T Nation

Accessory / Isolation Arm Question


#1

What is your favorite method to use for assistance / isolation exercises at the end of a workout to bring up arms? I’m good with my main lift and supplemental lift but want to know what to use here?

Say for curls and triceps extensions:
350 method?
Rest Pause? And if so what reps?
50% sets?

Or something else…

Thanks for your time


#2

I like skullcrushers as a main staple in getting bigger triceps, at the end for a good pump and finish off what muscle fibres are left I like rope tri extensions. That’s what works for me anyways. Sometimes I’ll throw in diamond pushups at the end to finish off triceps.


#3

Thanks but I’m not asking about exercises, I’m good with that. I’m asking about methods to use for those exercises.


#4

easily giant sets and such. So combining multiple movements for bi’s and tri’s and doing them in a row.

My fave is the one I listed here. Spider curls / incline db curls / standing curls

For tri’s it’s pushdowns / overhead rope extensions / bench dips or regular dips all depending on how I feel.


#5

Thank you. Do you ever revert back to 350 method or rest pause anymore for those types of movements once in a while to change things up?


#6

My bad, I read things too quickly


#7

I use rest/pause a lot still. I don’t use the 350 method as often as I used to. It would definitely be a good method to use for arm work, no doubt.


#8

Awesome. Thank you


#9

Interested in hearing the reason why, Paul.
Do you find AVT1 and AVT2 superior in terms of pump-style work?


#10

Reason for what?

And yes I find AVT1 and AVT2 awesome for metabolic stress.


#11

Should have been more clear. I meant the reason why you don’t use the 350 method as much as you used to. I realize that nothing works forever (and that one can simply grow tired of something at some point), but was wondering whether you find AVT1/2 to somehow be more effective.
My own plan is to just rotate 350/AVT1/AVT2/100 reps.
In the grand scheme of things, I would guess there’s not much difference in terms of effectiveness (for hypertrophy).


#12

Honestly I just don’t think about it. But now that you mention it, I may go back to using it for other movements again. So thanks for the reminder. :slight_smile:


#13

Hah, thank YOU, Paul. Been listening to all the podcasts that you’ve been on. Lots of golden nuggets that have made me think twice about certain stuff (in a good way). Made me wanna become a better person and more introspective.
Hard work. Intensity techniques for life itself.

Hope more people will have you on as a guest. Wanna hear more about feels and your training philosophies.

Keep it up with the good content. Hope life’s treating you well, brother.


#14

Thank you! I appreciate that!