know how you feel after 3-4 rounds of that with increasing weight a bit each time. :)
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did those fuckers yesrday with a bad knee to boot
Fantastic, the test boost from that alone is enough for arm growth. Compounds, bros, compounds!
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why do you train bis and tris on the same day and on fridays? any particular reason?
yes i hit bis nd tris on the same day at the end of my work out week because
if i hit the in the week ot will interfere with my chest back and delt workouts
arms arent a weekpoint plus they get to rest 2 days over the weekend
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Try this giant set.......
CGBP
Db hammer curls
rope pushdowns
low cable curls
standing overheard ext w/ cambered bar
standing curls w/ same cambered bar
seated two hand overhead db ext
seated alt db curls
Let me know how you feel after 3-4 rounds of that with increasing weight a bit each time. :)
that sounds challenging
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yes i hit bis nd tris on the same day at the end of my work out week because
if i hit the in the week ot will interfere with my chest back and delt workouts
arms arent a weekpoint plus they get to rest 2 days over the weekend
cool i do the same and for the exact same reason
do happen to train chest on monday and back on tuesday, legs wednesday and shoulders thursday by anynchance?
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that sounds challenging
You won't be able to feed yourself. ;)
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Try this giant set.......
CGBP
Db hammer curls
rope pushdowns
low cable curls
standing overheard ext w/ cambered bar
standing curls w/ same cambered bar
seated two hand overhead db ext
seated alt db curls
Let me know how you feel after 3-4 rounds of that with increasing weight a bit each time. :)
this looks like cardio to me
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Fantastic, the test boost from that alone is enough for arm growth. Compounds, bros, compounds!
agree
i work legs the hardest.... but unfortunatley I have knee issues.... (car accident)
when i have to ease off legs.... legs i feel like i lose a little weight
soon i start bangin g them again ... i make gains all over yesterday was a come back after 8 weeks off squatting or legs
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this looks like cardio to me
Try it.
Write it down, take it to the gym with you and try it. 10 reps, every exercise, every set, rest as long as it takes you to get to the next exercise. Cardio? Maybe. Painful pump so intense you won't be able to feed yourself? Absolutely. :)
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this looks like cardio to me
used to do arms like that ... gave good gains....
havent done that in a while...
plus with the growing amount of clowns who come to fool round in the gym its hard to get ahold of all that stuff... but yes thats a good solid routine
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Try it.
Write it down, take it to the gym with you and try it. 10 reps, every exercise, every set, rest as long as it takes you to get to the next exercise. Cardio? Maybe. Painful pump so intense you won't be able to feed yourself? Absolutely. :)
never did that, i might try the chaos triceps workout one day when the gym is empty and i can occupy 8 machines at the same time ;D
im currently doing close grip bench press, dip machine and high pulley with v bar
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never did that, i might try the chaos triceps workout one day when the gym is empty and i can occupy 8 machines at the same time ;D
im currently doing close grip bench press, dip machine and high pulley with v bar
One machine, the rest are bbells or dbs. ::)
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BBell cheat curls, seated db curls, 21's, reverse curls
BOOOOOOOOOOOOOOOOOOOOOOO OOM!!!!!!!!!!!!!!!
(http://www.getbig.com/boards/index.php?action=dlattach%3Btopic=267403.0%3Battach=307048%3Bimage)
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I would suggest that you train rear delts first for that nice blocky look ;D
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Meso has 20 inch arms.
and they are natural to boot
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never did that, i might try the chaos triceps workout one day when the gym is empty and i can occupy 8 machines at the same time ;D
im currently doing close grip bench press, dip machine and high pulley with v bar
For some reason dip machine does nothing for me feel it all in the delts and pecs maybe it's the machine at my gym ???
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For some reason dip machine does nothing for me feel it all in the delts and pecs maybe it's the machine at my gym ???
Do you have angled handles, or straight/parallel handles?
If you can keep your arms tucked into your sides on the straight bars, and your thumbs pointing out you should get a good focus on the tris.
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Don`t eat anything all day and wank twice.
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Do you have angled handles, or straight/parallel handles?
If you can keep your arms tucked into your sides on the straight bars, and your thumbs pointing out you should get a good focus on the tris.
handles look like this
(http://i.ytimg.com/vi/gYIULZiB0z0/0.jpg)
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Does everyone do 4 biceps excercises for "arms"?
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I do 4 exercises for arms. High angled unilateral curls supersetted with close grip palms up pulldowns, dumbell presses behind the neck and close grip dips. That combo has worked for me for years.
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Lately also 4 exercises here, with a focus on the stretch. I train biceps/forearm flexors & triceps/forearm extensors on separate days, push/pull split.
