Thread: Arm workouts

I don't do arm workouts. I do push/pull legs and my arms get hit hard from compound exercises. I add one isolation exercise for biceps at the end of a pull, and one isolation for triceps at the end of a push.

Forearms are worked 2 days a week and aren't aligned with my program. I do 3 sets of wrist rolls and 3 sets of reverse wrist rolls.

I only do one isolation exercise for arms once a week: Biceps Curls. Other than that, only compound lifts for the arms.

compound and 2 isolation. heavy db hammer curls, and bb curls. triceps bench dips, with plate on lap.. and maybe pushdowns

Depends on the program im doing. Sometimes ill throw in one or two arm isolation movements for fun, sometimes i wont.

Like most people here, i focus on overall development with compound movements such as rowing and pressing and increased arm size is a side effect of that.

i also do alot of compound exercises which works the arms well. i dont necessarily do a isolation exercises at the end my push/pull days, but i do make sure i have a compound exercise which work the arms more than other compounds exercises. what i means is on my push days i do about about 3-4 sets of dips, which really works the triceps and chest. and on my pull day i do 3-4 sets of close grip chin ups which really works the biceps and lower lats.

what do you guys think will these two exercises along with the other compound exercises help me get some big gun (well big for me anyway, most liky small for you). thanks in advance.

Standing straight bar curls, seated straight bar preachers, db curls, close grip bench, and tricep pushdowns, seated dips on occasion.

On a rare occasion when I'm not completely dead from my routine, i will throw in a set of DB Curls or hammer curls on a pull day, and skull crushers or tricep pushdowns on a push day... more for fun than anything

Originally Posted by Namo

On a rare occasion when I'm not completely dead from my routine, i will throw in a set of DB Curls or hammer curls on a pull day, and skull crushers or tricep pushdowns on a push day... more for fun than anything

but surely its not just for fun is it, i means there must be some benefits from doing them.

you also said that you do them sometimes if you feel like it.

a lot of people say you should know exactly what you are going to be doing befor start. i usally have a genral idea of what i am going to do in a workout, but sometimes change it, depending on how i feel once i have started. and sometimes i do a whole workout with completely different exercises to what i planed, and to be honist those are the workout i feel i really worked the muscels and feel really good about my self.

so i guess my question is does wieght lifting really have to be as complicated as some people make out. as long as you work out consistently and with high intensity, and as long as you get a good workout from whatever you do will you still make gains?

because i sometimes begin a workout haveing know idea what i am going to do, and just go by feel and still end up getting a good work. is it so necessary to plain everthing so much. thanks in advance.

Originally Posted by UFC rocks

is it so necessary to plain everthing so much. thanks in advance.

Everyone has his own style. I personally plan my workouts (exercises, reps, weights...) depending on my needs and wants

I just did what i felt like for the first year of lifting and really got nowhere... now i am consistent and stick to a routine and i see so much more results... as far as the adding isolation, it really doesnt concern me, If I dont stimulate my triceps by benching, military presses and dips, or my Bi's with rows and pullups, then i probably am not at the intensity level i should be.

I always know what compound movements I am going to be performing before I start, they are the staple of my routine, the isolation stuff is just something I can go with our without and not really make a huge difference in my progress

I have trouble sticking to my plan sometimes. I variate between high rep and low rep days. I love strength more than hypertrophy, so I often times say fuck it on high rep days and do low rep power instead.

Originally Posted by KelJu

I have trouble sticking to my plan sometimes. I variate between high rep and low rep days. I love strength more than hypertrophy, so I often times say fuck it on high rep days and do low rep power instead.

I can definitely relate to that...

i spank frank with each hand once a day

thanks for all the replys, keep up the good work, thanks.

Originally Posted by KelJu

I don't do arm workouts. I do push/pull legs and my arms get hit hard from compound exercises. I add one isolation exercise for biceps at the end of a pull, and one isolation for triceps at the end of a push.

Forearms are worked 2 days a week and aren't aligned with my program. I do 3 sets of wrist rolls and 3 sets of reverse wrist rolls.

This is me.

People don't believe me when I tell them that I do one isolation bicep movement per week, if that.

Sooo young.

SUPERSET EVERYTHING!!!

