Arm workouts

[Bast]

Bis, forearms and abs on one day for me

 

[budrau]

I love doing super-sets for arms. Makes them grow!!!

 

[jawbreaker1]

I simply cant work my tris on chest day. If you really work your chest hard, I cant see how you have enough juice left to blast your tris with any authority. just my 2.

I work bis and tris and my weight on my lifts is still going up. I reverse close grip 225 for 12.

 

[adidamps2]

tris and bis superseted on a sep. day than back and chest

 

[PSUPOWER]

heres a great post off of another site by a friend of mine about arm growth. some of you are familiar with this guy i am sure. he may train a few of you or has in the past.

If you want big arms---SQUAT! Want your chest to grow? SQUAT! Shoulders?? SQUAT! If you don't understand the relationship, and how squatting (or deadlifting) could possibly make your arms grow, one day you will. Or you may never learn, and your arms, and upper body may never reach their potential. The bulk of my arm work (and MANY) of those I train is actually done when doing chest or back. Then one or at most two different direct arm exercises are done to finish the job. I have never seen a guy that does full range dips with 100+ LBS strapped to his waist, or close grip benching 300+ lbs with little triceps. Nor have I witnessed the guys that does pull-ups with 50-100 around their waist, and rows with 250-350 lbs with small biceps. Do that first and all you need are a few good sets of some type of curl, and a few sets of skull crushers, or push-downs to finish the job. The big compound lifts are where it's at.

I have a trainee that does dips with sets of ten SLOW reps with 200 lbs strapped to his belt. He stops everyone walking near him in their tracks when doing this, and sometimes when he's just standing there. After the dips (which are done as a chest movement primarily) he does a few sets of skull krushers, or some other isolation lift (we change it up) and that is it.

Yes, many people will get better results doing lots more moves, for lots more sets. No, they are NOT the majority of the people. Most people don't need, nor can tolerate as many sets as you are doing.

But, in the end, all that matters is what works.

Iron Addict

That sums it up PERFECT, I sent this to some of buddies back home in Pa who rely to much on those dang muscle mags and believe everything they read..

I been doing heavy weighted dip's and chin/pull-up's heavy the past year and half and my arms finally started growing..

Might throw in a set of bb curls and heavy close-grip's and thats about it!!

 

[joshbeam1]

I used to train arms all the time(but i was way overtrained). then from this past september till june i didn't train arms at all(just what they got from back, chest, shoulders), now i thought i'd try doing some bi and tri work for about 30-45min on fridays(actually every other friday) to see if that helps. I leave it optional, so if I am really tired that wk i just skip...if not i'll workout, but like I said am trying every other wk. That way it hopefully won't be counterproductive. I'll see how it goes. If it doesn't work so well i'll just go back to the big three.

 

[Mudge]

I reverse close grip 225 for 12.

Sounds like a lot of work for the wrists.

 

[luquillo78]

Actually I'm working arms on a different day, but I think I'll just finish them on the chest or back day (after reading many advises in the forum). The problem is that I usually can't move much weight on those days.

 

[Chaz B]

so this is starting to make me question my own routine. if anyone could tell me if this is good or bad i'd appreciate it.
Mon-Back and Bi's
Tues-Chest and Tri's
Wed-Cardio
Thurs-Legs and Shoulders
Fri-Light Chest
Sat-Cardio
Thanks for any help, sorry if i'm stealin your thread.

 

[bronx_brawla]

Ok I just read the post on "What is wrong w/ my arms!" and it made me curious.
How many of you don't work arms directy at all b/c you hit them enough when you do chest, shoulder, and back work? Or do you work them separately or do you just do a couple sets....

my arms lag behind everything else...so i try to give them special attention.

tris with chest days
and bi's and tri's on there own day.

i do tries twice a week now...because i beleive that my arms would look more fuller if my tri's were thicker.

 

[sentry]

i do biceps and triceps individually on different days at the beginning of the week and then i superset them at the end of the week.works good for me.

 

[Blown_SC]

For the most part, I would throw in 1-2 exercises for each on back/bi day, and chest/shoulder/tri day, respectively.

Lately however, I rarely work bi's on their own. They get enough work from rows/DL's, etc... I still work tri's on their own though (on Bench day) after chest...

 

[pretty ricky]

you know i did a nice back session the other day and my bi's are feeling it all i did was back work nothing else.