arms workout

[alan84]

hey guys, which way is better to develop arms and add more mass on them. doing bicep and tricep on one day, or doing bicep with back and tricep with chest??

 

[Vpower]

hey guys, which way is better to develop arms and add more mass on them. doing bicep and tricep on one day, or doing bicep with back and tricep with chest??

weighted pullups or Rows(back+bicep), you cant go wrong with doing Triceps in addition to this. I am a big fan of the full body workouts though and tend to avoid separation of muscle groups.

 

[Gazhole]

Whatever you choose to do, DONT waste time doing a whole workout on arms. Do some pullups and military press, and a lot of squatting and deadlifting instead.

 

[Phineas]

Push and pull objects towards and away from your body in horizontal and vertical planes for a pre-determined amount of time routinely, then eat a lot.

 

[racer10]

Whatever you choose to do, DONT waste time doing a whole workout on arms. Do some pullups and military press, and a lot of squatting and deadlifting instead.

Good advice! Compound lifts build better than anything else! Compound plus some individual muscle group work mixed up, but keep things on the compound side, not individual. An answer to your question is that I do Bi's and Chest same day, Tri's and back same day. Chest does tri's too (for push movements), and back does bi's (for pull movements) so you get 2 in 1.

 

[LAM]

hey guys, which way is better to develop arms and add more mass on them. doing bicep and tricep on one day, or doing bicep with back and tricep with chest??

focus on your back and compound pressing exercises.

 

[alan84]

my back and chest are fairly developed, but my arms seems to be smaller compare to my shoulders, back and chest? thus why I asked you guys for advice

 

[unclem]

just train your arms on calf day, with abs at the end. then do cardio. thats wat i do, but, i try to train twice a day 1 am, eat , nap, eat , nap train pm. if my work allows me to.

 

[Flathead]

I know we preach & preach on here about not spending a lot of time doing arm iso work, but I think it falls on deaf ears most of the time. If you want big pipes, do "heavy" bench/squat/deads.

I'm not saying there's anything thing wrong with accessory work, because it's a must do, but gain your base from your core lifts.

 

[gtbmed]

I don't mind people doing arm work, but you have to look at the size of your arms and the size of your legs and then balance your program accordingly.

I'm a big believer that the body just doesn't grow in certain spots. The best way to get bigger arms is to get a bigger body, and the best way to get a bigger body is to lift heavy weights, which means doing squats and deadlifts.

Sometimes a body part might be lagging (often I think this is just a mental thing), but as long as you get bigger overall, your arms aren't going to remain small.

I think weighted chins and pressing along with a few sets of curls or dips per week is a decent arm workout.

 

[roastchicken]

don't dedicate a whole training day to 'isolating' the biceps and triceps this will get you nowhere fast.

IMHO go for a couple of compound movements that tax the biceps and triceps a lot, this way you will be getting the stimulation directly but also training a whole host of synergists and stabilisers which will contribute to improving other lifts.

These exercises could be your core exercises for the day ,perform them in alternating fashion (superset)(A1-REST-A2-REST-A1-REST-A2...etc..)

A1. Bi-acromial Bench press (just inside shoulder width grip) - 5x5 - 41X0 Tempo - 90s RI
A2. Close grip supinated chin-up (just inside shoulder width grip, palms facing you) - 5x5 - 30X2 Tempo - 90s RI

Now you could continue with some accessory movements performed in the same manner..

B1. Parallel bar dips (full ROM) - 3x8-10 - 41X0 Tempo - 60s RI
B2. 45 degree Incline Hammer Curls - 3x8-10 - 31X0 Tempo - 60s RI

IF you still had something left in the tank you might do some rotator cuff or grip work...



GIIICCCHHHH

ROAST

 

[vortrit]

Even when I do lift (which hasn't been much lately) I never do any arm isolation exercises, only compound movements.