Arm routine change

[mesmorph78]

I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
 my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines

[The Italian Lifter]

close-grip bench presses are the best for me, more or less 6 sets of 4 to max 8 reps

[Evo]

Biceps (after back)

Seated incline d/b curl 1-2 warm ups, 1 set to failure
Barbell curl 1 set to failure
Cable preacher curl 1 set 50+ reps, 1 triple drop to failure each time.

Triceps (after chest)

EZ bar or rope push down 1-2 warm ups, 1 set to failure
skull crushers 1 warm up, 1 set to failure
Dips and tricep extension superset 1-3 sets.

This is the main stay for my arms, I mix training styles as I find certain things work better for certain body parts.  Every now and then I may do giant sets, 10x10 or rest pause.

[JP_RC]

Have you tried bis & tris antagonistic supersets?  Its a good change from typical straight sets, great pump.

[jaejonna]

close-grip bench presses are the best for me, more or less 6 sets of 4 to max 8 reps

hhahahha thanks for the tip Arthur Jones 

[CalvinH]

hhahahha thanks for the tip Arthur Jones 

I haven't done close grip inclines since the bar slipped outta my hands tore down my forearms and hit me in the chest


.....thanks for the tri advice Groink!

[MORTALCOIL]

I haven't done close grip inclines since the bar slipped outta my hands tore down my forearms and hit me in the chest


.....thanks for the tri advice Groink!

I thought you built your massive arms by shooting vodka at hyper fast rate: 10-12 rep/shots, 30 second rest, etc....

[The Italian Lifter]

hhahahha thanks for the tip Arthur Jones 

sorry, what is the problem with you sir?

I just say what works for me.

[saucetradomous]

I haven't done close grip inclines since the bar slipped outta my hands tore down my forearms and hit me in the chest


.....thanks for the tri advice Groink!

I take it you tuck your thumb under the bar and not around it.

[mesmorph78]

Have you tried bis & tris antagonistic supersets?  Its a good change from typical straight sets, great pump.

yeah I do that every so often good pump
but my bis grow faster than my tris

[CalvinH]

I thought you built your massive arms by shooting vodka at hyper fast rate: 10-12 rep/shots, 30 second rest, etc....

Works great for bi's,not so much for tri's

I take it you tuck your thumb under the bar and not around it.

 

[mesmorph78]

Biceps (after back)
Seated incline d/b curl 1-2 warm ups, 1 set to failure
Barbell curl 1 set to failure
Cable preacher curl 1 set 50+ reps, 1 triple drop to failure each time.

Triceps (after chest)

EZ bar or rope push down 1-2 warm ups, 1 set to failure
skull crushers 1 warm up, 1 set to failure
Dips and tricep extension superset 1-3 sets.

This is the main stay for my arms, I mix training styles as I find certain things work better for certain body parts.  Every now and then I may do giant sets, 10x10 or rest pause.

How many times as week do you work arms?

[saucetradomous]

I only really do these two tricep exercises

Skullcrushers and one arm overhead extensions with a dumbell.  3sets a piece

[mesmorph78]

@sauce
that's it? Over head dumbell extensions hit the the inner long head and close grip apparently hits the overall tri ... What about the medial and lateral head don't you do anything  to hit these exclusively?
Do your tris grow from your current routine?

[Evo]

How many times as week do you work arms?

Once a week, sometimes I will only train them once a fortnight, why?

They currently tape out at just under 18'.

@sauce
that's it? Over head dumbell extensions hit the the inner long head and close grip apparently hits the overall tri ... What about the medial and lateral head don't you do anything  to hit these exclusively?
Do your tris grow from your current routine?

Not to answer for sauce here but I believe people put too much emphasis on exercise selection.  Work the muscle to failure with any exercise and all heads will be involved.

[mesmorph78]

Ok I think it's important to hid the heads exclusively my luther head needs work
guys with great outer heads levrone wheeler Heath

[CT_Muscle]

Close grips

Skullcrushers

overhead db extension 2 hands

pushdowns your choice as far as what head u need work on/ possibly superset with dips or between bench dips or wobble board push ups

I always train bi's and tri's 3-4 days apart and try to do reverse curls and or hammers at the end of both days

[Deicide]

I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
 my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines

All genetics.

[mesmorph78]

All genetics.

same to you with those calves

[owner76]

I do 4 sets of curls each week, after deadlifting.
"Curls for Girls" as they are referred to in the Powerlifitng world.

[mesmorph78]

What about tris?

[owner76]

Tri's I like to work. Close grip bench, skull crushers, etc. Help with power.
Bi's are fun too, just dont work them much.

[mesmorph78]

People have different techniques for close grips
if I'm going extra heavy say 350 I keep my grip width just iwhere the k urling starts on the bar... What's your technique

[Howard]

I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
 my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines

The best pure size arm routine was one that was developed by former Mr FL, Rick Poston.
He was a BIG believer in training just arms , along by themsleves.
Day 1 legs, day 2 back, day 3 chest and delts   day 4 arms

arm routine
( alternate bicep w tricep move in NON superset fashion)

1. DB curls 4x 8 reps
2. skull cruhsers ez bar. 4 x 8 reps
3. Conc curls - 3 x 8
4. 1 arm DB extensions- 3 x 8
5. Cable curls - 3x12 PUMP
6. dips. - 3 sets max reps straigt body position for tri isolation
7. DB wrist curls. 3x 12 reps

Good luck.

[Howard]

People have different techniques for close grips
if I'm going extra heavy say 350 I keep my grip width just iwhere the k urling starts on the bar... What's your technique

350 for close grip benches? yikes, that would be a good low rep wt for me on reg benches