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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
 

xcelbeyond

The "Elder" Mod
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Jun 5, 2002
Messages
7,227
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
 

stevehnsn

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Joined
Jun 25, 2002
Messages
271
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
 

Pusher

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Registered
Joined
Jul 8, 2002
Messages
627
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.
 

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