bicep/tricep routines..................

[Matt0071]

Just curious on what u guys use for bicep and tricep training to put some size on those arms
how.many times u do.direct work.on them.as.well
Sets, reps, exercises
Thanks

 

[tbonexl]

I just do skull crushers and some cable pull downs for tris. Pull ups or chins and some barbell or dumbbell curls for bis. I keep it simple. Hammer curls work good too. Lighter weight, high reps...

Arms get hit indirectly with any upper body movement. With that said I don't feel the need to blast the hell out of them.

 

[MJF]

If only there were a specific forum for training.

 

[.Vision.]

I really blast my biceps and triceps with high intensity, with 30-40 second brakes between sets... I don't count reps as I often lift till failure each time, but I have a general idea of the rep range...

Alternate dumbbell 4 x till failure (mostly 15ish)
Ez bar 4 x failure
Seated incline alternate DB 4 x failure
Lower cable rope curls 4 x failure
Band resistance utilizing multiple angles 2-3 sets x utterly complete failure..

Vbar push downs 4 x failure ( 12-15ish )
Rope pull downs 4 x failure OR reverse grip pulldowns
Seated overhead dumbbell extension 4 x failure
Kneeling overhead rope extension 3 x failure
Tate press OR close Grip smith machine press 3 x failure
Seated dip machine 4 x failure

Sometimes I will incorporate close-grip explosive push ups, but honestly I don't incorporate them often..

 

[Roush]

A- If you have average to shorter length arms, you can make gains with plenty of traditional straight bar, easy bar and dumbbell curls (combination of light weights, with lots of squeezing and supenating, along with heavy weights medium reps as well).

B - However, if you have longer arms, your gonna want to spend a lot of time working with cables and doing non-traditional cable curls from various angles with a lot of focus on lighter weight, time under tension as well as learning how to fully contract and fully extend the bicep (its much harder to do this with traditional dumbbells and barbells then it is to do it with cables)

If you've always focused on A before, and you have longer arms, give B a try for six weeks and see how it goes. You can apply the same methodology to triceps and learn how to fully contract and extend the tricep muscles using cables with lots of time under tension

 

[.Vision.]

A- If you have average to shorter length arms, you can make gains with plenty of traditional straight bar, easy bar and dumbbell curls (combination of light weights, with lots of squeezing and supenating, along with heavy weights medium reps as well).

B - However, if you have longer arms, your gonna want to spend a lot of time working with cables and doing non-traditional cable curls from various angles with a lot of focus on lighter weight, time under tension as well as learning how to fully contract and fully extend the bicep (its much harder to do this with traditional dumbbells and barbells then it is to do it with cables)

If you've always focused on A before, and you have longer arms, give B a try for six weeks and see how it goes. You can apply the same methodology to triceps and learn how to fully contract and extend the tricep muscles using cables with lots of time under tension

Absolutely dynamite post!

He is 100% correct here.. in my routines I often incorporate a lot of band resistances and/or cables... because of this I limit the possibility of injury or strain, and I can really focus with the mind to muscle connection.... the reason why I will incorporate more cables or even band resistance for isolation is because I will target the majority of the area and surrounding with some key compound movements, but yet I still want to incorporate more volume without targeting other areas at the same time, that is when I will incorporate an Isolation movement...

Peoples bodies and goals are going to vary from one to the next... the only way to be certain in regards to what regiment and routine is good for you, is to take the suggestion above and try altering things for several weeks or more...

Like mentioned above in regards to barbells and dumbbells, I will switch up a lot of my movements because a prime example with barbell it's very easy for other groups to take over, secondaries and the surrounding, so to avoid this I will specifically just target with cables/bands..

When someone is able to truly dial in with the mind to muscle connection, you would be amazed on the blast and pump that you can achieve with less weight that you're used to utilizing...

 

[Teutonic]

Roush nailed it Matt.

Vision s doing 12-15 set s bi s and up to 20 set s tri s...

I have long limbs and being from a primarily Powerlifting mindset when I was BIG, bi s tri s, shoulder s etc...were trained mainly as ancillary movements.
Shorter guy s get thicker quicker. It s just a physiological genetic maxim .

If I train tri s after chest..9 set s max Bi s after back, 6-8 max. If I do them first..or do arm s as a superset 12 of each.

Bear in mind I m done trying to grow. I m fighting the desease of age with it s inherent maladies of pot belly-ness. noassatol, skinny limb syndrome and limp dick, all of which make test my drug of choice.

 

[luckypaul]

Like other members have mentioned, it depends on the workout. I work chest and back on the same day.
The next day is arms and shoulders.
Barbell curls 5 sets superset triceps press
preacher curls 3 sets superset weighted dips
hammer curls 3 sets superset triceps press downs

I hit legs next day and have to take a day off or sometimes two before I hit chest and back again. I'm getting old.

