biceps/triceps training.

[Powerpress]

Could any of you guys post up what you do for arms(your specific routines)?
What are the exercises that are the best for growth?

[daved150]

Re: biceps/triceps training.

standing barbell curls 4sets 8-12 reps
alternating dumbell curls (standing or inclin seated) 3 sets 10-14
hammer dumbell curls 3 sets 10-14
concentration curls or hanging dumbells 4 12-15

straight bar push downs 4sets 12-15
skull crushers 4 8-12
dips 4 to failure
rope push downs 4 12-15

i switch it up alot though...maybe too much?...
sometimes do it super set style, sometimes straight sets

[Sal Paradise]

Re: biceps/triceps training.

I just rub the weights on my arms and they grow.

So I honestly can't say what a "good' arm workout is.

I can say this, IF you find an excercise that works well for you use it and don't be afraid to use it more than the others and every workout.
I have found that rope extensions for triceps work great for me. I do them every workout and use more sets and reps with them as a result.


Sal

[Sal Paradise]

Re: biceps/triceps training.

Oh also - I don't really have a prefered bicep workout or anythign but I do like to go stupid heavy - cheating and working up gradually after warming up very well - on the barbell curl and then drop down to a 45 on each side of the bar. After the stupid heavy weight the 135 feels like a feather and 20 reps with good form is not even an issue.


Sal

[brody13]

Re: biceps/triceps training.

i do shoulders and arms together, but my arm part looks like this usually...

straight bar curls 2x10 ~ 70secs in between
close grip bench 2-3x8-10 ~ 90 secs between sets
Alt DB curls 3x8-10 ~ 90 secs
Skull crushers or cable push downs 2x8-10
concentration curls 1xfailure
dips 2xfailure ~ 70 secs inbetween

hope this helps somewhat, Ive been going for size with this and its worked great so far.

[T-Man007]

Re: biceps/triceps training.

I try to mix it up every workout. Arms are not my strong point so I have to really work at them. As a result, I found that reps are 8 are good for me and using a wide variety of exercises are good. My triceps are actually pretty good, it's my biceps that are weak. I have one of those long bicep heads like Dorian Yates had. Go look at some of his old pics and see, even as Mr. O, he really never had a great bicep peak, it's because of the longer head. Guys like Arnold, with shorter heads are able to develope a much better peak. It's just genetics, can't do anything about it but make it as big as possible. LOL