+ 1 Want bigger arms?!?!
Maybe its my genetics, but I give mostly credit to my short intense arm workout days to my 17" arms.
I'm 22
184lbs
6'0"
9%bf
Superset, superset, and maybe a triset if you can handle it.
I do quick 30-40min arm day. Soley devoted to arms. Usually around 30sec breaks between sets, i use walking to the water fountain and taking a sip as my way of pacing sets.
Barbell wide grip curl 3x12-8 superset with close grip bench 3x12-8
(Every exercise is 3x12-8 for the record so I don't keep typing it)
Barbell close grip curl superset with French press
Seated incline dumbbell curls superset with overhead barbell tri extensions
Cable bar reverse curl superset with reverse grip bar(I use the curl bar) tri extensions
Cable isolation curls superset with cable close grip tri push downs.
This is a general layout of what one of my arm days would look like. I always mix up the order and try to keep it fairly high intensity. It's helped my arms get to the size they are so I wanted to pass some knowledge on.
- Bookmark
- 1
- 0
I got 20.5 inch arms and advise against supersets.
what do you advise? im trying to bulk
I switch between a dorian yates training style to a regular bodybuilding routine every other workout.
On the "Dorian" day I would start off at some kind of machine preacher curl or dumbbell curl, do 3-4 sets to warmup and then 1 final incredibly heavy set with 8-10 reps and include 2 negative reps. Then I would finish off with 2 other exercises that don't involve much concentration like standing dumbbel and standing barbell curls.
On the "Regular" day I would do 3-4 exercises with 10-12 reps and really focus on good form and muscle contraction.
+1 for contribution and creating an interesting conversation.
For size, how many sets max overall for biceps and triceps in a workout??? I usally do 12 for tris and 10 for biceps. Too many?
Looks pretty solid to me man.
Yeah. I like a day devoted to arms. When I do my other body parts I really try to isolate it all.
DOUBLE G 67YOU WOULD HAVE 19" ARMS IF YOU CUT SOME EXERCISES OUT!! TRI'S GET AN ENORMOUS W/O WITH CHEST AND SHOULDERS AND BI'S GET HIT WITH BACK....THEORETICALLY HIT TRI'S MODERATELY AND BI'S HARD..I LOVE THE 12 REPS,DEF ON POINT BUT I BET YOU CAN MAKE WAYYY BETTER GAINS WITH LESS!!! ESPECIALLY IF YOU ARE SUPERSETTING SUCH SMALL MUSCLE GROUPS
Agreed bicep curls shape the bicep, raw size comes from many other workouts. Like back workouts - bent over rows, chin ups etc.
I also agree, triceps will help you get bigger arms. Triceps are a bigger muscle in general.
Have you ever added drop sets? For me once a month is all I can handle.
I have, but it's rare bc adding them with supersets would be overkill. So if I do it's not in a superset. And usually it's on incline dumbbell curl and cable rope tri extensions
And yes... I know 17" arms aren't massive...but it's def a start
A superset is a set combined with a set of another
Excersice making one set. No break in between the two different workout. My theory behind why it works so good for me is bc the bi's and tri's pull and stretch each other. Keeping constant blood flow to the arms and really triggering growth
I also superset arms. Works real well for me. I have a real nice high peak on my biceps that I contribute to two specific exercises. After warm up and ready to roll I do straight bar closer grip curls for 10-12 but I found the way I isolate it is what does it for me. Elbows slightly in front of me instead of tight to hips and never go all the way down. Thus keep severe tension on the bicep. Burns like hell but love it. I do a few different things in between to constantly confuse them on a every other week basis including free weights and cables. I finish with 3 sets of preacher curls. first set is heaviest and next 2 go lower and burnout on really slow controlled painful burning reps without straightening out and losing tension. I love sitting like im going to do lat pulldowns but curls the bar down behind my head. Really hits me in a whole different way and love it. Triceps for me (and not bragging but my triceps are large and in charge) lol downward rope extensions with seperating arms at bottom for me is key. As most will agree,alot of it comes down to muscle control and isolation. Donkey kickbacks,bench dips,and good old fashion double dumbell press behind head does it for me. Sorry for the long ramble post. One more thing to add,as alot of these guys have said,dont over do arms. With arms alot of times less is more. You use your arms with chest,back,and shoulders alot. I always try to do arms either monday(since I take off saturdays and sundays) this way they are fresh or on friday after doing legs on Thursday so they had a whole day and a half to recouperate after chest back or shoulders. Hope my ramble helped a little. Hit it hard and when ya wanna put it down because it burns and hurts.....go for one more.