Arm routine change

[FREAKgeek]

I like weighted dips 

[Lumberjack88]

I'm sure fatpanda can help... he was 290 at just 2% bodyfat... I bet he knows a thing or two about good arm workouts.

[mesmorph78]

Tried that routine Howard but I found that alternating exrcises in a non superset fashion
 a. Impractical because other people are using the gym too and often hard to seclude and keep two workout spots
b. Each muscle group got too much rest

[mesmorph78]

@ Howard I rarely do that
usually start with
one plate 20 reps
225 for 15 reps
315 for 10 reps
for a couple of sets
to be fair close vrips hit tris
bur for me my chest gets hit too and that grows super fas
so I feel like my tris never get the chance to catch up

[The Showstoppa]

@ Howard I rarely do that
usually start with
one plate 20 reps
225 for 15 reps
315 for 10 reps
for a couple of sets
to be fair close vrips hit tris
bur for me my chest gets hit too and that grows super fas
so I feel like my tris never get the chance to catch up

You ever try decline bench close-grips?

[Parker]

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

I remembered that you talked about inverted dips before. Have you done them for high reps, like at the end of the work out, along with high rep spider curls, or bent over curls? And do you feel about machine dips vs reg dips?

[mesmorph78]

No never have actually
I watche a couple of vids on YouTube
some guy was doing decline skills which he stated were better than flat bench skulls
might try those today

[mesmorph78]

I remembered that you talked about inverted dips before. Have you done them for high reps, like at the end of the work out, along with high rep spider curls, or bent over curls? And do you feel about machine dips vs reg dips?

I'm quite a heavy dipper I can dip with 4 to 5 plates hanging off my waiste
I find machine dips a waste of time ackward never work for me

[The Showstoppa]

No never have actually
I watche a couple of vids on YouTube
some guy was doing decline skills which he stated were better than flat bench skulls
might try those today

Groink swears by them.  I've experimented with them a bit, but not enough to give you any advice.  Maybe hit him up with a pm.

[JP_RC]

I can see you train really heavy and that is good, but maybe that's holding your triceps development back a bit. Maybe that's why you feel it more on your chest while doing close grip presses or why your biceps are better.

You could try focusing more on your form and really making the triceps do all or most of the work.

[CalvinH]

Groink swears by them.  I've experimented with them a bit, but not enough to give you any advice.  Maybe hit him up with a pm.

They work well for me....when I don't drop the bar on myself

[The Showstoppa]

They work well for me....when I don't drop the bar on myself

They felt good on my triceps, but I never like the way I feel on decline bench with the blood rush to the head.

[Parker]

I'm quite a heavy dipper I can dip with 4 to 5 plates hanging off my waiste
I find machine dips a waste of time ackward never work for me

Strong Dipper my Nugga! You probably have Phil Heath's 1st DVD where he does machine dips, from the front, then turns and does them from the back. He also does tri-sets on the pull down machine. He starts off with a weight, and usually each set is 10 pounds heavier than the first, but he starts off with the last weight done.

I also saw this done by a guy who I think was 2nd or third at the USAs this yr (Superheavy weight). He has one of the close grip Row handles ( you know the one that Ronnie likes to use for the T-bar rows), and he does tricep pulldowns with them. What happens is that it keeps you in a inverted position (knuckles pointed inward, due to gripping the close grip Row handle bars), and you have a constant stretch)---it's a like doing three point pushups (knuckles facing one another). Hopefully I explained this well.  

[CalvinH]

They felt good on my triceps, but I never like the way I feel on decline bench with the blood rush to the head.

You'd really like an inversion table then!

[The Showstoppa]

You'd really like an inversion table then!

I used to use one at the store all the time....haha, I got adjusted to it.

[Parker]

At a park near me, they have a dip bar and a decline-incline dip bar...basically two bars on a decline, like a railing. It's fun to 'walk" yourself up or down each set.

[Meso_z]

meso, have you tried isolation only exercises for tris?

also supersets work wonders..

[Howard]

@ Howard I rarely do that
usually start with
one plate 20 reps
225 for 15 reps
315 for 10 reps
for a couple of sets
to be fair close vrips hit tris
bur for me my chest gets hit too and that grows super fas
so I feel like my tris never get the chance to catch up

You are a lot stronger then me and most I ever worked out with. Damn impressive, 10 reps with 315 on close grips , yikes.
I was impressed spotting Rick Poston doing 275 lbs on the EZ bar for 6 reps on skull crushers.
I would try doing some high rep pump work with cables and or machines after your heavy stuff to pump your arms to the max, might help jumpstart some growth.
NON supersets means you do one exercise at a time, no need to save space on the 2nd one until you do it.

[coltrane]

I get better pumps/growth from doing heavy sets of 12 or 13 instead of the even heavier sets of 8-10. 

[The Showstoppa]

I get better pumps/growth from doing heavy sets of 12 or 13 instead of the even heavier sets of 8-10. 

I think sometimes with lighter weight, you can get a better contraction.

[Palpatine Q]

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!

Hey....no prob

I didn't take into account you are a fairy and can't hold onto the bar.

[CalvinH]

Hey....no prob

I didn't take into account you are a fairy and can't hold onto the bar.

Fucker it was 225lb

[The Showstoppa]

Hey....no prob

I didn't take into account you are a fairy and can't hold onto the bar.

In all fairness, Calvin was probably trying to balance a beer on his chest for inbetween sets swigs.

[Deicide]

You are a lot stronger then me and most I ever worked out with. Damn impressive, 10 reps with 315 on close grips , yikes.
I was impressed spotting Rick Poston doing 275 lbs on the EZ bar for 6 reps on skull crushers.
I would try doing some high rep pump work with cables and or machines after your heavy stuff to pump your arms to the max, might help jumpstart some growth.
NON supersets means you do one exercise at a time, no need to save space on the 2nd one until you do it.

Meso has Elite Genetics. He is on TEG!

[Palpatine Q]

In all fairness, Calvin was probably trying to balance a beer on his chest for inbetween sets swigs.

LOLOL...

Either that or he panicked when a few vicoden fell out of his pocket mid-set