bicep/triceps.videos for.size?
- Thread starter Matt0071
- Start date
darkwing86
New member
as for any training for anyone , high reps moderate / moderate heavy weight 10+ reps , high volume . Do different exercises to hit different angles like reverse curls and hammers , preachers stright bars . Switch up between things like supersets to drop sets . Eat well , train hard . Honestly , to me longer arms means longer biceps and longer muscles , which still balances out . In my mind it isnt a disadvantage or any harder . Body weight and size are always co-related . Also time uve been training for . This is basicly a general guideline to follow for everyone ever with all training . And on a side note make sure ur having fun .
darkwing86
New member
29 5'8" 215-220lb arms cold flexed around 18 1/2 " last time i checked which has been a while now . So id like to think they are bigger as this was a year ago and i have been hitting it damn hard since then and am leaner and bigger .
carverelli
I am banned!
Remember that the tricep is 2/3 the arm mass/size. I don't normally train arms by themselves as they are borderline too big for a balanced physique. But if you feel like yours are lagging behind, then by all means give them their own training day.
I would superset biceps and triceps together. Vary the angles and rep schemes to hit different heads and exhaust the small and large twitch muscle fibers.
I like using the preacher bench and alternate sets going narrow then wide. If you like dumbells, concentrate on minimum elbow swing, taking the shoulder out of the movement.
Another good one I've recently seen and added is a facedown approach on a incline bench. The start of the move is fairly easy but the top is much tougher.
For triceps, I like rope pushdowns with an arm twist at the bottom, and an overhead move for the long head of the tricep. You can use a heavy dumbell or rope pulley or both. Lately Ive also added bent over pulley kickbacks with single arm focusing on the squeeze, it really works the side of the horseshoe
I would superset biceps and triceps together. Vary the angles and rep schemes to hit different heads and exhaust the small and large twitch muscle fibers.
I like using the preacher bench and alternate sets going narrow then wide. If you like dumbells, concentrate on minimum elbow swing, taking the shoulder out of the movement.
Another good one I've recently seen and added is a facedown approach on a incline bench. The start of the move is fairly easy but the top is much tougher.
For triceps, I like rope pushdowns with an arm twist at the bottom, and an overhead move for the long head of the tricep. You can use a heavy dumbell or rope pulley or both. Lately Ive also added bent over pulley kickbacks with single arm focusing on the squeeze, it really works the side of the horseshoe
Matt0071
New member
thanks bro, u mean on the incline face down "superman"?
I think.that's what the routine is called, I have done.them.actually only a few times might just add this one in there as I do feel a great pump doing so, I used myself bb curl bar, u use the same.or db's?
carverelli
I am banned!
Supermans yes and the rope pushdowns I generally use both arms at the same time but you can alternate them and call it a superset. Dips are great as well.
Dreaded Pirate Roberts
Administrator
Bull dogs are a great builder for the arms.
carverelli
I am banned!
Never heard of bulldogs. Please elaborate
