Best for Arm Massing

[animal56]

Hi all,

I've been concentrating mostly on my Triceps, and I have made great gains, but now I'm changing my routine to prioritize Biceps.

What do people recommend in a Biceps first, Triceps, Forearms routine to help maximize my mass gains in my biceps?

Your help is appreciated!

 

[Mudge]

I often start with at least a set of hammer curls, dont have much else to add, I do mostly basic barbell curls or alteranting dumbell curls as the basis of my bi routine.

As for triceps, if I did them on the same day, which I dont, then I would definately prioritize triceps other than to simply do something different, triceps are alot more of the arm than biceps, and I would think pumped biceps would be more a distraction when doing tri than the other way around, but YMMV as they say.

For triceps I like nose busters for my starter, sometimes I do overhead dumbell press to start, I do pretty basic stuff so nothing much to add.

Since I haven't grown at all in about 3 weeks I'll watch what others have to add

 

[Fit Freak]

I would always do triceps first as it is a larger muscle.

As for exercses try this arm workout...it work all muscles and utilizes different contraction phases.

Triceps - 1) Close Grip Press...this is a mid-range movement for maximum power and hypertrophy 2) Incline Skullcrushers (let weight fall behind the neck and get a good stretch on the negative)...this is used to work the muscle from a stretched position 3) Cable Pressdowns (any type) this is for peak contraction

Biceps - 1) Standing Barbell Curls...a mid-range movement for power and size 2) Incline Dunbbell Curls....to work the muscle from a stretched position 3) Any type of concentration curl for peak contraction

Forearms - 1) Reverse Curls or Hamer Curls to work the extensors and brachioradialus and brachialus 2) Forearm Curls with barbell behind the back (this works the forearm flexors

THE END!

 

[Twin Peak]

I do arms in one day but others do much of what Mudge says. I change it up every week but HEAVY barbell curls and dumbbell curls are the crux of my routine. My last few weeks are in my journal (Ripped). Last week I curled 70 Dbs for a couple of reps.

I also prioritize bis.

 

[Twin Peak]

Oh, and forearms...I don't do 'em. They get plenty from bis, pullups, deads, shrugs, etc....

 

[animal56]

Thanks for all of your suggestions and advice!

You all say that Triceps should be first, and that's what my routine consisted of, but I saw HUGE gains in my Tri's, and none in my Bi's. If I move my Bi workout to the start, won't it help me gain, while maintaining my Tri's?

As well, I only do arms once in my 5 day cycle. (ex. Day 1 -Chest/Shoulders, Day 2 - Abs/Back, Day 3 - Tri/Bi/Forearm/Wrist, Day 4 - Abs/Back, Day 5 - Quads/Glutes/Calves) Do you think it would be safe to through in some Bi's on one of my other days?

Thanks for your help! You guys are great!

 

[Twin Peak]

I only do arms once per week. If I were you I DEFINITELY would not work them twice, they are a small muscle and need rest. They also get worked on back days.

But if you read my post, I do bis first. I prioritize them because my tris grow more easily (though once and a while I'll do tris first for a change). If what you say is correct DO BIS first. Everyone's advice on this point is well taken for the masses, but some of us need to prioritze bis!

 

[animal56]

Originally posted by Twin Peak
But if you read my post, I do bis first.

Oops! I misread! I thought you said Tri's! Excuse my sudden dyslexia!

 

[Pitboss]

My arms are by far my best asset. I get more compliments on my arms then any part of my body. Nothing better than hearing some guy say "damn those are some guns!", especially when I'm only 5'9 and 185-190. Pumped my arms measure close to 17. Cold 16.25.

Here is my suggestion for great arms. Chest/tri and Back/bi days.

If you really think about you are already working out triceps when you do chest. It doesn't make sense to have an arm day 2 days later. Same goes for back and biceps.

I normally only have to do 6 sets after back/chest. My bi/tri are so pumped I can't do anymore depending on how hard I worked out chest/back.

Some will argue which is their opinion but if someon was to say work chest/back twice a week most of you would be yelling that's over trianing and you're not going to get bigger!!!

 

[Mudge]

17 7/8" cold here, and likewise do not have a seperate arm day

Back Biceps
Chest Triceps