Bicep workout...

[longlac]

Arm workout...

Please suggest some good arm workouts for bigger arms? I would greatly appreciate it!

 

[617ricky]

Honestly IMO, with getting your arms bigger - I think LESS is better.. I'd been off lifting for a few yrs and my arms were kinda small.. But I got back into it w/ just a really basic workout on bicep days.. 4 sets of straight-bar curls.. The 1st was just a semi-warmup, but the next 3 would be sets where you gotta give it your all to get that last rep out, with the last set only getting possibly 7-8 reps.. My max kept going up week to week, and I've definitely seen some size increase in the past couple months..

Next week I'm gonna be stepping my workouts up a bit, but still for arms is only gonna be 2 exercises - barbell curls and then dumbbell hammer curls.. Just doing 3 sets of each with as much weight as I can handle to do 10 reps..

Since biceps don't really seem to get very sore after a workout, alot of people will incorporate too many exercises and do them too frequently - and this IMO is a reason why they don't get that big, but just rather more toned.. So that's why I just say hit them hard and then give em a week off..

 

[tatteredxangelx]

3 sets of 8, standing straight bar curls once a week

 

[doug1]

... 4 sets of straight-bar curls.. The 1st was just a semi-warmup, but the next 3 would be sets where you gotta give it your all to get that last rep out, with the last set only getting possibly 7-8 reps...Since biceps don't really seem to get very sore after a workout, ...

at only three or four sets anyone would be hardpressed to have sore biceps if they are training them on a regular basis

 

[HOTROCKS]

"at only three or four sets anyone would be hardpressed to have sore biceps if they are training them on a regular basis"

Why would you say that Doug ?
I don’t think that is what you meant to say is it ?
Or I didn't understant it.

I'll give you a set, one set that will blast the hell outta your arms.
I use what I call a pause rep .
I'm sure there is a correct name for it.
I use a curl bar because of bad wrist .
Do it just like a standard curl, but at the top of the movement you pause for a second then continue. Do the same thing in the negative, going down.
I'm not sure if I can make this clear, but you know when doing a BB curl at the point of the curl just before it starts towards your chest. Right there where it get easy for a moment . That is where you do the pause.
I generally use this pause rep for most all exercises.
Many BB's try to make exercise easier .
Not I! I try to find ways to make a simple movement more productive.
Do less reps and get more out of it .
Do less get more . I like the way that sounds !
It has been proven long ago that more isn't always better when it comes to BB'ing.
Just because a Meathead hangs out in the gym all day doesn't suggest that he knows what he is doing.
He is just a gym rat.
It is the bro/sis that comes in and does each exercise to it fullest , tries to squeeze every single benefit he/she can get outta the movement.
That is the true BB'er.
This pause method is nothing new .
I'll bet if you give it a try you will havta strip some of those plates off the bar.

I don’t know why all BB’s don’t use this for every exercise.
Someone need to start a thread ……….” The Pause Rep Revisited”.
How many of you exercise this way ?

 

[doug1]

he said straight sets, if they are something else then yes, they better be mindblowing. also how long has it been, take someone who doesn't hardly ever train and they'll be sore from just looking at the bar....lol

 

[Tom]

less is best

i made the best gains in arm mass when i stopped working them directly. you want big biceps then increase your intensity on basic back work like bent over rows, pullups, seated rows etc. for tricep mass it's pressing movements both bench and overhead. put the effort you would have expended on your curls into your basic heavy exercises and you will grow.

 

[bigguns078]

yes.. less is best.. no more than 3 working sets per workout.. i do less than that, but hit biceps twice in a week... lift heavy but with good form... really focus on the negative aspect of the rep..

 

[doug1]

you guys who grew/grow arms with 3 sets or not even direct arm work must have great genetics, i tried all the stuff your talking about, never did anything for me....

 

[rocco]

you guys who grew/grow arms with 3 sets or not even direct arm work must have great genetics, i tried all the stuff your talking about, never did anything for me....

