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Arms...
Any good arm routines?...sick of googling shit or the million "ultimate arm routine for growth" videos on utube......thanks
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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.
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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.
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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.
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Arms...
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
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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
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I train arms 2x a week. One day dedicated to bi’s and tri’s with a routine I do one bi excersise and on tru. And switch back and for and most of the time two movements for each. And then I train delts on the same day. Usaully at the end of the week. Then they get hit on back day. The thing with bis is you use them all day every day just like your legs. If you want your legs to grow you have to do 20-30 sets in your routine and high reps at least 20+ for each set. Now you don’t need to do high sets like that for no’s but you get what I and saying. And also start at a low weight and work up from their . People start blasting their arms at their max weight and run out of gas before you get a full workout. Bro I use 10-15 pound DB and I can concertrain curl 60 lb dB all day with strict form. Just my opinion.
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I run this close to summer:
Modified Mountain Dog 2.0! Taskmaster Program Arm Block:
NO DAYS OFF FOR THE BRAVE!
Monday: Bicep Tricep Calves
Tuesday: Light leg day(supposed to be off day) with some rear delts and side laterals supersets
Wedn: Back Bicep Abs
Thurs:Chest Shoulder Triceps
Fri: Legs Calves
Sat: Bicep Tricep Abs superset with pullups and bodyweight rows
Sun: Shoulders Traps Rear Delts Calves
This trains Biceps, Triceps 3 times per week.
Legs Twice a week as opposed to one.
Back twice as opposed to one
Shoulders Twice as opposed to one
Exercise selection is up to you.
With a single program you can modify so much. Intensity, volume, exercise selection, lifting principles like supersets, drop sets, rest pause. Higher reps, heavy low reps. You can run Daily Undulating Periodization...
Otherwise I run
Legs, Off, Pull horizontal (row movements, including deadlift, biceps), Push, Legs, Off, Pull Vertical (pulldown movements and biceps)
On and on...
"It's a lot of hard work, it's hard work that most people don't realize. I think the consistency of the hard work, is the hardest part." Dallas McCarver
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![Quote](https://brotherhoodofpain.com/images/misc/quote_icon.png)
Originally Posted by
Cowboymike
INTENSE ARM WORKOUT FROM ABOVE POST
@Cowboymike What is your split?
Last edited by Plate Smacker; 01-10-2019 at 03:15 AM.
"It's a lot of hard work, it's hard work that most people don't realize. I think the consistency of the hard work, is the hardest part." Dallas McCarver
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