need to work on arms

[NoCalBbEr]

hey guys
I need to work on arms.  I was thinking about doing a Branch warren type plens. one heavy day and one light day with supersets. this is my current arm routine
bb curls
alt curls
preacher curls\
hammer curls
close grip bench press
one are DB ext
bench dips
short bar pushdow

2-3 set per exerise.  I don't train my forearrms but  one of my forearms is bigger then the other.

on the light weight superset. I would do mostly iso. movements.

that so you guys think??

[Get Rowdy]

To me, that looks like too many exercises.  I'd cut down to 2 exercises for each muscle group.  The heavy/light day idea sounds good though.

[Markoni]

chose one or two exercises for bic and same for tric



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[Dr. D]

get it if you can find it.

[John O]

You didn't say if your a beginner or not, but  Yeah, ease up on the training Volume. Most of us made that mistake in our training. Thinking more is better. Not true with a small muscle group like arms. Remember biceps get a  workout when training back and triceps get a  workout training chest.

You can blast your arms to mush in just 6 sets.

Pick two exercises for Biceps and do 3 sets ( not counting a warm up set or 2). 12 reps 10 reps 8 reps Second exercises 3 sets: 10 reps 8 reps 6 reps

Same for Triceps

Use SLOW , good form and squeeze at the top of the rep. Lower slowly repeat. Once a week should be good enough.  if you feel you need a light day keep it just that although I never saw the use for it myself.

Remember, muscles grow at rest so give your arms a chance to rest... and grow

[G.R.H.]

or......you coud just jam a gigantic needle full of growth hormone into your shoulders and juice up your arms that way, just like giambi did.

[NoCalBbEr]

You didn't say if your a beginner or not, but  Yeah, ease up on the training Volume. Most of us made that mistake in our training. Thinking more is better. Not true with a small muscle group like arms. Remember biceps get a  workout when training back and triceps get a  workout training chest.

You can blast your arms to mush in just 6 sets.

Pick two exercises for Biceps and do 3 sets ( not counting a warm up set or 2). 12 reps 10 reps 8 reps Second exercises 3 sets: 10 reps 8 reps 6 reps

Same for Triceps

Use SLOW , good form and squeeze at the top of the rep. Lower slowly repeat. Once a week should be good enough.  if you feel you need a light day keep it just that although I never saw the use for it myself.

Remember, muscles grow at rest so give your arms a chance to rest... and grow

I've been training for about  7 years now. I have good shape but need to just add more size.

[Bluto]

more bodyweight bigger arms

[Markoni]

Poliquin said when on every 15lb of body mass goes 1 inch in arms


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[John O]

I have good shape but need to just add more size.

All the more reasons to lighten the work load. concentrate on the mass building exercises Work them short like has been said, but work them hard and let them rest.

[candidate2025]

for growth in the overall arm diameter, you need to be training your triceps first. its a bigger muscle, and consists of three muscle heads, instead of two. a human arm in perfect proportion would be something like 2/3 tricep and 1/3 bicep. rarely is this the case though...most often its half and half half. and id say that you see more guys with a little bit more size on their biceps than their triceps than you do who have larger triceps than biceps.   

for myself; two handed over head dumbell extensions are really good. so are reverse grip rope pull downs for triceps.    and for biceps, i respond really well to heavy precher curls, going as high as i can with pretty good form for about 8 reps per set. 4 sets. because of the arm pad, and the seated positioning...it really kills the bicep...takes the front delt out of the movement completely. with standing barbell curls you can use more weight, but almost alsways whats happeninig is your front dets are taking the brunt of the load.

[Bluto]

but the guy in the animal video starts with biceps 

[candidate2025]

LOL

[240 is Back]

more bodyweight bigger arms

yep.  everytime i get skinny, arms get skinny first.