I am just getting finished with doing an 8-week shoulder specialization program and was interested in focusing on arms for around 6-weeks. Anyone have any suggestions?
I would think a steady diet of barbell curls, hammer curls, close grip bench press and some skullcrushers…
I’d lay off the direct tricep work, if you just finished an 8 week Shoulder spec…massive tricep involvement on all shoulder presses.
I’d let em rest, and blast the biceps.
I’ve been having a lot of success using dead start bicep curl movements…Restart Precher Curls (let the bar come to a COMPLETE pause on the rack/bench between reps), BB curls from pins (same idea as the restart prechers). Just be sure to maintain “tightness” between reps…in other words, don’t relax your arms, but don’t keep them maximally tight/flexed either.
Also, be sure to use a variety of rep configuratios (between 1-6 reps (small range of motion for arms, so you could probably do some higher rep, constant tension type reps too)…Force spectrum ramping, ratchet sets (I actually like 2 reps, then 4 reps for biceps…not sure if it makes a lot of difference from the I,BB recommended 1 rep-3 rep configuration. It seems most people who aren’t familiar with ratchet sets, neuroligically efficient, or use strict technique, would maybe get more out of 2 rep-4 rep ratchet…but, not entirely sure), and I also really like the Max Force sets (do 2-3 reps per set, EACH set using around 80-85% of your 1 RM). I’d also do a Max Rep sets at a reduced weight following your last bicep movment of the day.
I’m wondering if it would make any sense to do an arm spec three days per week, and put chest, back, shoulders and legs on maintenance mode on your other training days…hmmmm?
i like 3-4 sets in the 8-10 rep range for arms
I think Thibs has a bunch of old articles about arm spec. programs.
[quote]synergy93 wrote:
I’d lay off the direct tricep work, if you just finished an 8 week Shoulder spec…massive tricep involvement on all shoulder presses.
I’d let em rest, and blast the biceps.
I’ve been having a lot of success using dead start bicep curl movements…Restart Precher Curls (let the bar come to a COMPLETE pause on the rack/bench between reps), BB curls from pins (same idea as the restart prechers). Just be sure to maintain “tightness” between reps…in other words, don’t relax your arms, but don’t keep them maximally tight/flexed either.
Also, be sure to use a variety of rep configuratios (between 1-6 reps (small range of motion for arms, so you could probably do some higher rep, constant tension type reps too)…Force spectrum ramping, ratchet sets (I actually like 2 reps, then 4 reps for biceps…not sure if it makes a lot of difference from the I,BB recommended 1 rep-3 rep configuration. It seems most people who aren’t familiar with ratchet sets, neuroligically efficient, or use strict technique, would maybe get more out of 2 rep-4 rep ratchet…but, not entirely sure), and I also really like the Max Force sets (do 2-3 reps per set, EACH set using around 80-85% of your 1 RM). I’d also do a Max Rep sets at a reduced weight following your last bicep movment of the day.
I’m wondering if it would make any sense to do an arm spec three days per week, and put chest, back, shoulders and legs on maintenance mode on your other training days…hmmmm?
[/quote]
wat
[quote]synergy93 wrote:
I’d lay off the direct tricep work, if you just finished an 8 week Shoulder spec…massive tricep involvement on all shoulder presses.
I’d let em rest, and blast the biceps.
I’ve been having a lot of success using dead start bicep curl movements…Restart Precher Curls (let the bar come to a COMPLETE pause on the rack/bench between reps), BB curls from pins (same idea as the restart prechers). Just be sure to maintain “tightness” between reps…in other words, don’t relax your arms, but don’t keep them maximally tight/flexed either.
Also, be sure to use a variety of rep configuratios (between 1-6 reps (small range of motion for arms, so you could probably do some higher rep, constant tension type reps too)…Force spectrum ramping, ratchet sets (I actually like 2 reps, then 4 reps for biceps…not sure if it makes a lot of difference from the I,BB recommended 1 rep-3 rep configuration. It seems most people who aren’t familiar with ratchet sets, neuroligically efficient, or use strict technique, would maybe get more out of 2 rep-4 rep ratchet…but, not entirely sure), and I also really like the Max Force sets (do 2-3 reps per set, EACH set using around 80-85% of your 1 RM). I’d also do a Max Rep sets at a reduced weight following your last bicep movment of the day.
I’m wondering if it would make any sense to do an arm spec three days per week, and put chest, back, shoulders and legs on maintenance mode on your other training days…hmmmm?
[/quote]
Your advice for someone who wants bigger arms is to “rest” his triceps for 6 weeks?
Joke right?
Thats not rest. Thats called planned intentional atrophy.
You have a great build but I think that particular piece of advice is terrible.
OP
2-3 exercises for biceps
2-3 exercises for triceps
Train both muscle groups directly 2x per week.
Session A will vary from Session B in a few ways. The constant should be a “main movement” that you use to track strength gains. Vary the sessions by either changing the rep range of the other movement. Doing a different movement. Or both.
You can also do a regular workout one day and a pre-exhaust workout the next.
A pre-exhaust workout could have 3 movments and start biceps with incline curls and start triceps with a bar pushdown/overhead ext super set. Then move on to (the main movements) barbell curls or dumbell curls (for biceps) and smith close grip press for triceps. Finish with a form of preacher curl (depending on the main movement) for biceps and PJR pullover for triceps.
I didn’t mean for him to NOT TRAIN his triceps at all, and I never specified any certain amount of time to stop working his triceps, but I can see why you assumed I meant 6 weeks, based on his original question.
I should have been clearer.
Since his triceps were so heavily involved in the shoulder phase, it may be a good idea to back off on the direct tricep work. They’ll still be getting plenty of work on all other chest pressing movements.
Personally, I’d take out direct tricep work for at least 10 days, then start to work them back in.
Besides, it doesn’t make much sense to look at just the arm aspect of his program. Setting up an optimal arm program/focus will depend on the design of the overall program. The upper arms are almost always overworked in any program/body part focus.
Plus, there’s set/rep configurations, loading parameters, workout density, volume, and nutritional factors to be considered. All of which play an integral role in hypertrophy.
Train forearms more? Start by whackin’ it 3-4x a day… An added benefit is the increase in grip strength!
Pick 2-3 of your favorite movements for both Bis and Tris, do them, switch exercises around as you see fit, add weight and reps to the bar, keep at it, you’ll see growth.
[quote]BONEZ217 wrote:
You have a great build but I think that particular piece of advice is terrible. [/quote]
Yea - just looked at the pics. Dude is bricked.