Thread: Arms...

Any good arm routines?...sick of googling shit or the million "ultimate arm routine for growth" videos on utube......thanks

one thing Ive found is that under controlled reps, hold and squeeze for one second at the top of each contraction and it takes arm workouts to the next level. You run out of gas faster but that shit works. so in effect, your workout with a one second squeeze at top of every rep.

try sets of 15 to 20 reps on all sets super set and drop sets with the rep range i said go for pump on arms

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Slow deliberate isolated contraction and reverse the palm out for "reverse grip" and slow negative.

You will be using 20lb or less on these.

Also the arm blaster thing.

Curls are one of the biggest ego lifts mistake exercise out.

You can murder biceps with 20lb or less better than you could if using weight you can get for 10 reps.

Let's say you usually do 35 lb dumbbell curls, half that and concentrate on shown contraction, squeeze top of movement, and slow negative.

Try Hypertrophy training like overfiddy said but instead of just squeezing at top. Squeeze all the way thru. Start curl down on side and flex and hold it all the way thru curl. You have to go lighter than normal to stay focused on flexing the right muscle and to be able to breath right. Do about 4 sets of 10. The next day you will feel not just the pump but all the blood still in ur arms. I don’t know exactly how to explain it but your arms will feel full and different than normal. Google it �� I have found this method works for me and I rotate it in every couple months.

Here’s mine you can try out... tweak the weights to your weight range to hit the reps.. the reps are the important part.. gotta get those reps no matter what... if you’re not noodle arms by the end of it, then I can’t relate to you lol.. this routine jacks my arms


Arm workout:
1 min rest between heavy sets
30 sec rest between light sets

-Biceps-

Alternate Bicep curl, w/dumbbells, standing
1 set @
15lbs x 50 slow reps with flex
4 set @
65lbs x 10 reps
3 set @
60lbs x 8 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 8 reps

Alternate Hammer curls w/dumbbells, standing
4 sets @
50lbs x 8 reps
4 sets @
45lbs x 8 reps

Cross body hammer curls w/dumbbells, standing
4 sets @
45lbs x 8 reps
4 sets @
35lbs x 8 reps

Preacher curls w/easy bar
4 sets @
120lbs x 8 reps

Preacher hammer curls w/dumbbell
4 sets@
35lbs x slow to failure

Flexor incline curls
4 sets @
25lbs x slow to failure
4 sets @
15lbs x slow to failure


-Triceps-

Cable triceps push downs w/bar
1 set @
100lbs x 30 reps
4 sets @
180lbs x 12 reps
4 sets @
200lbs x 12 reps
4 sets @
160lbs x 12 reps

Reverse push downs w/bar
4 sets @
160lbs x 12 reps

Push downs w/rope
4 sets @
150lbs x 12 reps
4 sets @
120lbs x slow to failure


-Forearms-

Reverse curl w/straight bar
4 sets @
80lbs x 8 reps
3 sets @
60lbs x 8 reps
3 sets @
40lbs x slow to failure

Wrist curl w/straight bar
4 sets @
80lbs x 10 reps


Reverse wrist curl w/straight bar
3 sets @
40lbs x slow to failure

Originally Posted by Plate Smacker

What is your split?

Exactly!

My opinion is pretty much everyone I see overtrains arms. They get plenty thrashed during back, chest and shoulder days. If you can swing a split that allows a bi/tri only day, I bet you’ll see some results. Also, the overtraining I see is simply too many sets and little to no real focus. Everybody (except me it seems) wants big arms. So I see these guys at the gym throwing huge weights around with no regard to what they are doing.

I always say that there are dozens of ways to do things right but hundreds of ways to do things wrong.
To each his own but my clients have always gotten results.

I’ve never curled over a 40lb dumbbell and maybe 120 on a bar, maybe. I’ve always been about intensity and that mind/muscle cliche’.

Originally Posted by Plate Smacker

@Cowboymike What is your split?

Currently (as of the new year I switched my program up) I’m running-

Sunday: Arms
Monday: Legs (quad focused)
Tuesday: Chest
Wednesday: Shoulders/Back
Thursday: Legs (Hamstring focused)
Friday: off
Saturday: Legs (full leg day)

But I may have bitten off more than I can chew and am being put into a forced day off tomorrow for some mandatory rest time due to severe cramping and painful knotting..

I was running most of last year:

Sat/sun:
off (except an occasional light cardio on elliptical day to do after tanning)

Monday: Full arms
Tuesday: Chest
Wednesday: shoulders and back
Thursday: Legs
Friday: double dipped on a body part that may have experienced a subpar workout.. or make up day if one has to be missed.

Thanks for replies.....will try these......they just haven't budged regarding size in a while.....I figured my arms would be fn crazy if I juiced but they are a fn weak point...they look good when flexed but size just isnt there.....anyways...thanks again