Training Forum: This is a discussion on arm training within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; I agree with you Silverback, everyone is definately different, i just thought the majority leaned towards under 6, well i ...
I agree with you Silverback, everyone is definately different, i just thought the majority leaned towards under 6, well i guess right now that's true according to the poll but it can change. Most people I know do 9-12 sets for
their bis, problem is they turn around and wonder why their arms aren't growing, and it was the same for me in the past, the less i did the more i got, that many sets just doesn't work for most of the people i know... more success with less on this end.
ill do 4 sets of ez bar curls and then 3 sets of something else- usually dumbbellcurls, seated, standing, hammer- i mix it up a lot. sometimes ill do preachers. but i always do at least 7 sets or so
Bicep 20.5 inches... My arm routine is rotating 6 week cycles, as is all my routine I give you and example
Week 1-6 60% max weight at 2 x week
21's 7 x 10
Concentration curls 8 x 10
preacher curls Dumbell 8x10
Week 7-12 75% max weight at 2 x week
concentration curls 4x4
Strict wall curls 4x4 barbell
preacher curls dumbell 4x4
the weight percentages are accurate but exercises are not in this example I target eact muscle in a group for one excercise ie inner bicep outer bicep head of bicep lower bicep upper bicep I just do it it been 36 years of lifting I am 51,
Back... I thought I tell you a few like:
Outer Bicep
Standing close grip barbell curls
Standing close grip easy curl bar wall curls
Flat Preacher bence curls barbell
Seated close grip concentrated barbell curl
Squatting concentrated bar curl on low pulley
Upper bicep
Lying flat bench close grip bar curls on lat machine
Lying floor head forward high pulley bar curls
Inner biceps
Standing Inner bicep curls ( Palms in at start rotate to palms up on the upward movement )
Inclined inner bicep curls
Seated inner bicep curls
Lower bicep
Seated Scott Bench two arm dumbell curls
Standing scott bench one armed dunbell curls
Lying high bench meduim grip barbell curl
Seated close grip easy curl bar concentrated curls
In another thread you asked about the arm training of guys like me, Gavin, Phreezer, and so on.
I voted for 0 sets, because I currently dont do direct arm work and have no plans to change that. Neither does Grizzly. I believe that guys like Phreezer and AnimalMass do zero bicep work and mainly closegrip and floor presses for triceps (they are powerlifters).
thanks for popping in over here Bob, I was just looking to hear a little from
someone who doesn't do so many damn sets, i mean i know everyone's different, but the tips in this post would make half the people trying to learn something overtrain their damn bis,, if you ask me that is of course but hey what do i know
thanks for popping in over here Bob, I was just looking to hear a little from
someone who doesn't do so many damn sets, i mean i know everyone's different, but the tips in this post would make half the people trying to learn something overtrain their damn bis,, if you ask me that is of course but hey what do i know
Kenneth, see the problem is that it's hard to say what people should do because every one is different. I was ding 9 sets for a good time now and I dont see any problems with gains. The reason I posted this thread was because my arms seem to grow faster then my other body parts. So I wanted to see what the norm looked like, because if I increased my sets on a body part like chest then it would be overtraining. My guest that I should be able to drop a few sets and my arms will be good to go. I know a few guys who drop 12 plus set on their arms, sounds like overtraining to me but you cant tell their arms that.
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IMO I think a training day dedicated to only Arms is a waste.. I think one should Train Tri's with Chest and Bi's with back.. That will give them more than enough work for growth... As Bob Said, I'm a powerlifter.. The extend of my Bi-cep work is that I may throw in some hammer curls at the end of back day if I remember... I do heavy Bent over Barbell rows.. Face Pulls...etc.. so I don't need to do a lot of work for "the tinsy weensy arms" (that is a Gavin quote)
my tris are always good to go after a good chest workout which i do do chest and tris together, but it's the same with me for back and bis, after a good back workout of heavy rows, it just doesn't feel right to proceed and train bis afterwards, feels like too much on them. I was doing back and bis together for awhile despite what i just said and wasn't seeing gains so now i just train my bis after my leg workout, all i do is 3-4 sets of straight bar curls (4-6 reps each). has been working much better than the previous plan for me.
yes 
Linear Mode
