I need a new arm workout!! Tris need help.

MCPaulyB · 06-08-2005, 11:22 AM

I can really hit my Bi's hard, but my Tris are hard for me to hit up hard and get a good pump. I need some advice, here is my current arm workout:

Tris First:
nose breakers x3
single arm overhead extension x3 each arm
Tri cable extension x3
overhead cable rope extension x3

Bis Second:
Standing barbell curl x3
Seated alternate dumbell OR single arm preacher x3
seated single arm concentration x3
preacher machine x3 OR standing cable curl x3
standing dumbell hammer x3

I want something that will shock the hell outta my tris!!

ihateschoolmt · 06-08-2005, 11:26 AM

Quote:

Originally Posted by MCPaulyB

I can really hit my Bi's hard, but my Tris are hard for me to hit up hard and get a good pump. I need some advice, here is my current arm workout:

Tris First:
nose breakers x3
single arm overhead extension x3 each arm
Tri cable extension x3
overhead cable rope extension x3

Bis Second:
Standing barbell curl x3
Seated alternate dumbell OR single arm preacher x3
seated single arm concentration x3
preacher machine x3 OR standing cable curl x3
standing dumbell hammer x3

I want something that will shock the hell outta my tris!!

Way too much volume for biceps. For tri's try CG benchx3 skull crushersx2 weighted dipsx2

MCPaulyB · 06-08-2005, 11:33 AM

Quote:

Originally Posted by ihateschoolmt

Way too much volume for biceps. For tri's try CG benchx3 skull crushersx2 weighted dipsx2

That's good for strength and all, but I need something that really hits them hard and isolates.

ihateschoolmt · 06-08-2005, 11:40 AM

Quote:

Originally Posted by MCPaulyB

That's good for strength and all, but I need something that really hits them hard and isolates.

Compound movements make you gain the most mass.

The Monkey Man · 06-08-2005, 11:40 AM

Change up the way you do the exercises...

Throw in the CG's & Dips first

...Then use the shaping motions to flush them pumped..

I like to alternate arms...
(Bi, tri, bi, tri, then compound the two in a SS at the end for shape)

This gives more rest between heavy first motions, and allows me to push higher #'s

MCPaulyB · 06-08-2005, 11:56 AM

Good advice Donkeyman!!

HardTrainer · 06-08-2005, 12:42 PM

This is what i did for my arms on my last training cycle

.

^^ thats it.

TheCurse · 06-08-2005, 12:49 PM

i never do a seperate arm day, always throw em in with their associated muscle groups. ive seen some decent results with this system.

ihateschoolmt · 06-08-2005, 12:49 PM

Quote:

Originally Posted by HardTrainer

This is what i did for my arms on my last training cycle

.

^^ thats it.

Yea, if your doing full body work outs, then you don't need to directly train arms, but it doesn't work as well when you train BP's.

drew.haynes · 06-08-2005, 12:54 PM

If you are overloading as much as possible, you should be able to make awesome gains with only about 4-5 sets on tris and 4-5 sets on bis... total. My skullcrushers have gone up 50% in weight since december... I only do 2-3 sets skulls and 2 sets cable pressdowns.

I do the pressdowns like this, stable, but in this position, leaning forward some so that my arms never hit my torso... <see attached>

BigDyl · 06-08-2005, 02:00 PM

Quote:

Originally Posted by drew.haynes

If you are overloading as much as possible, you should be able to make awesome gains with only about 4-5 sets on tris and 4-5 sets on bis... total. My skullcrushers have gone up 50% in weight since december... I only do 2-3 sets skulls and 2 sets cable pressdowns.

I do the pressdowns like this, stable, but in this position, leaning forward some so that my arms never hit my torso... <see attached>

Damn dude, you have some big arms.

drew.haynes · 06-08-2005, 02:05 PM

Quote:

Originally Posted by BigDyl

Damn dude, you have some big arms.

Lol, sorry... I WISH that was me... that's Jeff Willet... AST's bodybuilder. www.ast-ss.com

He's in my gallery too.

The Monkey Man · 06-08-2005, 02:06 PM

Quote:

Originally Posted by drew.haynes

Lol, sorry... I WISH that was me... that's Jeff Willet... AST's bodybuilder. www.ast-ss.com

He's in my gallery too.

