Arms......what works best for you?

[GET_BIGGER]

Been dabbling between high and low reps, what works best for you to get them to grow?

[Stubborn]

The best results I got were from using 6-8 reps, 3 exercises per muscle group, and cheating out some heavy reps (4 or 5) at the end.

[MidniteRambo]

My arms tend to adapt quickly so I can only shock the muscle by constantly changing set/rep ranges, weights and exercises.

[Kilroy]

I think everyones arms react differently to training. I myself feel that higher reps work best for me. I ussually always train heavy and with a rep range from 10-12. I dont feel that I benefit from any lower rep range than that.

[blondmusclhunk]

3 bi excercises

3 tricep excercises

Change around the excercises you do ie:  after doing skull crushers for awhile switch to close grip etc:  hammer curls switch to reverse curls.  Keep your muscles guessing and go as heavy as possible 6-8 reps.

This has worked for me.

[HERACLES]

I have to throw up some new pics. Ive made some drastic improvements in my arms, mostly watching a top amateur in my gym train arms.

Where do I start. Its a mix between heavy and light, and lots of reps, lots of drop sets. Mainly just isolating the biceps and triceps, and focusing on taxing them with all the weight rather than being a ego monger and using too heavy weight and making your rest of your body absorb the resistance.

[GET_BIGGER]

Yes, I feel a drastic difference when I drop set....they flare up big time.......

[buffbong]

i think alot of people over train arms.   ive never really liked high reps for them   i do 2sets of either standing dumbell curls or standing e-z bar curls for 8 then 6 after that its either concentration curls or incline preacher dumbell curls   3x10  then 2sets of a some type of wrist curl then end.....

[candidate2025]

i mis it up.  i start exercises doing light weight..then work up to heavy sets for 6-8 reps..then do one cool down set of about 20 reps. i do that for eevery arm movement...and i start first with triceps. normally three power heavy weight compound movements like cg bench, dips, skull crushers, over head db extensions...somet hing like that. then i end with one cable movement. normally i do reverse pulley flexes to isolate the tri's for a better hang i the front double biceps shot.      for biceps i just walk around the gym and do a few sets on different machines.   my bis kill my triceps...so i never give them too much work, as they respond well to anything.

[The Luke]

What works best for a arms with respect to natural bodybuilders???

Well, in order of effectiveness:
1-Consistency of training
2-Training frequency: training 3 or less times per week
3-Training intensely with limited sets
4-Squats
5-Deadlifts
6-Rows
7-Dips
8-Chins
9-Bench
10-Diet


The Luke

[pobrecito]

You only need 2 exercises for biceps as I am concerned.

preacher curls with a full range of motion
standing barbell of DB curls.

Do them after a back workout.

[MidniteRambo]

You only need 2 exercises for biceps as I am concerned.
preacher curls with a full range of motion
standing barbell of DB curls.
Do them after a back workout.

What do you use to hit the brachialis then? Add a third exercise like hammer curls and I'd probably agree with you.

[XS]

Biceps & Forearms -  incline db curls , close grip chins , db hammer curls , reverse ez curls

Triceps - Decline db exts. , Dips , reverse grip benchpress , Pullover & Press

Just pick 1 or 2 ex's and pound it!! Short and sweet.

Stay consistent and make the muscle do the work.

Strive to improve monthly.

Keep positive and absolutely believe growth is taking place everyday.

Don't stress over this stuff. It really is less complicated than all the mags and e-zines want you to believe.

It's hard work + discipline. That's it..

You can do it, I know you can..

***Go and "grill-up" a couple extra quarter pounders with everything over the week and have a double hot fudge sunday every sunday night after that 4th slice of pan pizza..  It's okay.. really..
Disclaimer-----> only follow last advice if you eat and train weekly to cause actual growth to take place during the week..

Everything else has been covered and beaten to death:)   

[bigandbrolic]

try shortenin your rep range, stay between fully extended and all the way up. it feels like the muscle gets no chance to rest so the blood gets in their fast.

[Flex 215]

What do you use to hit the brachialis then? Add a third exercise like hammer curls and I'd probably agree with you.

            Preacher curls do hit the brachialis Midnite. Maybe not as directly as hammers, but still hits them.

            If you train forearms, do reverse curls instead of reverse wrist curls, as they hit the forearms and brachialis too.

[MidniteRambo]

            Preacher curls do hit the brachialis Midnite. Maybe not as directly as hammers, but still hits them.

            If you train forearms, do reverse curls instead of reverse wrist curls, as they hit the forearms and brachialis too.

Interesting . . . I always regarded preachers (similar to concentration curls) as a peaking exercise.

[smaul]

Just lots of changes in the exercises, speed of reps, break between sets, number of reps does it for me.  If I do the same routine two times in a row nothing seems to happen for me.  Need to keep the muscles guessing!

[Karl Kox]

twice a week is good for me. Once by them selves and once more with somthing els, just a little tuch up.  Keeps them nice and full.