arm length; training tips...

[ABLQ2]

I was wondering if anyone had any tips for training long arms. Lately my focus has been on bench, deadlifts, and rows of all types. My triceps have grown a fair amount, and my biceps have gotten a lot stronger while maintaining a similair size. for long arms- to see an increase in hypertrophy, should i boost up the accessory movements? are there some movements that work particularly well for a longer muscle belly;is there a particular rep range that works great for thickening long muscle fibers?

thank you for all of your help and experience.

 

[GFR]

where have you been???

 

[GFR]

Post your exact workout.

 

[Yanick]

and how long you've been on it too.

 

[ABLQ2]

Well, i am recovering from tuberculosis- the meds i take leave me with little energy and no appetite so my routine reflects that (aka dont hate on it.)

day 1 bench supersetted with bent rows (with torso more upright than usual for upper back)
10 - 8 - 6 - 3
dbell incline supersetted with bent d-bell rows with torso parallel to bench) 10 - 8 - 6

Military Press
12 - 10 - 10 - 8


Day 2: Deadlifts
10 - 8 - 6 - 3
dbell shrugs
10 - 10 - 8
neck movements (generic football exercises)
[untill neck is tired]

also, i am away from my gym for a month, so all i have to work with is dumbells of any weight, bench w/ olympic bar.

i have been working out like this for 2 months, gradually increasing intensity.

 

[NEW_IN_THE_GAME]

well i got one hell of an arm span. and i am 6'5.

I do triceps with back, and biceps with chest

bi's
seated alt db curl, 3 sets, 8-12 reps
preacher one arm hammer curl, 3 sets 8-12 reps
standing barbell curl, 3 sets 8-12 reps

tri's
tricep extensions, 2 sets, 12 reps
pressdowns, 2 sets, 10 reps
skull crushers, 3 sets, 8-12 reps

 

[ABLQ2]

one of my friends saw his best gains doing biceps with chest and triceps with back, thats why i decided to superset the rows with bench. it has worked fine for strength, but the size just isnt coming. Maybe i need to break the supersets up into 2 seperate days and do bis chest tris back, as you say.

 

[GFR]

Well, i am recovering from tuberculosis- the meds i take leave me with little energy and no appetite so my routine reflects that (aka dont hate on it.)

day 1 bench supersetted with bent rows (with torso more upright than usual for upper back)
10 - 8 - 6 - 3
dbell incline supersetted with bent d-bell rows with torso parallel to bench) 10 - 8 - 6

Military Press
12 - 10 - 10 - 8


Day 2: Deadlifts
10 - 8 - 6 - 3
dbell shrugs
10 - 10 - 8
neck movements (generic football exercises)
[untill neck is tired]

also, i am away from my gym for a month, so all i have to work with is dumbells of any weight, bench w/ olympic bar.

i have been working out like this for 2 months, gradually increasing intensity.

TB is a bitch, I have seen it first hand........what did it take you...about 6-8 months to recorver??

so you hit chest/lats/delts one day then low back neck and traps...

On day one throw in 2-4 sets of curls and the same for triceps
On dat 2 throw in some leg work....squats or leg press and hamstring work also

 

[ABLQ2]

9 months. but ya ill incorperate those movements.

i cant do squats because i dont have a rack, but i will look for some other type of movement. stdls and maybe some one legged squats w/ a weight in my hand... thanks.

 

[GFR]

9 months. but ya ill incorperate those movements.

i cant do squats because i dont have a rack, but i will look for some other type of movement. stdls and maybe some one legged squats w/ a weight in my hand... thanks.

Lunges with DB's....great movement I did them when I boxed....looks easy but they are the hardest quad exercise I have ever done.

 

[ABLQ2]

didnt even think about those, used to do them for track. i will incorperate them.

 

[NEW_IN_THE_GAME]

monday: chest and biceps
tuesdat; quads, hams, calves,abs
wednesday: off
thursday: back and triceps
friday; shoulders, calves abs


chest i do, flat bb press, inlcine db press, decline bb press, incline flyes

each 3 sets, 6-12 reps.

back i hit hard, db rows, bb rows, machine rows, deads, t-bar rows, lat pull downs each 3 sets, 8-12 reps