Oh yeah.. Mr Spock can kick his ass!

MCPaulyB · 06-09-2005, 12:14 PM

What other new tri exercises can I try? <- no pun intended

99hawkins · 06-09-2005, 12:21 PM

Overhead extention with DB
Rope pushdown
CG bench
DB Kickbacks
French curls

MyK · 06-09-2005, 01:34 PM

what i do, that realy isolates my tris, is this. on my third exercis I go to the cable machine, whatever its called, i put the cables to the top with a straight bar on one and the rope on the other.

I do pushdowns with the straight bar really heavy, about 100 pounds 6-8 reps.

i then jump over to the rope and do rope push downs. with my fists together i pust the ropes down to my waist and then kick my fists out so each hand is next to the associated hip. do these with about 40-50 pounds and do them until failure, you should only be able to do about 4 - 8 reps.

these will isolate and kill your tris, so you wont be able to wash your hair in the shower after, no the feeling i mean!! lol

i posted the weight i use as a guide, obviosly adjust acoordingly

MyK · 06-09-2005, 01:36 PM

^^ their suppersetted incase you didn't realize, 3 sets

TriZZle305 · 06-09-2005, 03:10 PM

Skull Crushers are my personal favorite

06-08-2005, 11:22 AM	#1
MCPaulyB Registered User Join Date: May 2005 Location: Stamford, CT Posts: 79	I need a new arm workout!! Tris need help. I can really hit my Bi's hard, but my Tris are hard for me to hit up hard and get a good pump. I need some advice, here is my current arm workout: Tris First: nose breakers x3 single arm overhead extension x3 each arm Tri cable extension x3 overhead cable rope extension x3 Bis Second: Standing barbell curl x3 Seated alternate dumbell OR single arm preacher x3 seated single arm concentration x3 preacher machine x3 OR standing cable curl x3 standing dumbell hammer x3 I want something that will shock the hell outta my tris!! 5'-10" 175lb

06-08-2005, 11:40 AM	#5
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 14,393 Photos: 57	Change up the way you do the exercises... Throw in the CG's & Dips first ...Then use the shaping motions to flush them pumped.. I like to alternate arms... (Bi, tri, bi, tri, then compound the two in a SS at the end for shape) This gives more rest between heavy first motions, and allows me to push higher #'s Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

06-08-2005, 11:56 AM	#6
MCPaulyB Registered User Join Date: May 2005 Location: Stamford, CT Posts: 79	Good advice Donkeyman!! 5'-10" 175lb

06-08-2005, 12:49 PM	#8
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 774 Photos: 6	i never do a seperate arm day, always throw em in with their associated muscle groups. ive seen some decent results with this system. Still Alive.

06-09-2005, 12:14 PM	#14
MCPaulyB Registered User Join Date: May 2005 Location: Stamford, CT Posts: 79	What other new tri exercises can I try? <- no pun intended 5'-10" 175lb

06-08-2005, 12:42 PM	#7
HardTrainer Member Join Date: May 2005 Posts: 472	This is what i did for my arms on my last training cycle . ^^ thats it.

06-09-2005, 12:21 PM	#15
99hawkins Integrity Join Date: May 2005 Location: England Posts: 201	Overhead extention with DB Rope pushdown CG bench DB Kickbacks French curls

06-09-2005, 01:34 PM	#16
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	what i do, that realy isolates my tris, is this. on my third exercis I go to the cable machine, whatever its called, i put the cables to the top with a straight bar on one and the rope on the other. I do pushdowns with the straight bar really heavy, about 100 pounds 6-8 reps. i then jump over to the rope and do rope push downs. with my fists together i pust the ropes down to my waist and then kick my fists out so each hand is next to the associated hip. do these with about 40-50 pounds and do them until failure, you should only be able to do about 4 - 8 reps. these will isolate and kill your tris, so you wont be able to wash your hair in the shower after, no the feeling i mean!! lol i posted the weight i use as a guide, obviosly adjust acoordingly

06-09-2005, 01:36 PM	#17
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	^^ their suppersetted incase you didn't realize, 3 sets

06-09-2005, 03:10 PM	#18
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	Skull Crushers are my personal favorite My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

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