Arm routine change

[mesmorph78]

So what's your split do u work arms more than once a week are they growing?

[mesmorph78]

My tri workout yesterday was a little different tried to mix it up
did
pushdowns - wide cambered bar . Usually I use the narrow v bar but I find I'm feeling this in the shoulders

decline skullcrushers - felt better than flat skulls felt  it more in the triceps and less on the elbows

one arm revers pushdowns palms facing up but as I came down twisted my arm so palms faced down good squeeze

rope pressdowns but sblightly bent foward so the pully is away from my body keeping the shoulders out of the movement

tris particularly the outer head felt pretty pumpedwhen I woke up today 

[StanZoLOL]

So what's your split do u work arms more than once a week are they growing?

Just saw this. My split is nothing special. I think you are right to change things up every now and then. Maybe search for Poliquin's stuff on arm training. He overcomplicates a lot of things but has some good ideas.

[mesmorph78]

Is he on YouTube ?

[StanZoLOL]

No idea, he used to write for t-mag. Still might.
http://en.wikipedia.org/wiki/Charles_Poliquin

[mesmorph78]

Thanks man

[Nirvana]

none of these workouts are as effective as synthol.

[mesmorph78]

 

[mesmorph78]

My current split is
 Monday - arms
tues- legs
Wednesday chest and abs
thurday back and a little biceps
Friday delts and a little triceps


Thinking to change it to
monday back and tris
Tuesday chest and bis
wednesday rest
Thursday legs
Friday delts and tris

[TacoBell]

LOL @ arm routine...  do people really do this shit?

[The RedMeatKid]

Ffuucckkk

[JP_RC]

Try it and see if it works better for you.

I like to train biceps and triceps together in their own day, I never liked doing the typical biceps after chest - triceps after shoulders type of routine.

This is my split:

Mon - legs
tues - chest
wed - back or shoulders
fri - back or shoulders
sat - arms

I prefer to train each bodypart once a week, sometimes once every 5-6 days. I've always prefered high volume - low frequency approach.
I know a lot of guys that have used increased frequency (twice a week) to bring up a lagging bodypart, so training your triceps twice/week may work well for you.

[WillGrant]

What about tris?

Look at groinks tris , huge.

Decline cgb and decline ez bar exstension . working on a decline activates all 3 heads hard and really makes the lateral head pop giving the apperence of a larger arm when in short sleeved shirts.

Controled form and use drop sets on the decline cgb.

[mesmorph78]

I tried decline extensions ... Felt good I'm going to keep this in my routine for a while

[Alexander D]

I find that people who have shitty arms often train with really really shitty form and try to use TOO MUCH WEIGHT!! I see guys all the time curling 50 lbs dumbbells and more with the most horrid form and they still have 15 inch arms lol

Drop the weight, focus on the SQUEEZE. Really feel the muscles you are working... I do a lot of preacher type movements and concentration curls.

As well as the basics straight barbell curls, skull crushers... nothing too fancy.

I train upper body and lower body each 2x per week

[WillGrant]

I find that people who have shitty arms often train with really really shitty form and try to use TOO MUCH WEIGHT!! I see guys all the time curling 50 lbs dumbbells and more with the most horrid form and they still have 15 inch arms lol

Drop the weight, focus on the SQUEEZE. Really feel the muscles you are working... I do a lot of preacher type movements and concentration curls.

As well as the basics straight barbell curls, skull crushers... nothing too fancy.

I train upper body and lower body each 2x per week

Mes is a genetic freak lol his arms are far from small.

[TrueGrit]

Mes is a genetic freak lol his arms are far from small.

The whole thread is a joke. It's like Groink asking for tips on tricep training, or Chick on hair systems..

[Alexander D]

Mes is a genetic freak lol his arms are far from small.

oh! my post wasnt directed at him specifically, it was just a general post... i have good arms and delts, i always have and people always ask me how to get theirs to grow and i always have them drop their weight and tighten up their form.

[mesmorph78]

Nobody is too good to improve or learn I love to ask questions that's how I progress
A lot of information on this thread I will be trying in the gym.

[mesmorph78]

Look at groinks tris , huge.

Decline cgb and decline ez bar exstension . working on a decline activates all 3 heads hard and really makes the lateral head pop giving the apperence of a larger arm when in short sleeved shirts.

Controled form and use drop sets on the decline cgb.

decline close grip with the ez bar or the regular Olympic bar?

[clued-up]

Don’t make things too complicated.

Any (single) tri exercise that gives you a decent contraction will do just fine... as long as you shoot some test and increase your calories.

[WillGrant]

decline close grip with the ez bar or the regular Olympic bar?

I have moved to the olympic bar on a decline bench press ,more so because there was never anyone around to lift an ez bar into place for me with the type of weight you can move on a close grip bench.if i had the choice it would be ez bar as it is easier on your wrists with the position you are in.
I have managed 120kg for 6 nice and slow reps , there is no way i could get an ez bar into postion off the floor with that weight.
I think groink said he is pushing 3 plates a side on this movement and look how thick his tris are , im no genetic monster in the tri area like yourself and Groink but it has deffernatly thickened up my tris since groink suggested i add it a few months back.

[mesmorph78]

I have moved to the olympic bar on a decline bench press ,more so because there was never anyone around to lift an ez bar into place for me with the type of weight you can move on a close grip bench.if i had the choice it would be ez bar as it is easier on your wrists with the position you are in.
I have managed 120kg for 6 nice and slow reps , there is no way i could get an ez bar into postion off the floor with that weight.
I think groink said he is pushing 3 plates a side on this movement and look how thick his tris are , im no genetic monster in the tri area like yourself and Groink but it has deffernatly thickened up my tris since groink suggested i add it a few months back.

that's what I like to hear when someone has actually tried the movement and gotten results I'll definetly try these. 

[coltrane]

It's interesting.....

Last arms day i did only isolation exercises for triceps.  No close-grips, no dips.  And man was i sore the next days.  I think i'll only throw in the compound movements every-other workout.

[kevinf]

i feel that arm routine doesnt matter for shit if you just dont have the genetics for big arms. you could do every excercise, all different rep ranges, drop sets, etc ...but if your arm genetics suck, you wont build big arms no matter what.
if your natty and been training for a good 5 years, then your arms arent gonna grow anymore (esp if your past your mid 20's). and even if you juice and your arm genetics suck, you arms will barely grow, if at all,....just look at Big Dan Hill or Kamali. All the Slin and GH in the world couldnt help those guys break 18in arms.