ok, my friend donny asked me to state some examples for arm training, so here i am.
firstly, dont be affraid of overtraining them, even as a natural.
how would you know where the limit is if you didnt try to go full out on them.
ok, first, this one isnt training per se, but do pump them up randomly at home, by flexing, by whatever means necesary.
this helps developing a good feeling to squeeze the muscle, may increase definition(arnold believed so,and i do too btw), and for me,it increased vascularity over time.
traiing back and benchpress is not an arm training.i believe in training arms on their own, a just arms day.i think its better than doing couple half assed sets of arms after benchpress.
i train 1 bodypart at a time,except legs as a whole and arm as a whole on 1day each.
yes, if you destroy your triceps today, your bench or shoulder press will suffer the day after, but this doesnt matter,it will not stop growth.
another thing is to smartly work around intererence of muscle groups.something like day1 chest,day2 leg2,day 3 arms, day4 off, day 5 back, day 6 back.
i dont have particular training plan, i just train the mscle that feels fresh on that particular day, at times im horribly off, but so what.
now, if youre on say back day, do a couple pump sets for triceps anyway.
if youre on chest day, do some biceps sets anyway.
after legs workout, pump your arms up, couple sets to get some bloodflow into them.
now on the arms day itself, do something like this:
-properly warm up
-no cheating on movement, no swinging, except maybe for the last reps on some sets.otherwise stay strict in form.
-do double the amount of sets for triceps compared to biceps.
-dont forget to hit the brachialis muscle, best is reverse grip sz bar curls and hammer curls with dumbells.this will absolutely add either size of definition to the arms, whichever happens,its positive.
-the best exercise for triceps bar none,imho, are french press,resp skullcrushers.do the skullcrushers on INCLINE bench, some 20-30 degree angle, and contrary to what a personal trainer homo would say, do not keep the elbows as close as possible, make yourself comfortable.
use a close grip with sz bar, but keep the elbows outward,not close.
why.this will enable you to use more weight than on flat bench, and put LESS stress on the joints.try and see for yourselves.
-close grip bench press,i dont believe in this exercise.
-dips, these are good.however, theres different forms, if you lean forward, youll rather hit the chest, make sure to be dead straight during all the movement and keep both elbows tightly pressed to your ribs.dont go all the way down, the further down you go on those,the more youll hit the chest muscle.
-dumbell kickbacks are a joke, dont waste your time on those.
-dumbell overhead press is suboptimal,dont waste time on this.
-cable exercises, theyre good, use 1 arm, stand close to the tower,use full range, always always elbow tight to the ribs,and when the 1arm cant do full range anymore, help out with the other for some extra reps.then ofc exchange arms.
always use full motion.
dont lock out the elbows,on none of the exercises.
2arm movements on cable are also good, no doubt.pick your grip and tool you feel comfy with.
now, brachialis ive covered.hammer curls,reverse grip sz curls theres noting to add there.
now for biceps, for sinbgle arm dumbell curls, lock the shoulder out forward,let the whole arm hang, never strectch it fully out, just barely full and use maximum range.
also, for standing curls with bar,sz or olympic bar is choice of preference, always pull back the shoulders all the way,like for benchpress and keep them back firmly, now curl,all the way down.
some 10 sets biceps and 20 for triceps will do.
not every set must be to total failure, alternate between easy weight sets and heavby ones.
as for repetition ranges, try bit of everything betwen 6 and up to 20.
the above is precisely what i do and this has given me the best results in all those years.
ps, be fast paced, in general,on any muscle.not much talking and chitchat on iphone.when you can breathe after previous set, you can train again.
hope this helps
<thank you..very sound advice. I love to hear diffrent aproaches to training and if i can learn a small piece from what i read i will make gains.