Arm Day suggestions

[Bam-bam]

I might try this kay greene routine in the future, uses classic exercises but in a non traditional way, seems interesting

http://videos.bodybuilding.com/watch/92152/train-with-kai-ill-never-be-a-weightlifter

[dr.chimps]

Try training legs?     

[Bam-bam]

upping the dosage?

[Thespritz0]

Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls

Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs

That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"

^^
WARM UP:  2 sets of light barbell curls 20 reps to get the blood going...

BI & TRI Supersets-  1 set of heavy cable curls SUPER-SETTED with 1 set scull-crushers with a E-Z curl bar
                               1 set of scott curls SUPER-SETTED with 1 set of triceps pressdowns
                               1 set of incline dumbell curls SUPER-SETTED with 1 set of machine triceps extensions
                               1 set of machine arm curls SUPER-SETTED with 1 set of triceps dumbell kickbacks

***  ALL exercises are heavy, and performed to temporary muscular failure, rest only 30 seconds between SUPERSETS...
  THANK ME after you gain like hell in a month, then exercises/method must be changed again

[Parker]

Use Chest Press machine for triceps---hands facing each other---it's an all triceps movement, like doing diamond pushups.

[Dr Dutch]

2 sets of ass squeezes supersetted with 2 sets of pre-exhaust cock pulls
Then a widow-maker butt stretch, and off to the shower...

[mesmorph78]

Use Chest Press machine for triceps---hands facing each other---it's an all triceps movement, like doing diamond pushups.

what chest press machine

[mesmorph78]

maybe do some supersets to increase TUT  

superset two biceps exercises

superset two triceps exercises



so for example:

preacher curls supersetted with barbell curls

dips supersetted with lying tricep extensions

etc

did this format today super pumped.... def over the 20 inch mark


did
Bis
cable curls superset with rope hammer curls
two arm dumbell curls superset with two arm preacher dumbell curls

machine preacher curls super set sith dumbell hammer curls


tris

reverse pressdowns superset with overhand pressdowns
skull crushers superset with heavy close grip benches
over head camber bar extensions super set with kickbacks

[Parker]

what chest press machine

The one you sit down on, and use your feet to push the weight to the start position, and you just push out---only extending arms...think of it as a pushup, except your are in a seated position and pushing the weight, while you are seated. You know the one I'm talking about? Phil Heath used it in his first DVD.

[kh300]

I havnt done direct arm work in a couple years, and my arms are bigger then ever 

[Salvatore Martinez]

Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls

Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs

That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"

try overloading your tris with some very heavy half range close grips in the power rack, come down and pause the weight on the pins for half a second and explode it back up, also try a different rep range for everything.

[Parker]

I havnt done direct arm work in a couple years, and my arms are bigger then ever 

Call Phil Heath and let him know about this.

[mesmorph78]

try overloading your tris with some very heavy half range close grips in the power rack, come down and pause the weight on the pins for half a second and explode it back up, also try a different rep range for everything.

ill try that next week man definetley

[Salvatore Martinez]

Kai's recent arm training video had some stuff about slowing the reps down on db curls and keeping your elbows pinned to your sides and stretching and squeezing the biceps, try using the 30's or 35's like that and i'll gaurnatee your biceps will be sorer than your usual 60's or 70's that most guys delude themselves that they really use.

[kh300]

Call Phil Heath and let him know about this.

I didnt say what I do is better. But I'm also not getting judged on the separation between my triceps and pronator.

But I am curious as to any other guys who dont do direct arm work and their results.

For me doing curls and tricep extensions made little to no difference and not worth wasting the energy.

[Grape Ape]

I didnt say what I do is better. But I'm also not getting judged on the separation between my triceps and pronator.

But I am curious as to any other guys who dont do direct arm work and their results.

For me doing curls and tricep extensions made little to no difference and not worth wasting the energy.

I agree with this.  I think my arms get enough work from weighted chins/pullups/dips, as well as close grip benches and any rope / fat bar type stuff I do.  I'm not competing or doing bodybuilding.  My arms get bigger as I get heavier, and stay proportionate if I lose weight.   Never noticed a difference from stopping direct work.

[Parker]

I didnt say what I do is better. But I'm also not getting judged on the separation between my triceps and pronator.

But I am curious as to any other guys who dont do direct arm work and their results.

For me doing curls and tricep extensions made little to no difference and not worth wasting the energy.

I was joking...
Actually, Paul Dillet had said that barbell curl suck ass...and that they don't really work.

I'm not saying my arms are big, but when I superset bis and tris, my arms grew bigger...diff than having a biceps day and triceps day...

[mesmorph78]

I was joking...
Actually, Paul Dillet had said that barbell curl suck ass...and that they don't really work.

I'm not saying my arms are big, but when I superset bis and tris, my arms grew bigger...diff than having a biceps day and triceps day...

arms need direct work... well SEPARATED cut arms... with shape
admittedly i dont have to work arms hard for them to grow but i work them just like i work everything else

[haider]

 800 lb pright rows to failure for overall growth son

[mesmorph78]

800 lb pright rows to failure for overall growth son

roger that....

on a serious note i remember reading flex where johnnie said he did upright rows with 405 for 8 reps
 

[Galvatron]

did this format today super pumped.... def over the 20 inch mark


did
Bis
cable curls superset with rope hammer curls
two arm dumbell curls superset with two arm preacher dumbell curls

machine preacher curls super set sith dumbell hammer curls


tris

reverse pressdowns superset with overhand pressdowns
skull crushers superset with heavy close grip benches
over head camber bar extensions super set with kickbacks

good to hear, I like to do this with other bodyparts too (for specific periods).

[dantelis]

Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls

Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs

That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"

Do some old school barbell curls then take a nap, like this guy.   

[Salvatore Martinez]

roger that....

on a serious note i remember reading flex where johnnie said he did SHRUGS with 405 for 8 reps
 

fixed, lol.

[mesmorph78]

good to hear, I like to do this with other bodyparts too (for specific periods).

ill be trying this with legs wednesday

[Salvatore Martinez]

ill be trying this with legs wednesday

you seem like someone who responds well with arms, what type of weights do you use on your arm movements?