posted Tue, 04/29/2014 - 06:41
1508
What are you doing for your HUGE ARMS AND FOREARMS
ad
Ok so I just wanted to know how you are building your massive arms, forearms and ripped tri's. Im currenty doing some EZ curl bars for 4 sets of 7-8 heavy weight followed by some dumbbell curls of 4 sets of 7-8 reps.
I then begin to hit my forearms with reverse ez curl bars 4 sets of 7-8 reps plus some hammer curls same sets and reps. For tri's I do kickbacks 4 sets 7-8 reps, reverse curls, and pressdowns for 4 sets 7-8 reps.My arms are growing slowly that's for sure and I try to work my arms twice a week. What's your routine looking like to build your arms.
Any other movements you throw in there that can be of assistance to myself.
FitFam
- Bookmark
- 0
- 0
At the end of an arm workout I throw in some 21s as many sets as I can until I crash and burn
Something I have started doing before my arm workout is 10 sets of 10 reps for both barbell curl and triceps cable pushdowns. These are down in superset fashion, however with no break, just alternate between the exercises with no rest until you have reached 10 sets for each. This really gets the blood into the arms and primed for growth. From that warm up you can then work to failure with a heavier weight.
hi, i don't think there's so much alternatives in terms of the movements done for arm growth (yeh the exercises are different) but really and truly its a one type movement due to the hinge joint of the arms
however, i have tried doing reverse curls on a preacher curl bench ....resting the arms on the pad allowed me to eliminate alot of extra movements that bring momentum into the equation, and it did really give some fabulous concentration on the forearms! i would definitely recommend trying this ..
Drop the kick backs and add in some weighted dips and skull crushers if you want to see a difference in your tris. For bis add in some heavy barbel curls with enough weight that you have to cheat the last couple reps so that you can catch some negatives.
mperkinsssmaybe you dont grow with heavy low rep. rich piana talks many times about how he got his arms to grow was super freaking high reps on cycle. (rich is open and talks about how to use roids). hes the same as me i need high 12-15 reps. small breaks. you want big arms kill it.. absolutely mash them. forget overtraining its for the lazy. kill them then wait and let them recover maybe it take a day or two.. once they recover NO MATTER WHAT YOURE WOKRING ADD ARMS the day you feel recovered repeat. its all about oh wow EOD arms? welll if youre going insane and i mean insane dont lie like a bitch and youre arms are find to trian EOD do it. just make sure your body stays in line... big arms and no lats and legs are gross
Hey guys, i agree with so much of the information you gave.....for me doing alot of reps with small breaks is a must for arm growth....reps till failure is a technique ive tried and i was surprised because i was always cautious of overtraining and now i see the flip side to it and its amazing !
I appreciate the feedback. Your post is very motivating. I can of course do more reps absolutely and you know what I will. Thanks for the positive information. I cant wait to hit it up this evening. You good people bro!!! +1
I start out with my bicep work out like this
1 warm up set of supinated curles 20 each arm
4 sets 8-10 range supinated dumbbell curles
4 sets of 8-10 hammer curles
4 sets 10-12 standing bent over one arm concentration curl
4 sets 8-10 incline dumbel curl flared out to the side
I am building massive biceps with this work out right here make each rep count and squeeze at the to of the contraction then lower the weight (don't let the weight lower you)
Gymjunkie, this appears to be a good routine absolutely. I like how you shoot for 8-10 reps with every set. I thought that if I lowered my reps that it would add size by going heavier but, I should be shooting for at least 10 reps. I was worried about overtraining my arms since they are such small muscles but I will switch it up, one day heavy and next time a bit lighter or whatever these skinny boys can handle. I know youre like 6'4 so you have long muscles as well which take a ton of blasting. I really appreciate the feedback, thanks for stopping by +1
It's always been my therory right or wrong if you have a body part that's lagging you work the shit out of them and it will have no choice to grow it's how I've trained all my life and I get good Gaines but everyone is different . Try it for a month and if you don't see progress try something else till u find the one that works for u
Most definitely will be trying it
Most definitely will be trying it
AnonAlso just a quick add in on the building up the forearms which is guarantee is to just pick up the grip squeeze you hold in your hand and squeeze it opened and close.... They will blow up your forearms... Lee hayward lives by it
I think that I will get some of those via the electronic bay. Ive always wanted some and now that Im really concentrating on the forearms, I might as well purchase these. Thanks for the information, those things have been around since the beginning of time. I use to use those back in the day when I would just be sitting around. Ive never had big arms or forearms but this year my arms appear to be growing finally after 20 years of in and out of the gym. I really appreciate you dropping some knowledge +1
AnonThats what this is all about my brotha!! Happy to be able to help!!