Primordialperformance.com


Arm Mass workout

Results 1 to 10 of 10
  1. #1
    Registered User

    Chris52686's Avatar

    Join Date
    Jun 2003
    Location
    SC
    Posts
    92
    Rep Points
    57229

    Arm Mass workout

    Hello, i need some a workout to follow on developing my arms, because they seem to be my weak point. I currently do

    Biceps
    concentrated curl 2x8
    hammer curls 2x8
    one arm curls 2x8
    e-z bar 2x6

    Triceps
    Pushdowns 3x12
    skull crusher 2x10

  2. #2
    is bulking

    plouffe's Avatar

    Join Date
    Nov 2003
    Location
    Michigan
    Posts
    1,786
    Rep Points
    112456

    More sets I'd say, about 4 - 5 sets of each movement, at 8-10 reps should do the trick.
    These are my favorite faces : - - -

    Personal Bests:

    Bench - 235
    Deadlift - 315 X 17
    Squat - 315 X 11
    40 yrd. - 4.65

  3. #3
    happy sumo
    ELITE MEMBER

    PreMier's Avatar

    Join Date
    Sep 2003
    Posts
    22,837
    Rep Points
    157391219


    Chris52686-- Thats MY eyedol in your avi!!!!

    Someday I will be just as big as Mariusz
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  4. #4
    Registered User

    Join Date
    Dec 2003
    Location
    Wales
    Posts
    11
    Rep Points
    10

    Isnt one of the only ways to add mass to the arms deadlifting?

    Im not exaclty an expert on training, but ive be told this many times, and have also read it a few times on the net
    Where the mind goes the body will follow

  5. #5
    jersey's here

    jadakris31's Avatar

    Join Date
    May 2003
    Location
    nj
    Posts
    390
    Rep Points
    289244

    i would say up the reps on biceps ... but the triceps should be 8 sets as well ... the triceps are bigger then the biceps (2/3 compares to 1/3 of the arm)

    and i would switch ..
    "concentrated curl 2x8
    hammer curls 2x8
    one arm curls 2x8
    e-z bar 2x6"

    to a different order like
    e-z bar
    one arm curls
    hammer curls
    concentration curls
    somehow trying to get the abs but bulk at the same time.......

  6. #6
    MP Minister of Pain!
    ELITE MEMBER

    DeadBolt's Avatar

    Join Date
    Sep 2003
    Location
    Ocean County NJ
    Posts
    7,561
    Rep Points
    3272684

    If you want bigger arms you need to concentrate on tri's. Try doing some close grip bench, skull crushers, dips, maybe a lill push downs. For Bi's do some preachers, BB curls, incline db curls, maybe some hammer curls as well. Those are some of the main mass building excersises.

    BTW pudz is massive, and I can't find his measurments anywhere. Do you know what his stats are?
    "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

    Today I do what others will not so that tomorrow I can do what others cannot!

  7. #7
    Super Moderator
    SUPER MODERATOR

    Mudge's Avatar

    Join Date
    Jun 2002
    Gender
    Male
    Location
    Bay Area
    Posts
    24,268
    Rep Points
    52981667


    All that for biceps and hardly anything for triceps?
    Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  8. #8
    The Blue Corsair

    Join Date
    Sep 2003
    Location
    Vancouver, BC, Canada
    Posts
    321
    Rep Points
    280908

    -barbell curl...2 x 4-6
    -preacher curl...2 x 4-6
    -hammer curl...1-2 x 4-6
    -CG bench press...3 x 4-6
    -skull crush...2 x 4-6
    -single arm dumbell extension...1-2 x 4-6


    That above is GoPro's arm workout (power section) which no doubt alot are familiar with. There are only two sets per exercise, and only three exercises per bodypart - and look at him. Sure, he likely has better genetics than we do, but it's comprehensive.

    Personally, I'd think many more additional sets would be over-training. If you did 4x or 5x on each of the exercises above, I think it'd do more damage than good!
    "Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."

    - George Washington

  9. #9
    Registered User

    Join Date
    Aug 2003
    Location
    Nottingham, England
    Posts
    3,826
    Rep Points
    2547525

    what your doin looks alright, but i'd recommend switching them exercises around

    like put skulls before pushdowns, add dips at the end to finish off your tris

    change weights, reps and speeds, try supersets... (they kill your triceps!)

    just gotta shock em into growth

    peace

  10. #10
    happy sumo
    ELITE MEMBER

    PreMier's Avatar

    Join Date
    Sep 2003
    Posts
    22,837
    Rep Points
    157391219


    Originally posted by DeadBolt
    BTW pudz is massive, and I can't find his measurments anywhere. Do you know what his stats are?

    The measurements of Mariusz Pudzianowski:
    - Neck 57 cm
    - Nape 54 cm
    - Waist 90 cm
    - Thigh 77 cm
    - Weight 131 kg
    - Height 186 cm
    - Chest 146 cm
    - Forearm 44 cm


    As for converting them, youll have to do that yourself Basically 6'2" and 175 lbs. Such a bad ass!
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Similar Threads

  1. Best Fullbody Workout For Mass?
    By Th3KaNgSt3R in forum Training
    Replies: 11
    Last Post: 04-23-2011, 12:35 PM
  2. best workout to do with CELL MASS????
    By eshban in forum Supplements
    Replies: 6
    Last Post: 11-24-2008, 05:12 AM
  3. Looking for a Mass Workout
    By Hafman in forum Training
    Replies: 3
    Last Post: 05-18-2008, 07:33 PM
  4. This an ok workout for mass?
    By KEFE in forum Training
    Replies: 27
    Last Post: 05-30-2007, 04:54 PM
  5. mass workout type
    By Jemal in forum Training
    Replies: 3
    Last Post: 06-26-2003, 06:15 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  


DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.