Thread: Best Arm work out??

Brachali curls no such thing. If your curling your using your biceps brachii and depending on your grip extensors of the forearm. I take it that this is your forarm workout. The forearms are made up of many muscles, but the ones you need to be conserded with are in two groups the flexors and extensors. The Biceps brachii, brachialis, braachioradialis, flexor carpi radialis, flexor carpi unlaris are what we call flexor muscles. (the inside of forearm). The extensor carpi ulnaris, extensor carpi radialis longus, and extensor digitoum. ( the outside or top of your forearm) You need to treat each action of the forearm independitly.

The Biceps brachii, brachialis, braachioradialis, flexor carpi radialis, flexor carpi unlaris are what we call flexor muscles. That is muscle I was talking about. Thanks dgp!!

What are the best exercises for these muscles so I can add them my next arm work out??

Originally Posted by dgp

Brachali curls no such thing. If your curling your using your biceps brachii and depending on your grip extensors of the forearm. I take it that this is your forarm workout. The forearms are made up of many muscles, but the ones you need to be conserded with are in two groups the flexors and extensors. The Biceps brachii, brachialis, braachioradialis, flexor carpi radialis, flexor carpi unlaris are what we call flexor muscles. (the inside of forearm). The extensor carpi ulnaris, extensor carpi radialis longus, and extensor digitoum. ( the outside or top of your forearm) You need to treat each action of the forearm independitly.

Just to be clear you have a mix of forearm flexors and wrist flexors in your list. It is very misleading.

Originally Posted by pebble

Just to be clear you have a mix of forearm flexors and wrist flexors in your list. It is very misleading.

And what I said is misleading. I spoke in terms of joints, and limbs.

To make it more clear it should state you have listed both elbow and wrist flexors.

If you're really focused on getting your arms to grow, have you tried increasing the training frequency for that particular body part?

Or adding weight to your rows.

here is one:
warm up.
3 sets standing barbell curl
3 sets seated dumbel curls ( both arms together) on an inclined seat
3 sets one arm cable curls using preacher curl bench (i like this one) (could be done both arms together)
3 sets hammer grip curls.

extra moves for a change:
1- barbell curl standing but with close grip
2-preacher barbell curls with straight bar or ez bar
3- concentrated standing curls using the cross cable machine.
4- laying down on a bench on your back cable pull down . elbow fixed movement exactly like skull crushers but pulling with biceps pulling down using cable pulley

Thanks bgp...

How many reps of each exercise?

masterbation

BWarrior: i would normally do 12-15 reps for big muscles like the quadriceps....for biceps i would not go above 12, 8-12 is a good range.
sometimes it is good to go down heavier 6-8 reps in your second set of each exercise then in your last set go lighter again.

^ thanks for posting in here i fotgot to neg u the past 2 days. how are we ever gonna see if u can get a star for neggs if i keep forgetting

Originally Posted by sofargone561

^ thanks for posting in here i fotgot to neg u the past 2 days. how are we ever gonna see if u can get a star for neggs if i keep forgetting

no comment

Thanks BGP!!!
I mostly do 10 reps for each exercise. I have been thinking of going heavier and that is what I did yesterday. I mostly did like pyramids and it felt good. Going to start training like that with my arms.

One of my favorite arm workouts is basically a bunch compound movements that are just slightly altered to accentuate your arms more

The rep scheme is totally up to you I usually alternate weeks between 3 x 12/4 x8/5 x 5 then if I'm spent I'll do one week of active recovery where I do 2 sets of 15 with light weight.


Close grip bench press
Supinated bent rows
Dips
Chin ups

IMO these are killer for your bis and tris and you don't even have to work them directly. If you have some energy left over then throw in some accessory work but don't overdo it because biceps and triceps are smaller muscles and they definitely need time to heal.also heavy dead lifts are a great forearm exercise

have you tried super setting tris and bis together? Immediately switch from kickbacks to barbell curls, or pushdowns to hammer curls. Something along those lines with no rest between sets. I get a crippling pump from doing these. For your forearms heavy deadlifts and slow chin ups.

Originally Posted by withoutrulers

have you tried super setting tris and bis together? Immediately switch from kickbacks to barbell curls, or pushdowns to hammer curls. Something along those lines with no rest between sets. I get a crippling pump from doing these. For your forearms heavy deadlifts and slow chin ups.

supersets for the win!! love just straight slow chin ups and dips switching back and forth until i cant move.

Originally Posted by ErikW412

One of my favorite arm workouts is basically a bunch compound movements that are just slightly altered to accentuate your arms more

The rep scheme is totally up to you I usually alternate weeks between 3 x 12/4 x8/5 x 5 then if I'm spent I'll do one week of active recovery where I do 2 sets of 15 with light weight.


Close grip bench press
Supinated bent rows
Dips
Chin ups

IMO these are killer for your bis and tris and you don't even have to work them directly. If you have some energy left over then throw in some accessory work but don't overdo it because biceps and triceps are smaller muscles and they definitely need time to heal.also heavy dead lifts are a great forearm exercise

Good advice.

5 sets of dips
4 sets of pull-ups
3 sets of chin-ups
3 sets of bb rows

Almost 20 inches natural and I never have a real arm workout. I concentrate on compound work. If I'm depleting or feeling froggy I'll do a few sets of curls and tricep extensions... or I might cap off the compound with a few sets of mid weight curls, etc. Frying the small muscles can greatly effect your compound work later. I've heard of 3 or four people this year tearing biceps doing too much and too heavy arm work. it's just not that necessary unless you're in competition mode or something.

That seems like a lot of sets. I find sometimes less is more.

Tri and Bi and alternating like this, 3 min between exercises, 1 min between sets, my friday routine:
Warm Up:
Decline close grip pushups usually do about 60

Overhead Tri extension- 12,10,8,6 uping weight each time

Seated DB curls- 12,10,8,6

Weighted dips- this varies on your strength of course but the first set max just your body weight, than add weight to run the 10,8,6

Concetration curls- 12,10,8,6

DB Kickbacks- 12,10,8,6

Standing hammer curls- 12,10,8,6

Skull crushers- 12,10,8,6

Preacher curls- 12,10,8,6