I found this secret the other day when I was having trouble getting a good “feel” for my Bi’s. I grabbed the 70’s and did a set of standing hammer curls to failure, then grabbed a set of 40’s and did standing concentrations to failure. It was one of those times where a superset was crucial to shock my muscles out of a regular routine.
Do Supinated arm curls after doing heavy rows.
Work on your grip. The Ivanko Super Gripper is a great investment.
Biceps: Chinups, followed by T-bat or barbell rows. Upright rows or clean jerks to finish.
Tricpes: Tricep bench press or Dips (weighted). Skull-Crushers. Diamond Pushups.
Forearms: No direct work, unless you need to build functional strength. Make sure you are doing some of the following: barbell or T-bar rows, deads, clean jerks, chins/pull-ups.
Also use rope pulls for tricep extensions or hammer curls of you want to work the forearms while hitting the arms at the end of a workout.
A great way to nail your biceps while working a lot of other muscles is to do close grip pull-ups or chin-ups. While you are doing them, picture the bicep contracting.
This always gives me a great arm workout and has the advantage of working out the lats, shoulders, forearms, and many other muscles while you do it. I feel it also helps to keep everything symetrical.
I found that I needed to work on my forearms first… my tris & bis took a back seat for awhile, but the end result was more than satisfactory. After my forearm strength and functionability grew, my tris & bis came around nicely.
Try pullups holding onto the ends of a towel wrapped around the bar. Grip and biceps will be hurtin’.
I have had the best results from concentrating on pullups/chinups and rows and doing occasional bicep work. I seem to get more bang for my limited energy expenditure this way.
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Focus on good form and not the amount of weights your using.
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Train your arms 2 to 3 times a week. But only do 3 sets everytime.
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Focus on the negatives.
Reverese grip skull-crushers as prescribed by CW. Hit’s the forearms pretty good too.
If your elbows hurt doing skull crushers, try doing cable pressdowns and california presses to get you tricep work without the joint pain.
For fore arms, i like to super set reverse curls with hammer curls to failure then open and close my hands to extend the pump.
Al
farmers walk for grip, 21’s for bi’s, board press for tri’s
charles staley EDT arm specialization:
Biceps - Weighted pull-ups
Triceps - Weighted dips
Less volume on the sets boys!!! Let your arms GROW!!
rope climbs emphasizing full range of motion and weighted dips have always worked well for me…
Don’t do isolation exercises for the arms. Only do compound. For ex. say you want to work the biceps, do chinups. Forearms do deadlifts. Triceps grow easier so don’t worry about those guys.
Well I find that you need to do direct arm work to really get your arms where you want them be, despite what some on the forum say. I like doing a few sets of lower reps <6 and then do one last set of around 12+.
For forearms, deads and chins. Thats all that needs to be done.
Very heavy weights (5 RM) bicep curls/tricep extensions, followed by 3-5 forced reps. Normally forced reps are a no-no due to the demand it puts on your nervous system, but it can be effective for isolation exercises for the arms.
One of the best bicep exercises that I have ever done is close grip negative Chin-ups!
Place a chair or bench by a Chin-up bar. Then take a grip which is approximately 8 inches between your little fingers. Begin with the chin over the bar and come down slowly to a dead hang position. When you complete one rep step up on the bench and position yourself immediately for the next rep, no resting!
Each rep should a minimum of :40! You may pause briefly on the way down in order to make sure that you are taking the alloted time. Keep a timer by your Chin-up bar so that you know you are not cheating yourself.
I recommend only two sets of 5 reps, and performing them no more than once per week! This is a grueling exercise and should not be over done.