Training Forum: This is a discussion on arm training within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; Good evening bro's, I was wondering how many sets do you guys go for during arm training. And how big ...
Good evening bro's, I was wondering how many sets do you guys go for during arm training. And how big are your guns? I'm dropping from 9 sets to 6 sets just to see if 9 sets maybe over doing it. My arms are a lil under 18 1/2. The reason for this post is because today I hit legs and shoulders and that took me one hour and some odd mins. but I couldnt help but to watch this one dude go from two squat rack, dumbbells and right back to the squat racks to curl. I couldnt believe this guy did over 16 sets for his bi's and then he started tri's as I was leaving. His form was piss poor, boncing the bar off his legs, and on top of that his arms where no larger then my forearms.
i do about 6 sets or so, but my arms arent that big at all . i think it was 14 1/2 the other day, but i can curl a decent amount with dumbells. i seem to not be able to gain size but i have been gaining strength. i usually do a warm up set and then ill do some standing curls, then sit down and do some heavy sets and then go back down to some light weight reps.
i do about 6 sets or so, but my arms arent that big at all . i think it was 14 1/2 the other day, but i can curl a decent amount with dumbells. i seem to not be able to gain size but i have been gaining strength. i usually do a warm up set and then ill do some standing curls, then sit down and do some heavy sets and then go back down to some light weight reps.
Dug, I like to start my arm training with stand barbell curls. Barbell curls allows you to do more wieght and is a great mass builder. When doing barbell curls make sure that your arms are on the side of your body. Most people try and cheat but allowing their arms to move pass their body which brings your delts into play. Then I follow with incline dumbell curls and then hammer curls. I like to hit my bi's from different angles and different hand postions. I also like training my bi's on back day because there's a greater chance of overtraining if you give them a day by them self.
At the moment i'm doing 3 sets of E-Z bar curls, and 3 sets of DB hammer curls.
I too train my biceps on my back day. I don't feel like I need to dedicate one whole training day to my arms. They're the smallest muscle which need the least bit of work.
Chest/tris
Back/bis
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I like to do 9.. My biceps are 17 1/2 but I do very heavy weight.
3 sets of standing barbell curls 10x135, 8x145, 6x155 and if I have anything left I can sometimes do 170x2.
Hammer dumbell curls 3x8
3x8 preacher curls
My arms never seem to grow...I was stuck on 17 (rock hard) for almost 8 months. In August(end of) I started just an arm day(not doing extra tris on chest day and bi's on back) mixed in with some smaller muscle groups and I have been doing only preacher and hammer VERY SLOWLY!! not worrying about the weight, and low and behold both arms were 17 3/4 last measurement. 6 sets each.
where are all of the others? most of the good reputable people around here would probably agree with me when i say that anything over 6 sets is bicep overdose. even tris. i only do 4 sets, seems like the less the better but hey maybe that's just me
probably agree with me when i say that anything over 6 sets is bicep overdose.
That would be wrong to say-- Everyone responds to sets, reps, and weight differently-- Everyone has a different amount of each muscle fiber-- So to say 6 sets for one guy might work, but some guys might need more or less
I do bis and tris together -- I do 10-13 sets for tris and 8-12 sets for bis-- Since switching and putting bis/tris alone on a day, I have had much better results with their growth-- I was stuck about 16.5 for a while, and now they are just over 18--Not huge but very much improved
i do 3-4 different curl variations, with about 3-4 sets per movement.. my biceps are my only muscles that seem to grow with little stimulation- about a year ago I actually didn't hit my bi's directly for about 8 mos so that my tris and delts could catch up...I also do a back/bi's and chest/tris split, mostly because I don't have time to give them their own day...for tri's I also only do 3-4 movements that use them as the primary muscle group with the number of sets being variable- for some time now I have not believed in doing some arbitrary number of sets and reps... my brother was describing his workout and told me he does 3 sets of 10 for whatever lift and I just replied "why?" if you finish 3 sets of ten and whatever muscle is not sufficiently pumped or fatigued why wouldn't you do another set.., and no matter the weight, I wouldn't stop at ten reps just because it was the number I decided on before I started the lift...I always know which movements I am going to do, and then I work as hard as I can to really get a huge pump and just feel the muscle getting worked..so I guess to answer your question: about 3 movements with the number of sets being variable
oh yeah- the last time I measured my arms they were just over 18" (off) and now my sleeves are too tight (on)
arm training 
. i think it was 14 1/2 the other day, but i can curl a decent amount with dumbells. i seem to not be able to gain size but i have been gaining strength. i usually do a warm up set and then ill do some standing curls, then sit down and do some heavy sets and then go back down to some light weight reps.
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