Biceps/brachialis, incline DB reverse curls
Triceps, overhead DB extentions.
Forearms, DB wrist curls for the flexors & the same but palms down for the extensors.
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Triceps??
barbell curls 4x12 ascending in weight each set?
Triceps the next day.
barbell curls pick a weight that you fail on the last rep.
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Does everyone do 4 biceps excercises for "arms"?
I like to do 3 exercises for arms. And sometimes a 4th cable or machine finisher.
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did
pressdowns - cable curls
Skulls - Dumbell curls
machine dips- machine preacher curls
two arm dumbell extensions - hammer curls
pressdowns- reverse grip curls - overhear cable etensions
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Let's see those hooks!
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Let's see those hooks!
those hooks have been seen before ...
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Biceps:
Alt db curls
Alt db hammer curls
1 arm db preacher curls
Cable curls
Triceps:
1 arm overhead db extensions
Incline Skullcrushers
Close Grip bench presses
Cable Pushdowns
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those hooks have been seen before ...
Well re-display those damn hooks!
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they are new and improved now
maybe somtime in the future..coon. ill throw up a pic
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Biceps:
Alt db curls
Alt db hammer curls
1 arm db preacher curls
Cable curls
Triceps:
1 arm overhead db extensions
Incline Skullcrushers
Close Grip bench presses
Cable Pushdowns
you must have elbows of steel... to start with overhead two arm extensions....
gotta warm my small joints up first woth pressdowns
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they are new and improved now
maybe somtime in the future..guy. ill throw up a pic
I can dig that. :)
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I can dig that. :)
arms a strongpoint for you?
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arms a strongpoint for you?
Hell no! Even when I could bench press the moon and do curls with cadillacs my arms were always pipe cleaners.
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Hell no! Even when I could bench press the moon and do curls with cadillacs my arms were always pipe cleaners.
dont belive that man for you to be able to bench heavy must be some tri development there
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arms a strongpoint for you?
my arms are funny, my triceps are better then my biceps.
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Just do the opposite of whatever ''big'' Down Hill does.. ;)
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handles look like this
(http://i.ytimg.com/vi/gYIULZiB0z0/0.jpg)
this machine looks like shit
the life fitness version works like a charm, too bad it has pussy weights, still usefull for high reps and low rest
(http://www.lifefitness.com/static/cms_workspace/products/commercial/lfstrength/signatureseriessinglestations/upperbody/CS-SigSingle_FZTP-hero.png)
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this machine looks like shit
the life fitness version works like a charm, too bad it has pussy weights, still usefull for high reps and low rest
(http://www.lifefitness.com/static/cms_workspace/products/commercial/lfstrength/signatureseriessinglestations/upperbody/CS-SigSingle_FZTP-hero.png)
yup its garbage.... which is why i rarely use it
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my arms are funny, my triceps are better then my biceps.
for me both are quite good.... but bi's are slightly better peaked and tall
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today i did
Triceps
- close grip bench press
- high pulley straight bar, shoulder wide grip
- tricep press machine
Bis
- cable with straight bar and wider than shoulder grip
- inclined db curls
and threw some light chest and back in the middle just for fun
got crazy pumps, felt like a beast today, one dude said my arms looked 22 inches, I smilled and replied "maybe a little over 20". too bad I didnt take pics, gym too crowed and wasnt in the mood for shouting "no homo" after every self pic lol.
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today i did
Triceps
- close grip bench press
- high pulley straight bar, shoulder wide grip
- tricep press machine
Bis
- cable with straight bar and wider than shoulder grip
- inclined db curls
and threw some light chest and back in the middle just for fun
got crazy pumps, felt like a beast today, one dude said my arms looked 22 inches, I smilled and replied "maybe a little over 20". too bad I didnt take pics, gym too crowed and wasnt in the mood for shouting "no homo" after every self pic lol.
;D
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Today was tri's and forearms.
3 sets of of about 15-25 reps with the rope to warm up. 50 lbs.
2 sets of cable push downs with a straight bar today. 1 set with 100 for 6. 1 set with 160 for 6. Training partner gave me 4 forced reps.
1 set over head cable extensions with V bar. Drop set 160-140-120-100....60. As many strict reps as I could do with each weight. assistance from training partner.
1 set skull crushers with 135. 4 sets of rest pause to failure with assistance from training partner. maybe 5-10 secondsrest between each set.
Forearms was five sets with a 25 plate on my forearm roller. As many reps as I could do. Only winding up.
the whole thing took about 35 minutes. cardio tonight after work.
do you have good arms?
get good gains from low volume?