Straightbar curls (heaviest weight)
superset w/
standing dumbbell curls (heaviest weight)

one arm preacher dumbbell curls (heaviest weight)
superset w/seated over the head cable pulldowns (heaviest weight)

seated cable one arm curls to finish off! (to failure)

Originally Posted by fitnesssarah

SUPERSET EVERYTHING!!!

Straightbar curls (heaviest weight)
superset w/
standing dumbbell curls (heaviest weight)

one arm preacher dumbbell curls (heaviest weight)
superset w/seated over the head cable pulldowns (heaviest weight)

seated cable one arm curls to finish off! (to failure)

That program sucks. You need way more isolation work than that. Add 6 more sets of Ez-bar curls.

Originally Posted by KelJu

That program sucks. You need way more isolation work than that. Add 6 more sets of Ez-bar curls.

Kelju is fired up today.

Originally Posted by Gazhole

Kelju is fired up today.

Uh oh, am I being a dickhead again? I don't have the mindfulness to notice most of the time.

Oh and, did you get he captains of crush I sent you.

Originally Posted by fitnesssarah

SUPERSET EVERYTHING!!!

Straightbar curls (heaviest weight)
superset w/
standing dumbbell curls (heaviest weight)

one arm preacher dumbbell curls (heaviest weight)
superset w/seated over the head cable pulldowns (heaviest weight)

seated cable one arm curls to finish off! (to failure)

I'm your nº 1 fan Sarah

Originally Posted by fitnesssarah

SUPERSET EVERYTHING!!!

Straightbar curls (heaviest weight)
superset w/
standing dumbbell curls (heaviest weight)

one arm preacher dumbbell curls (heaviest weight)
superset w/seated over the head cable pulldowns (heaviest weight)

seated cable one arm curls to finish off! (to failure)

Sarah, are you sure you want to train another person with this knowledge?

Originally Posted by KelJu

Uh oh, am I being a dickhead again? I don't have the mindfulness to notice most of the time.

Oh and, did you get he captains of crush I sent you.

No, with that routine you were well within your rights, actually.

And no, they havent arrived yet. No post in my mailbox, and no notice in the office saying id fucked up and hadnt checked in ages.

Ill ask again tomorrow. When did you send them? I know it takes a while from me to you, ive sent stuff before.

Everyone,

A lot of good information on this topic. I am trying to grow my arms as well and am doing so by focusing on the compund movements, then finish with one or two isolation movements each usually 3x10.

In one year of lifting now (I will be 52 next month), my arms have grown from 14.5 inches to 16.0 inches. In this thread I haven't nothing has been written about arm growth (size and time). I am curious what kind of gains have been made and in what time frame.

As I mentioned above, I have been lifting for 12 months. During this time my weight has stayed pretty much at 200 lbs. (I am 5 ft 10 in.), but my body fat has dropped from 27% to 22%. My goal is to pretty much stay at the same weight, maybe gain some weigth, but continue to drop my body fat to 12 - 15%. I would love for my arms to grow to 18 inches or so. Is this a resonable goal at my age and how long should I expect this to take? Great forum incidentally - I am fairly new to this forum.

I just worked out my arms..

I do curls

Tricep workouts.

Forearms

Shoudlers..'

I find working out arms really easy to do

Originally Posted by Swede

Everyone,

A lot of good information on this topic. I am trying to grow my arms as well and am doing so by focusing on the compund movements, then finish with one or two isolation movements each usually 3x10.

In one year of lifting now (I will be 52 next month), my arms have grown from 14.5 inches to 16.0 inches. In this thread I haven't nothing has been written about arm growth (size and time). I am curious what kind of gains have been made and in what time frame.

As I mentioned above, I have been lifting for 12 months. During this time my weight has stayed pretty much at 200 lbs. (I am 5 ft 10 in.), but my body fat has dropped from 27% to 22%. My goal is to pretty much stay at the same weight, maybe gain some weigth, but continue to drop my body fat to 12 - 15%. I would love for my arms to grow to 18 inches or so. Is this a resonable goal at my age and how long should I expect this to take? Great forum incidentally - I am fairly new to this forum.

Well I can't tell you what your potential is. Nobody here, not even you, can do that. All I can say is work hard, train and diet smart, and see where it lands you.

1-2 sets of each elbow extension and flexion at the end of each upper.

Originally Posted by KelJu

That program sucks. You need way more isolation work than that. Add 6 more sets of Ez-bar curls.

The program doesn't suck......it works for me and my guns are pretty big for being a girl. You should keep your comments to yourself.