Arms

RockSolid · 11-20-2006, 10:04 PM

I dont waste my time with an arm workout, but twice a week I do one tricep and one bicep excercise at the end

Triceps - skullcrushers, close grip bench, pressdowns, or overhead extensions
Biceps I do 3-4 sets of preacher curls with some forced reps, seems to work good so far

I was wondering if supersets or anything similir is better for some serious size gains. Any suggestions or am I on the right track?

**CowPimp** · 11-21-2006, 09:36 AM

I don't think there is anything wrong with supersets, dropsets, and other such "shock" techniques. Although I think some people overuse them, I think it is pretty hard to kill yourself with this type of technique when curling or doing tricep pushdowns. There just isn't a huge neural involvement when doing said exercises.

RockSolid · 11-21-2006, 09:37 PM

I have a good feel for my triceps, however I was wondering if doing like 2 excercises for 3 sets 2X a week for biceps is too much, could I do more?

example

Mon - Preacher 3 sets, Concentration Curls 3 set

Thurs - barbell curls 3 sets, hammer curls 3 sets

is that good enough/too much?

camarosuper6 · 11-21-2006, 10:34 PM

Arms are always an afterthought for me.

Get big everywhere else first then your arms will follow.

JimSnow · 11-22-2006, 09:12 AM

I sep my workout into 2 segments. Wake up... piss around w/the weights - do something weird and play with insignificant movements like bis, tris, abs. Then go to work.

Do the real workout when I get home.

Nothing wrong with that.

katt · 11-22-2006, 11:50 AM

When I get done with my push or pull, I find that my tris/bi's are already kicking in, so I usually do 2 sets of 8-10 or so and that usually is good for me.

swordfish · 11-22-2006, 02:30 PM

there are plenty of SIGNIFICANT MOVEMENTS for the tris...... dips, close grip, skull crushers, tricep pullovers, 2 arm dumbell ext. ...... reverse grip close grip bench......

Sexybeast777 · 12-13-2006, 03:43 AM

Arms are so important to me, the bigger, the better

Sweet_Dell · 12-14-2006, 05:04 AM

Quote:

Originally Posted by katt

When I get done with my push or pull, I find that my tris/bi's are already kicking in, so I usually do 2 sets of 8-10 or so and that usually is good for me.

That's what I usually do as well. Anymore and I think it would be overkill for the arms.

Double D · 12-14-2006, 07:47 AM

Well if you are looking for something to finish off your bis or tris drop sets are nice, but just like CP said you have to only do them now and then. Once every month and a half or so IMO. I also like partials and holds in the middle of the rep. As far as the ultimate tri builder goes, my vote goes to skulls. They make my triceps so sore its not even funny.

Bernie2 · 12-16-2006, 11:21 PM

If what you are doing is giving you gains that is awesome. If your gains slow down you may want to change up your routine and add in some additional hammer curls , barbell curls for bicept and skull crushers for tricepts. I made the mistake of cutting out my bicept workout for a 6 weeks once because I was heavy into weighted chins. My bicepts deteriorated. Now I am back into working my bicepts and have gained back my losses. Live and learn.

swordfish · 12-17-2006, 02:38 PM

there is no fucking t in bicep or tricep you moron

JimSnow · 12-17-2006, 03:45 PM

Quote:

Originally Posted by Sexybeast777

Arms are so important to me, the bigger, the better

That's unique. So many of us really don't care what our arms look like.

BigGuns Jim Snow. LOL

I'd sell a quarter inch off my arm for some of Al Bundy's "BIG-UNS"!

Bernie2 · 12-18-2006, 05:22 PM

Quote:

Originally Posted by swordfish

there is no fucking t in bicep or tricep you moron

My bad. It's best to treat others the way you would want to be treated. Disrespect for others will only breed disrespect from others.

God Bless.

Squaggleboggin · 12-18-2006, 06:04 PM

Does anyone else think that's ironic? No 't' in 'tricep'...?

Sorry, couldn't resist...

swordfish · 12-18-2006, 09:51 PM

Quote:

Originally Posted by Bernie2

My bad. It's best to treat others the way you would want to be treated. Disrespect for others will only breed disrespect from others.

God Bless.

im tired of hearing that, it drives me crazy

at the end of tricep and bicep.... you know what i mean.......

11-20-2006, 10:04 PM	#1
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	Arms I dont waste my time with an arm workout, but twice a week I do one tricep and one bicep excercise at the end Triceps - skullcrushers, close grip bench, pressdowns, or overhead extensions Biceps I do 3-4 sets of preacher curls with some forced reps, seems to work good so far I was wondering if supersets or anything similir is better for some serious size gains. Any suggestions or am I on the right track?

11-21-2006, 09:36 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I don't think there is anything wrong with supersets, dropsets, and other such "shock" techniques. Although I think some people overuse them, I think it is pretty hard to kill yourself with this type of technique when curling or doing tricep pushdowns. There just isn't a huge neural involvement when doing said exercises.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-21-2006, 10:34 PM	#4
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,329	Arms are always an afterthought for me. Get big everywhere else first then your arms will follow.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-22-2006, 09:12 AM	#5
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	I sep my workout into 2 segments. Wake up... piss around w/the weights - do something weird and play with insignificant movements like bis, tris, abs. Then go to work. Do the real workout when I get home. Nothing wrong with that.
	"Wait 'till you see special photos of my old man butt in April!"

12-14-2006, 07:47 AM	#10
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Well if you are looking for something to finish off your bis or tris drop sets are nice, but just like CP said you have to only do them now and then. Once every month and a half or so IMO. I also like partials and holds in the middle of the rep. As far as the ultimate tri builder goes, my vote goes to skulls. They make my triceps so sore its not even funny.
	www.crossfit.com

11-21-2006, 09:37 PM	#3
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	I have a good feel for my triceps, however I was wondering if doing like 2 excercises for 3 sets 2X a week for biceps is too much, could I do more? example Mon - Preacher 3 sets, Concentration Curls 3 set Thurs - barbell curls 3 sets, hammer curls 3 sets is that good enough/too much?

11-22-2006, 11:50 AM	#6
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,050 Photos: 37	When I get done with my push or pull, I find that my tris/bi's are already kicking in, so I usually do 2 sets of 8-10 or so and that usually is good for me.

11-22-2006, 02:30 PM	#7
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	there are plenty of SIGNIFICANT MOVEMENTS for the tris...... dips, close grip, skull crushers, tricep pullovers, 2 arm dumbell ext. ...... reverse grip close grip bench......

12-13-2006, 03:43 AM	#8
Sexybeast777 Registered User Join Date: Dec 2006 Posts: 152 Photos: 9	Arms are so important to me, the bigger, the better

12-16-2006, 11:21 PM	#11
Bernie2 Registered User Join Date: Dec 2006 Posts: 48	If what you are doing is giving you gains that is awesome. If your gains slow down you may want to change up your routine and add in some additional hammer curls , barbell curls for bicept and skull crushers for tricepts. I made the mistake of cutting out my bicept workout for a 6 weeks once because I was heavy into weighted chins. My bicepts deteriorated. Now I am back into working my bicepts and have gained back my losses. Live and learn.
Bernie2 Registered User Join Date: Dec 2006 Posts: 48

12-17-2006, 02:38 PM	#12
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	there is no fucking t in bicep or tricep you moron

12-18-2006, 06:04 PM	#15
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Does anyone else think that's ironic? No 't' in 'tricep'...? Sorry, couldn't resist...
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

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