[quote]dka1344 wrote:
Also, what about reverse grip barbell curls? i.e. overhand grip. I guess my theme today is reverse everything[/quote]
i like doing these, I always do either these (I also do them with a low pulley cable with the straight bar) or hammer curls.
Not only do you get the forarms and biceps but you hit the brachialis which gives the arm width when developed well. You can really see on a rear double bi when someone has great arms with well developed brachialis, it sticks out between the bis and tris.
I um… bought tickets to the gun show a while ago but they seem to have got lost in the mail. The memo said that if I go ‘ballz-to-de-wallz’, eat my heart out? ouch! and lift teh waitz the effects will cum? So im going to listen to it, gain another 100lbs and then see what happens.
If they dont come, can i go with you and you friends “fists of fury”
[quote]kingbeef323 wrote:
Decline Elbows Flared CGBP
Behind the head lying extensions
French presses
My bread and butter for tri’s. Ramped sets of 8-10 get the job done.[/quote]
You mentioned in the “a different way to ramp” thread how you switched from ramping sets of 8-10 to that method of going lower rep on the warm up and then a few top sets. Are you only doing that for certain muscle groups then?
I see alot of people here like close grip bench press in the smith machine, I am going to start adding these. What do you guys mean by “pushing towards your feet”?
Also, do you keep your scalps pulled back, back arched, and elbows tucked like normal bench?
[quote]carlcarlson wrote:
the biggest issue I notice with other peoples arm training is they use too much weight. They aren’t focusing on what they are doing moving the weight from A to B, this isn’t powerlifting it’s body building.
weights are only a means to an end.
Once I started focusing on the stretch and contraction on every set, I grew quickly. [/quote]
Took the words out of my mouth.
I’m really sick of people asking me “how much do you curl”
Me: ummm. 10 pounds?
usually followed by dumbfounded look.
Thanks.
ITS ARM DAY! so maybe I can get a response before I go, two questions:
is it ok to alternate bis and tris today? (for example, bb curls, then tri exercise, then bi exercise, then tri exercise) I feel like i can lift more if they get rest while the other muscle is being worked.
Also, what do you mean by push away from the body on cable pushdowns and stuff? I am trying to focus on my lateral head, so I am not quite sure what this means.
Yes. I normally alternate how i train arms. One week ill do All Bi, then all Tri. Another, ill do All Tri, then all Bi. The next ill alternate Bi and Tri exercises- like you just mentioned. I change it up a lot with Arms.
For the Cable movement try this- Grab a 1 handle cable, turn your back to the machine, bring your upper arm down to parallel to the floor, and for the movement just extend your arm.
If we’re talking about Cable pushdowns- When i was saying to push the bar away from you, i mean to not push it straight down, make an acute angle with your extensions, keep some distance between the bar and your body.
EZ bar curls
db overhead single arm tri extensions
db curls (not supinating)
smith machine close grip press (arched, scalps tight, elbows tucked)
straight bar cable curls
standing cable v bar pushdowns
maybe hammer curls?
rope extensions like in the video shown in this thread (hands apart until failure, then hands apart on negative)
I sent my workout before you posted.
I see, so for the cable movement, I grab the metal handle attachment, face away from the machine, take a step out, and with upper arm parallel to floor, just extend my arm out? so the negative should look like im about to pose my biceps. how high should the pulley be?
Also, do you recommend those rope extensions like in that video? he pushes away from the body, since the cable is attached overhead. they look pretty good i think ill give those a shotn too
Try it with an overhand and underhand grip, see where you feel it most. In response to the routine, i always try to work from my compound/2handed movements down to the isolation movements/1 hand movements, so id put your overhead extensions at the end.
I didnt know you could adjust the pulley height.
As for the video, idk, give it a shot. I havent done em yet, but thats basically because every “big guy” uses the center cables.
Hm, so coming home from the Gym today after having an Arm day, i realized “I didnt mention Forearms in that Arm thread of mine! DOH!”
So, in an attempt to resuscitate my unconscious thread, i say 'I come Bearing FRUIT, in the form of knowledge!" Does it entice you? IT SHOULD! EAT MY FRUIT!
LARGE forearms, if you dont got them but have large arms, people will point and say ‘synthol.’
Now, some of your big compound movements that require a lot of grip strength are going to tag your forearms into equations when you normally dont give it a second thought, but is it enough to achieve Great forearms? I say no.
So what is there to do? Do you grab a bar, spasm it up a couple times at the end of your arm routine, and call it a day? Cuz that aint gun’a fly!
Lately, if wanted to bring up my forearms, so im doing 3 exercises, one for my flexors, one for my extensors, and another for the brachioradialis itself. Dont know what these muscles are? Do yourself a favor and learn some basic anatomy. When you get down to isolation and targeting, you wont have to point to an area like a caveman and say “Im working this part.” Now, i treat forearms like i treat calves, heavy and high rep, nail em. Simple movements though, DB wrist curls Supinated and Pronated, then for the BR hammer curls, involving minimal bicep.
