Chris52686

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

Stats
Age-18
Weight-195
Bench-290
Squat-335
Power Clean-225
Deadlift-405

plouffe

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

PreMier

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.

NitrogenY3K

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

jadakris31

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.......

DeadBolt

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

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Mudge

All that for biceps and hardly anything for triceps?

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

BlueCorsair

-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

Tha Don

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

PreMier

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.