 

[.Vision.]

Like other members have mentioned, it depends on the workout. I work chest and back on the same day.
The next day is arms and shoulders.
Barbell curls 5 sets superset triceps press
preacher curls 3 sets superset weighted dips
hammer curls 3 sets superset triceps press downs

I hit legs next day and have to take a day off or sometimes two before I hit chest and back again. I'm getting old.

And this is exactly why I will choose specific Isolation movements, over compound movements.... because if im hitting chest one day, and then I have my shoulder routine around the corner it would make no sense,thus I would really focus on targeting...

 

[Teutonic]

As is usaully the case Matt in this game/life/hobby/obsession we all have to find our way to get to the goal we set for ourselves but I salute u asking for other s approach for only a fool think s his is the only way.

 

[Matt0071]

A- If you have average to shorter length arms, you can make gains with plenty of traditional straight bar, easy bar and dumbbell curls (combination of light weights, with lots of squeezing and supenating, along with heavy weights medium reps as well).

B - However, if you have longer arms, your gonna want to spend a lot of time working with cables and doing non-traditional cable curls from various angles with a lot of focus on lighter weight, time under tension as well as learning how to fully contract and fully extend the bicep (its much harder to do this with traditional dumbbells and barbells then it is to do it with cables)

If you've always focused on A before, and you have longer arms, give B a try for six weeks and see how it goes. You can apply the same methodology to triceps and learn how to fully contract and extend the tricep muscles using cables with lots of time under tension

Awesome read bro,.just what I was.looking for
I myself.have longer arms so "b" would.Def.be my option.and will try it out for sure, I have 17 3/4 arms cold flexed but if a shorter.arm.guy had the same.arm.size his arms.and or biceps going to stand out more that's for sure
I believe I.would.have to.add.another 1" or.so.to.make.them.pop and or stand out better compared to.a shorter guy with shorter arms ya know what I.mean especially when arms.are down by your side that's when u can really notice a difference with a shorter arm guy compared.to a longer arm guys, as the longer arms have more arm.to.fill

 

[Matt0071]

Absolutely dynamite post!

He is 100% correct here.. in my routines I often incorporate a lot of band resistances and/or cables... because of this I limit the possibility of injury or strain, and I can really focus with the mind to muscle connection.... the reason why I will incorporate more cables or even band resistance for isolation is because I will target the majority of the area and surrounding with some key compound movements, but yet I still want to incorporate more volume without targeting other areas at the same time, that is when I will incorporate an Isolation movement...

Peoples bodies and goals are going to vary from one to the next... the only way to be certain in regards to what regiment and routine is good for you, is to take the suggestion above and try altering things for several weeks or more...

Like mentioned above in regards to barbells and dumbbells, I will switch up a lot of my movements because a prime example with barbell it's very easy for other groups to take over, secondaries and the surrounding, so to avoid this I will specifically just target with cables/bands..

When someone is able to truly dial in with the mind to muscle connection, you would be amazed on the blast and pump that you can achieve with less weight that you're used to utilizing...

I do.really feel.a good.pump.when i do.one arm.cable.curls.with lower.weight aND.focusing on the squeeze
I will.try this for sure
What reps, sets, routines do.u use with the cables
do u hit triceps in the same.manner as well a lot of cable.movements
If so.Roush or.vision list some routines I can try with cables and will Def give this a round that's forsure
Thanks dudes

 

[.Vision.]

I do.really feel.a good.pump.when i do.one arm.cable.curls.with lower.weight aND.focusing on the squeeze
I will.try this for sure
What reps, sets, routines do.u use with the cables
do u hit triceps in the same.manner as well a lot of cable.movements
If so.Roush or.vision list some routines I can try with cables and will Def give this a round that's forsure
Thanks dudes

Here's some vid examples of what im employ in my routines..
I do more cable/flys for chest over presses (presses are not a direct targeting movement)..I do more pulling, as the pec is made for that, think of primates swinging from a vine..they reach and pull..Do a press motion with one hand and fell you pec, now do this with a pulling motion,like your pulling something across your chest, you'll feel it contract more..Im not saying I do NOT do presses, but when I do its with dumbbells or smith machine, I often do incline cable flies (if the gym crowed is minimal because it can occupy the station to long)

also, I love lower cable rope curls, I'm able to contract and get a nice squeeze with a killer pump and burn.. here's a vid showing the 2 methods you can do..I use a lot of rope movements..

I blast my traps with rope as well, Im able to get a better contraction using the rope for upright rows..Nothing blast my traps like these, besides side lateral raises..

 

[Matt0071]

Anybody got any good videos on bicep/triceps using cables for longer arms like.myself?
thanks
Which bodybuilding pro has longer arms.as well?
Thanks

 

[Dreaded Pirate Roberts]

I like the rope and the twist grip.