[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]
THIS. And just get bigger. Can’t just get big arms without big everything else. Compound exercises are a good change of pace, too(close grip inverted rows, heavy chins, heavy dips, close grip bench press, and I honestly really like pin lockouts with seated military presses for tricep devolopment). Honestly, start looking at powerlifting and strongman techniques and you might be pleasantly surprised.
[quote]BONEZ217 wrote:
[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…[/quote]
And THIS. I would also advise looking at this article, it helped me quite a bit in preventing overtraining and injury when training my arms more than usual:
I mostly enjoyed his “line-up” in terms what exercises to do when, mostly because it was outside of my box. Again, find what works.