I do 15 sets for bis and 20 sets for tris and my arms were 22" before syntherol and now are 23",for bis i did 5 sets of bb curls,db curls and hammer curls reps 5-8 each.tris get 5 sets of ngb,skulls,oh exts,and dips reps 5-8,to failure on everyhthing.and go heavy on rows,benches,militaries etc.

 

[notsobig32]

My arms range from between 19" to 20" depending on my conditioning(i am short) and my biceps ae much bigger than my triceps. I was stuck for a very long time but i read a post by B-Boy and have been incorporating that for the last two months. I workout DC-style and at the end of my bi's and tri exercises i do an FST-7 set(google FST-7). It is basically where you pick a lighter weight than usual and you do 7 sets of 12 reps taking 15-20 seconds between sets while sipping water. The premise is that by forcing the blood into the muscle and getting a greater than normal pump stretches the "deep fascia". You can find a ton of information on in it but i am a big believer.

I have also been doing it on chest because i cannot go as heavy as i might like due to a pec tear(it was a complete tear at the myo-fascial junction).

 

[tkav1980]

3 sets of dumbell curls. do them right and thats all youll need. i really believe that if you do 3 sets the right way there should be no way you could do a productive 4th set. could you pull it off? probably but the weight wouldnt be there.

 

[bigguns078]

you guys who grew/grow arms with 3 sets or not even direct arm work must have great genetics, i tried all the stuff your talking about, never did anything for me....

I have the genetics to be an average jo at 5'10.5 and 185lbs.. Something is not right with your mind muscle connection, type of exercises you do, or diet.. As Dante has said, you have to get wierd with it.. If you have been doing dumbell curls for 8 years and haven't seen progress... Then you can keep doing them and waste ur time.. Find new exercises that stimulate growth..

One thing i have found successful.. Has been doing any type of preacher curl and only doing 3/4 of a rep.. The bottom 1/4 of the rep just taxes ur forearms.. I have been able to go heavier and get a better feel on the bicep this way.. Forcing it to adapt to the heavier weight and grow...

 

[617ricky]

at only three or four sets anyone would be hardpressed to have sore biceps if they are training them on a regular basis

That's what I'm saying - since biceps DON'T really get sore, alot of ppl overdo them, and that's the problem.. Seems most agree with me here that less is better for biceps.

 

[BEASTZ6]

Less is definitely best for bicept growth. I do three sets of barbell curls and three sets of hammer curls twice a week. However, you have to make each rep count, and go to failure on every set. Hit em hard and fast.

 

[Tom]

not really....

you guys who grew/grow arms with 3 sets or not even direct arm work must have great genetics, i tried all the stuff your talking about, never did anything for me....

doug,
it's not so much about genetics as it is about getting good results when you finally stop overtraining.

 

[617ricky]

One thing i have found successful.. Has been doing any type of preacher curl and only doing 3/4 of a rep.. The bottom 1/4 of the rep just taxes ur forearms.. I have been able to go heavier and get a better feel on the bicep this way.. Forcing it to adapt to the heavier weight and grow...

This is also something I do... I do 4 sets of standing straight-bar curls.. The 1st 2 sets are full curls going all the way down.. But on the 3rd and 4th sets I'm throwing alot more weight on and only doing the 3/4 rep.. Cuz I feel the same exact way - going ALL the way down is only taxing the forearms.. And that last set on those 3/4 reps, pumping those last couple reps out, my biceps feel like they're burning and about to explode.. IMO I can't get that feeling doing a full rep all the way down - but I found out thru trial and error that I can with the 3/4 rep, just like you say..

 

[Ashop]

3 sets of 8, standing straight bar curls once a week

that would be a good place to start.

 

[hellraiser27]

Concentration curls, standing barbell curls, and preacher curls. 9 sets.

Larry Scott said that when you do preacher curls to let the bar extend fully. Its a matter of physics. Some will say that just works your forearms. Not completely true. You must have great forearms to have great biceps. Biceps don't work in a vacum. Let the bar fully extend even if you have to use light weight. Just try it for 3 sets. If you don't like your results you can have your money back.

 

[powerrack]

I'm having more success with my bis recently, I like low volume, but lighter weight and more reps, 12reps per set, maybe 6sets total and a lot of stretching afterwards.