What kind of curls your talking about exactly? and about the chins should I play like 3 reps before I start bicep’s.? Is it ok to play bicep’s twice a week and tricep’s or once is ok. Just to mation that I play chest and back twice, one of the players said that it’s better to play bicep’s with tricep’s for some reasons.
I used to push the compound lifts over and over for arm size but some recent observations have me second guessing this. Ive recently got involved in armwrestling and some of these guys have huge arms in relation to their bodyweight and most of them dont do any heavy deadlifting and squats. I would still recomend people do compound movements as it cant hurt and I still think it helps but I wonder if people have gone to far in the no arm work theory. One thing that these armwrestlers are doing is heavy and brutal armwork. If anyone has done a 2 hour armwrestling practice it is very hard on the arms.
In my opinion I would still focus on the big compound lifts like deads, pressing, chins/pullups etc but would train the arms heavy and focus on increasing arm strength. The arms in my opinion respond best to lower reps. Frequency is also another consideration. I think arms do well with a higher frequency as well. 2-3xwk with lower volume and an emphasis on strength while still pushing the big compound lifts is the best bet. Just my 2 cents.
[quote]alablangy wrote:
What kind of curls your talking about exactly? and about the chins should I play like 3 reps before I start bicep’s.? Is it ok to play bicep’s twice a week and tricep’s or once is ok. Just to mation that I play chest and back twice, one of the players said that it’s better to play bicep’s with tricep’s for some reasons.[/quote]
I would recommend several sets (not reps) of weighted chins…
[quote]BarneyFife wrote:
My own experience has led me to disagree with the rows/chins/dips/benches are the guarenteed way for arm growth though. I can perform 10 perfect form chin-ups holding a 50 pound dumbell, at 190 in bodyweight.
…and how long have you been doing the 10 perfect chins with bw + 50? Strive to do more and see if your arms don’t grow. If you are not gaining overall weight nor adding a load to the exercises performed, why would you grow? There is no stimulus (training effect) or means (excess caloric consumption)
My arms didn’t grown like I wanted them too while I was working my way up to the 10 set 50 pound chin-up. My arms are only about 16.25, not very fucking big.
But, my arms are always overtrained too. I do about 1600 reverse curls a day, with 15 pounds of angle iron. It’s not a radical new training method, its just what part of what I do for a living. My forearms probably gained an inch within the first three months of doing my job. Several people have gotten carpal tunnel doing it though. and the company doesn’t understand why.