sorry, what was that? I was looking at you avatar
[quote]caveman101 wrote:
sorry, what was that? I was looking at you avatar[/quote]
Sorry to break it to you, but thats a man
…photoshopping these days is unreal
[quote]caveman101 wrote:
sorry, what was that? I was looking at you avatar[/quote]
Her name is Candice and she’s reason # 1 on TC’s article, Top 16 Reasons To Live
http://www.T-Nation.com/testosterone-magazine-626#16-reasons-to-keep-living
I myself spend too much time reading things like this, im always wondering what I can do to grow. Basic BB curls is a no brainer for mass and size, close grip bench press is another one that is a mass movement. For me reps 8 or less is the choice…
personally i like doing elevated diamond push ups for tri’s and narrow grip trx rows for bi’s. Although like the guys have said it depends on the quality of each rep. focus on making every rep count!
[quote]dre1986 wrote:
personally i like doing elevated diamond push ups for tri’s and narrow grip trx rows for bi’s. Although like the guys have said it depends on the quality of each rep. focus on making every rep count! [/quote]
Pics and size of your arms.
edit
Actually, nevermind. Youre 5’11. 155 pounds. Therefore your opinion is irrelevant because you have no idea what it takes to put mass on your arms.
[quote]Seize wrote:
Everyone has made good points already I just want to add…
I believe there are no perfect exercises but what is key is technigue and execution. Learn the basics with proper technique and form but pay attention to things like the angle of the lift, the way you grip the bar and the width of your grip, arm spacing and ROM (range of motion). Every little detail you can think of that’s involved in the lift, pay close attention to it and make adjustments accordingly depending on what you’re trying to get out of the lift/exercise. The smallest tweak in an exercise/lift can make a world of difference. [/quote]
x2…IMO people are too quick to say that the basics don’t work for them. No need to reinvent the wheel, just tweak your technique a little bit and work on your MMC
def agree seize…
i personally learned a lot from jay cutler in regards to exercise form…he does a whole bunch of little tweaks to his exercise form…
watch his vids!
[quote]BONEZ217 wrote:
[quote]dre1986 wrote:
personally i like doing elevated diamond push ups for tri’s and narrow grip trx rows for bi’s. Although like the guys have said it depends on the quality of each rep. focus on making every rep count! [/quote]
Pics and size of your arms.
edit
Actually, nevermind. Youre 5’11. 155 pounds. Therefore your opinion is irrelevant because you have no idea what it takes to put mass on your arms. [/quote]
Haha - couldnt care less what you think. You weren’t the one asking for an opinion. And im up to 165lbp, put on 10lbs in the last 2 months so i’m doing something right. And if you look at the title he asks for compound exercises for arms. Last time i checked curls arent compound exercises, supine rows are. Funilly enough i think it was Chad Waterbury who recommended both of the exercises i’ve listed only a week ago or so. But im sure you know a lot more than him…
Weighted feet elevated bench dips, and for biceps, wide grip BB curls laying face down on an incline bench.
[quote]putter2712 wrote:
Weighted feet elevated bench dips, and for biceps, wide grip BB curls laying face down on an incline bench. [/quote]
What the hell is a weighted feet elevated bench dip?
[quote]-LL- wrote:
As others have said, figure out what works for you. A couple things I would keep in mind:
-
The stronger your hands/forearms are, the bigger your arms will get.
-
The average gym goer uses too much weight for bicep/tricep exercises. Don’t worry about the weight on focus on working the muscle. The weight will come with time. [/quote]
I agree. You need to listen to your body. I went too heavy on BB curls and have fucked my elbows up. I haven’t been able to do any pull exercises since.
