Author Topic: A good Arm Workout (Read 14015 times)

coltrane · « **Reply #25 on:** February 10, 2009, 01:06:40 PM »

word mes...

i just can't seem to ..... i need to annihilate one, then move to the next..

whatever works though!

mesmorph78 · « **Reply #26 on:** February 10, 2009, 01:27:02 PM »

after you murder tris...
what do you have left for tris?

coltrane · « **Reply #27 on:** February 10, 2009, 01:32:21 PM »

I usually do have plenty left for bi's.

After tri's, i get a cup of coffee and down a banana.

I just can't seem to get a good workout by supersettnig them.. one always seems to lag.

QuakerOats · « **Reply #28 on:** February 10, 2009, 01:54:13 PM »

training bi's and tri's together isn't that difficult, it's not like you're training legs or back, shouldn't need a break, cup of coffee, etc. to train them.

Palpatine Q · « **Reply #29 on:** February 10, 2009, 02:07:05 PM »

Quote from: QuakerOats on February 10, 2009, 01:54:13 PM

training bi's and tri's together isn't that difficult, it's not like you're training legs or back, shouldn't need a break, cup of coffee, etc. to train them.

I agree, it's kind of an easy day, you're not moving a ton of weight.

mesmorph78 · « **Reply #30 on:** February 10, 2009, 02:08:26 PM »

Just went and had a shower and was thinking about it....
it makes sense to work them one after the other....
that way none gets off the hook less rest more blood in the muscle....
which means for example the elbow joint stays warm.. and doesnt get a chance too cool down...
thanks for that eye opener.. tbombz coltrane pump and quacker
gonna switch it up... and do even less for bis... 3 excersises barbell curls preacher and hammers
my tris grow fairly good.. but my bis grow superfast ..
need those hanging tris like flex wheeler

mesmorph78 · « **Reply #31 on:** February 10, 2009, 02:09:52 PM »

wsup groink saw your pic...
on the G&O board....
looking good huge tris..
care to throw in your tri workout? (please)

Palpatine Q · « **Reply #32 on:** February 11, 2009, 08:21:08 AM »

Quote from: mesmorph78 on February 10, 2009, 02:09:52 PM

wsup groink saw your pic...
on the G&O board....
looking good huge tris..
care to throw in your tri workout? (please)

Close grip decline bech 3 sets

Cybex tricep machine extensions 3 sets

Double arm kickbacks 3 sets. when I do these twist my wrists palms-up at the top of the movement. Try it.....you can feel the long head of your tri just frying to a crisp.

That's this week.....i am always changing shit up, I rarely ever do the same exact workout twice. I've always said it's all about intensity and getting a feel for what movements work for you. and also having the smarts to avoid shit that doesn't work, even if they are considered vital exercises by most trainers

In an earlier post you said that Skullcrushers are a must in your routine, for me all they do is hurt my elbows. I can do a ton of weight on them and i don't get jack shit out of 'em....same with Squats. So instead I'll do the same movement only with dumbells so i can "set up" myself the way that works for me and my elbows don't hurt.

pumpster · « **Reply #33 on:** February 11, 2009, 08:35:02 AM »

Quote

So instead I'll do the same movement only with dumbells so i can "set up" myself the way that works for me and my elbows don't hurt.

That's it, try variations and one might be found that doesn't create problems. Sometimes it only takes very slight changes in ROM.

I never found supersetting bis and tris that good, what's better and less used is compound supersets (the name's misleading, nothing to do with compound exercises) - take any two exercises for the same muscle and work them in supersets.

That keeps the muscles worked separately but ups the intensity.

coltrane · « **Reply #34 on:** February 11, 2009, 08:36:54 AM »

Quote from: QuakerOats on February 10, 2009, 01:54:13 PM

training bi's and tri's together isn't that difficult, it's not like you're training legs or back, shouldn't need a break, cup of coffee, etc. to train them.

Whens it's 8pm at night and i worked all day, i do need a cup.

Palpatine Q · « **Reply #35 on:** February 11, 2009, 08:45:46 AM »

Quote from: pumpster on February 11, 2009, 08:35:02 AM

That's it, try variations and one might be found that doesn't create problems. Sometimes it only takes very slight changes in ROM.

I never found supersetting bis and tris that good, what's better and less used is compound supersets (the name's misleading, nothing to do with compound exercises) - take any two exercises for the same muscle and work them in supersets.

That keeps the muscles worked separately but ups the intensity.

I train them separately but on the same day. I don't think I would be able to focus enough if i was jumping back and forth.

pumpster · « **Reply #36 on:** February 11, 2009, 08:56:38 AM »

Quote from: Groink on February 11, 2009, 08:45:46 AM

I train them separately but on the same day. I don't think I would be able to focus enough if i was jumping back and forth.

