• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
azteca
granabolic1
napsgear-210x65
esquel
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
ashp210
UGFREAK-banner-PM
1-SWEDISH-PEPTIDE-CO
YMSApril21065
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
advertise1
tjk
advertise1
advertise1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

How many reps, for the arms?

Geoffke

Banned
Joined
Jun 6, 2002
Messages
945
I'm doiing 8 reps for all the sets for biceps/triceps. But my triceps wont grow.. :mad:

I'm thinking about doiing 12-15 reps for triceps, and also for my biceps.
Is that ok?

But for my back/chest i like doiing 8-10 reps. Deathlift 5 reps.

Need some advice
 
Myself, I do a HIT-type workout, so "intensity" has a LOT to do with it. I find that 5 (maybe up to 8 reps) with HEAVY weights does the trick to stimulate growth (for me anyways) - and doing MAJOR COMPUND movements is what stimulates bi/tri growth not the curls and pushdowns.

xcel
 
Like Xcel said, you have to train HEAVY on COMPOUND MOVEMENTS if you want your arms to grow. At the most, I do 3-5 exercises per week to target arms. Even then, I use compound exercises: close grip bench, and dips for tris; standing bar curls, and standing reverse bar curls for bis/forearms. For isolation I do skullcrushers for tris and one arm db concentration curls for bis. I currently (I change it up every couple months) use a 5/5/8 rep scheme for the compound movements, and an 8/8/10 rep scheme for isolation movements. If you want to see some real forearm growth, start (if you don't already) doing full range deads with NO wraps/gloves. Remember, your arm muscles are small, so they will only grow so much if the rest of your body is lacking. Also, you have no right even posting this question if you don't train legs. :D
 
Barbell curls, couple sets of 6-8 reps...heavy as shit. Rest-pause a few reps, then 2-3 negative's per set.

I'll also hit high curls on the cable crossover for a set of 12, plus 3-4 negatives.

Every 2-3 workouts I'll hit a set or two of preachers for 6-8 reps, plus 3-4 negatives.

About once a month I'll drop the weight and raise the reps up to 12-15 and drop the rest-pause and negative reps.
 

Staff online

  • rAJJIN
    Moderator / FOUNDING Member
  • Bio
    Moderator
  • LATS
    Moderator / FOUNDING Member / NPC Judge

Forum statistics

Total page views
558,964,927
Threads
136,014
Messages
2,776,137
Members
160,409
Latest member
Elisaac062224
NapsGear
HGH Power Store email banner
your-raws
Prowrist straps store banner
infinity
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
YMSApril210131
hulabs
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
3
ashp131
YMS-210x131-V02
Back
Top