Thread: Compound arm exercises

I use the compounds mainly and just do like 1 or 2 sets of the others. Results for me have been just as good as when I did multiple sets of curls/pushdowns etc etc

i will start the workout with a compound then from there move to isolation. i think both are key for almost any goal you have.

I think compound are good for mass, but isolation sahoe them and make them grow in ways mass adding won't. I'd recommend for tri's close grip presses, skullcrushers and dumbell/barbell extensions and go as heavy as with good form and with bi's, heavy barbell curls (straight bar if your wrists aren't susceptable to pain or strains), some sort of preacher curl using straight bar or dumbell and maybe alternate dumbell curls or concentration curls. Throw in some heavy hammer curls or reverse barbell curls every now and again to bolster your forearms/brachi etc. Stick to dumbell/barbell heavy freeweight movements first to add mass and some shape but don't worry about cables or machines etc yet till you've put on some decent size. I don't think the exercises you mentioned alone will be enough to produce good arms.