Arms: Routine and what's seems 2 B best?

Big Smoothy · 06-19-2004, 02:53 AM

Everyone is different and different ways work best for different people.

I currently do Bis and Tris every 7 days.

I figure my bi-s and tri-s get hit quite a bit during the other workout days. Since the Bis and Tris are small, they can be over-trained more easily than other muscles of the body - I think.

Bis and Tris: Exercises and Order of Exercises.

1. CG BP - smith - 3 X 8-12

2. Concentration Curl - 2 X 10 and 3rd time 21s

3. Pushdown - 4 X 10-12

4. Preacher Curls 2 X 10 and 3rd time 21s to failure

5. Skull Crushers - 3 X 10

Usually these exercises are done 1 to 2 reps before failure.

Any other ideas or things I can do better? Thanks.

**CowPimp** · 06-19-2004, 03:24 AM

Switch up the exercises, tempo, rep ranges, and maybe even do supersets occasionally. Oh yeah, and don't use smitch machines. It is better to have to stabilize the weight with your muscles. I advocate free weights all the way.

Big Smoothy · 06-19-2004, 08:01 AM

Thanks CowPimp. I only use the smith for the CG PB 3/4 range but will switch soon.

I also forgot to add Hammer Curls.

I switch rep. ranges often, but have never SuperSetted before.

'Bout time I try.

Thanks, Snaff.

JoeR. · 06-19-2004, 09:36 AM

I keep reading around that barbell curls are the best mass builder for bis, just an fyi.

**Prince** · 06-19-2004, 10:26 AM

Quote:

Originally Posted by Mr_Snafu

Any other ideas or things I can do better? Thanks.

do not always go to failure, not a good idea.

how about some standing barbell curls?

**CowPimp** · 06-19-2004, 01:55 PM

Oh yeah, and you might want to try and do some CG chinups. If you really focus on using your biceps then it can be quite intensive.

aztecwolf · 06-19-2004, 02:57 PM

Quote:

Originally Posted by Robert DiMaggio

do not always go to failure, not a good idea.

how about some standing barbell curls?

what's the problem with always going to failure?

titans1854 · 06-19-2004, 02:57 PM

Quote:

Originally Posted by Robert DiMaggio

do not always go to failure, not a good idea.

why not go to failure everytime? i've never heard of that. i go to failure for every set on every excercise. is it because you might overtrain or something?

LAM · 06-19-2004, 03:00 PM

Quote:

Originally Posted by titans1854

why not go to failure everytime? i've never heard of that. i go to failure for every set on every excercise. is it because you might overtrain or something?

you can burn out your CNS by training to failure all the time...

06-19-2004, 02:53 AM	#1
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,937	Arms: Routine and what's seems 2 B best? Everyone is different and different ways work best for different people. I currently do Bis and Tris every 7 days. I figure my bi-s and tri-s get hit quite a bit during the other workout days. Since the Bis and Tris are small, they can be over-trained more easily than other muscles of the body - I think. Bis and Tris: Exercises and Order of Exercises. 1. CG BP - smith - 3 X 8-12 2. Concentration Curl - 2 X 10 and 3rd time 21s 3. Pushdown - 4 X 10-12 4. Preacher Curls 2 X 10 and 3rd time 21s to failure 5. Skull Crushers - 3 X 10 Usually these exercises are done 1 to 2 reps before failure. Any other ideas or things I can do better? Thanks.

06-19-2004, 03:24 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Switch up the exercises, tempo, rep ranges, and maybe even do supersets occasionally. Oh yeah, and don't use smitch machines. It is better to have to stabilize the weight with your muscles. I advocate free weights all the way.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-19-2004, 01:55 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Oh yeah, and you might want to try and do some CG chinups. If you really focus on using your biceps then it can be quite intensive.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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06-19-2004, 08:01 AM	#3
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,937	Thanks CowPimp. I only use the smith for the CG PB 3/4 range but will switch soon. I also forgot to add Hammer Curls. I switch rep. ranges often, but have never SuperSetted before. 'Bout time I try. Thanks, Snaff.

06-19-2004, 09:36 AM	#4
JoeR. Registered User Join Date: Mar 2004 Location: atl Posts: 455 Photos: 13	I keep reading around that barbell curls are the best mass builder for bis, just an fyi.