[quote]dre1986 wrote:
[quote]BONEZ217 wrote:
[quote]dre1986 wrote:
personally i like doing elevated diamond push ups for tri’s and narrow grip trx rows for bi’s. Although like the guys have said it depends on the quality of each rep. focus on making every rep count! [/quote]
Pics and size of your arms.
edit
Actually, nevermind. Youre 5’11. 155 pounds. Therefore your opinion is irrelevant because you have no idea what it takes to put mass on your arms. [/quote]
Haha - couldnt care less what you think. You weren’t the one asking for an opinion. And im up to 165lbp, put on 10lbs in the last 2 months so i’m doing something right. And if you look at the title he asks for compound exercises for arms. Last time i checked curls arent compound exercises, supine rows are. Funilly enough i think it was Chad Waterbury who recommended both of the exercises i’ve listed only a week ago or so. But im sure you know a lot more than him…
[/quote]
When it comes to training for arm size, Bonez probably does know more…yes.
[quote]dre1986 wrote:
But im sure you know a lot more than him…
[/quote]
Bingo.
[quote]dre1986 wrote:
[quote]BONEZ217 wrote:
[quote]dre1986 wrote:
personally i like doing elevated diamond push ups for tri’s and narrow grip trx rows for bi’s. Although like the guys have said it depends on the quality of each rep. focus on making every rep count! [/quote]
Pics and size of your arms.
edit
Actually, nevermind. Youre 5’11. 155 pounds. Therefore your opinion is irrelevant because you have no idea what it takes to put mass on your arms. [/quote]
Haha - couldnt care less what you think. You weren’t the one asking for an opinion. And im up to 165lbp, put on 10lbs in the last 2 months so i’m doing something right. And if you look at the title he asks for compound exercises for arms. Last time i checked curls arent compound exercises, supine rows are. Funilly enough i think it was Chad Waterbury who recommended both of the exercises i’ve listed only a week ago or so. But im sure you know a lot more than him…
[/quote]
Heads up, people dislike Chad around these parts.
[quote]Sigma wrote:
[quote]putter2712 wrote:
Weighted feet elevated bench dips, and for biceps, wide grip BB curls laying face down on an incline bench. [/quote]
What the hell is a weighted feet elevated bench dip?[/quote]
You put 2 benches parallel to each other, you put your hands on one, feet up on the other, acouple of 50s on your lap, and dip.
Personally i feel it puts alot less strain on my delts than conventional dips, and i feel it more in my tricep.
dips, close grip pushups, chinups, close grip pullups
close grip pullups are great for forearms
[quote]dre1986 wrote:
[quote]BONEZ217 wrote:
[quote]dre1986 wrote:
personally i like doing elevated diamond push ups for tri’s and narrow grip trx rows for bi’s. Although like the guys have said it depends on the quality of each rep. focus on making every rep count! [/quote]
Pics and size of your arms.
edit
Actually, nevermind. Youre 5’11. 155 pounds. Therefore your opinion is irrelevant because you have no idea what it takes to put mass on your arms. [/quote]
Haha - couldnt care less what you think. You weren’t the one asking for an opinion. And im up to 165lbp, put on 10lbs in the last 2 months so i’m doing something right. And if you look at the title he asks for compound exercises for arms. Last time i checked curls arent compound exercises, supine rows are. Funilly enough i think it was Chad Waterbury who recommended both of the exercises i’ve listed only a week ago or so. But im sure you know a lot more than him…
[/quote]
Blind following the blind. Carry on. Enjoy your 85lb supine rows.
OP
Curl variations. 3 of them. Something standard or preacher type. Something with the humerus behind the torso (incline curl). Something with neutral grip.
For triceps: Heavy press or weighted/machine dips. Controlled extension (pushdown with various attachments). Overhead extension (PJR pullover).
There you go. Covers all the bases for complete development.
Or you can do squats and deadlifts to get big arms. Because compound lifts are so badass and everyone knows badasses have great arms…
My triceps are pretty decent, and I’d say my favorites for them are:
Weighted Dips
JM Press
Dead-stop extensions with chains
Oh, and from personal experience, yes, arms need isolation work, and Chad’s programs have done absolutely nothing for me when I tried them a couple years back.
x2 what Bonez listed, I prefer preacher curls, hammer curls and either spider curls (opposite side of preacher bench) or incline DB curls.
Triceps: My bread and butter is 3 second negative CGBP, as well as the other variations he mentioned. Although I prefer overhead extensions to PJR’s.