That's what i'm saying, you don't have to do that with compound supersets. The standard supersets blow up the area but don't hit either muscle as well.

Palpatine Q · « **Reply #37 on:** February 11, 2009, 09:25:49 AM »

Quote from: pumpster on February 11, 2009, 08:56:38 AM

That's what i'm saying, you don't have to do that with compound supersets. The standard supersets blow up the area but don't hit either muscle as well.

I hear you Pump. I'm not a supersetter per se but maybe i'll give it a whirl on my next arm workout. what the fuck,it can't hurt.

coltrane · « **Reply #38 on:** February 11, 2009, 11:13:16 AM »

Quote from: Groink on February 11, 2009, 08:45:46 AM

I train them separately but on the same day. I don't think I would be able to focus enough if i was jumping back and forth.

bingo. my thoughts too. I need to destroy one muscle, then move on to the other.

mesmorph78 · « **Reply #39 on:** February 11, 2009, 12:17:02 PM »

cool i will be switching to working them seperately....
next arm day

Meso_z · « **Reply #40 on:** February 11, 2009, 12:29:41 PM »

For arms i do

3 sets - 3 exercises for tris (and when finished with them sometimes i do a burn set like Lee Priest does, you know close grip reps at something stable)

and 3 - 3 for bis

I also believed cable curls are for "women" but now im totally convinced that they are fucking great, i love them.

mesmorph78 · « **Reply #41 on:** February 11, 2009, 01:32:44 PM »

only 3 excersises....
hmmm i do 5 for tris
4 for bis
any less i dont feel it
you do skulls mesoz

Meso_z · « **Reply #42 on:** February 11, 2009, 01:52:38 PM »

Quote from: mesmorph78 on February 11, 2009, 01:32:44 PM

only 3 excersises....
hmmm i do 5 for tris
4 for bis
any less i dont feel it
you do skulls mesoz

My tris dont "hang" out so much, they are pretty good but they are "flat" from behind you know.

Yes i do skulls.

in the beggining i did high volume for arms like you but later i felt that my bis and tris got some work from back movements and pressing. so i reduced sets and exercises..

Meso_z · « **Reply #43 on:** February 11, 2009, 01:54:12 PM »

also what about other bodyparts? you also do high volume? for example chest, one of your strong points.

mesmorph78 · « **Reply #44 on:** February 11, 2009, 02:03:27 PM »

my tris have hang but i need more

yeah heavy volumn for chest

today was incline dumbell presses (heavy) 3 sets
flat dumbell presses (heavy) 3 sets
incline hammer strength (heavy) 3 sets
flat hammer strength (heavy) 3 sets
incline flyes 3 sets
flat flyes 3 sets
cable crossovers 3sets

Meso_z · « **Reply #45 on:** February 11, 2009, 02:07:24 PM »

how long does a workout takes for you?

QuakerOats · « **Reply #46 on:** February 11, 2009, 04:29:12 PM »

Quote from: mesmorph78 on February 11, 2009, 02:03:27 PM

my tris have hang but i need more

yeah heavy volumn for chest

today was incline dumbell presses (heavy) 3 sets
flat dumbell presses (heavy) 3 sets
incline hammer strength (heavy) 3 sets
flat hammer strength (heavy) 3 sets
incline flyes 3 sets
flat flyes 3 sets
cable crossovers 3sets

the Hammer shit is redundant and totally unnecessary, otherwise great workout.

webcake · « **Reply #47 on:** February 11, 2009, 04:33:35 PM »

Quote from: mesmorph78 on February 11, 2009, 02:03:27 PM

my tris have hang but i need more

yeah heavy volumn for chest

today was incline dumbell presses (heavy) 3 sets
flat dumbell presses (heavy) 3 sets
incline hammer strength (heavy) 3 sets
flat hammer strength (heavy) 3 sets
incline flyes 3 sets
flat flyes 3 sets
cable crossovers 3sets

21 sets for chest.....that is a lot of volume. But if it works for you...

I do 9 sets for chest, though sometimes i do 12.

3 sets incline DB presses
3 sets flat presses to the neck
3 sets weighted dips
and sometimes i will throw in either 3 sets of flat presses (DB) or flat flyes.

mesmorph78 · « **Reply #48 on:** February 11, 2009, 05:16:53 PM »

Quote from: QuakerOats on February 11, 2009, 04:29:12 PM

the Hammer shit is redundant and totally unnecessary, otherwise great workout.

I don't think so the machines gives a different feel isolates the chest a little more than dumbells

pumpster · « **Reply #49 on:** February 11, 2009, 06:12:54 PM »

Quote from: mesmorph78 on February 11, 2009, 05:16:53 PM

I don't think so the machines gives a different feel isolates the chest a little more than dumbells

+1. Flex Leverage stuff in particlar for flat and incline press.