T Nation

Arm Workout Tips?

Hey guys…

Quick stats:
5’11
30 y/0
240lbs
13-14%bf
goal increase lean muscle

main question…my arms flexed are 18.5- 19 inches range, not bad but when not flexed they dont look massive as my chest / back… (im a rugby player)

i been training them twice a week…any thoughts about this?..I have some friends that told that better to train them only once a week?

been doing basic things heavy curls, db hammer and preacher curl…any particular excercises that worked for u guys?

thanks!

Work triceps more?

I know one thing is for sure.

Do NOT do extra or direct arm work.

Do NOT do db curls
Do NOT do preacher curls, reverse curls, seated curls, or concentration curls
Do NOT do wrist curls.
Do NOT hold heavy weights in your hands without straps.
Do NOT do triceps extensions.
Do NOT do skull crushers
Do NOT do cable work-- curls, push downs, overhead extensions.
Do NOT do close grip bench presses or board presses
For the love of GOD do NOT do dips, bodyweight OR weighted.
Do NOT use curl machines
Do NOT use triceps machines.

Do NOT do these things several times a week.

You will only overtrain your arms and end up with big toes.

[quote]SteelyD wrote:
I know one thing is for sure.

Do NOT do extra or direct arm work.

Do NOT do db curls
Do NOT do preacher curls, reverse curls, seated curls, or concentration curls
Do NOT do wrist curls.
Do NOT hold heavy weights in your hands without straps.
Do NOT do triceps extensions.
Do NOT do skull crushers
Do NOT do cable work-- curls, push downs, overhead extensions.
Do NOT do close grip bench presses or board presses
For the love of GOD do NOT do dips, bodyweight OR weighted.
Do NOT use curl machines
Do NOT use triceps machines.

Do NOT do these things several times a week.

You will only overtrain your arms and end up with big toes.[/quote]

x2

You want your arms to look more impressive? First , if you are fat…loose the fat! Second, arms respond well to high volume, short rest work. Do supersets of bicep/tricep. I would pick 2-3 bicep and tricep exercises and vary the wt. and reps… never do less than 8 reps. Or more than 20.

Get your arms pumped full of blood so you can barely move your arms. All ways do push downs as your first tricep exercise . Do any variation u can think of, rope, different grips. Try this… do preacher bench curls (free wt. , machine) immediately after do a set of pushdowns. rest 1 min and repeat for 5 sets. do supinating incline DB curls supersetted with incline DB extensions for 5 sets. Do not use the same wt. for the ext. as u use for the curls, it will be too light.

Then finish with lying cable curls (lie on floor at a low pulley station and do curls with a straight bar) superset with Bench dips, if you can do more than 20 reps add wt. plates on top of your thighs. I guarantee your arms will be more impressive after following this for a few weeks. It is ok to substitute exercises every now and then, but make sure you get a huge pump and u will if u follow this protocol.

Let me know how it works. this arm program will give u a total of 30 sets (15 for bicep and 15 for tricep) You have got to choose your weights properly to make it work. Start on the light side if in doubt and chase the pump! Remember only 1 min rest between supersets! Do your 5 sets…then no more than 2-3 min before starting the next group of 5. You will be amazed at how your arms are gonna look!!! But follow this advice to the letter… it is very similar to what Arnold recommended and it works!!

I despise arm isolation training, BUT I’ll recommend incline dumbell curls focused on stretch. These do lots of damage with little workload in little time, so you can get back to training for your more manly endeavor (Rugby)

The best one by far that ive found for the biceps is using a resistance cable and a weight at the same time with curls. I do it standing i start out using a 20 pound weight and a weak rubber cable, then for the 2nd set i do it with a light weight and a heavy cable. do one arm at a time so you can assist your working arm and just do negatives when you cant do any more. you probly already know this but when you drop your wrist a little at the top it maximizes flexion at the bicep.

[quote]cubuff2028 wrote:
I despise arm isolation training, BUT I’ll recommend incline dumbell curls focused on stretch. These do lots of damage with little workload in little time, so you can get back to training for your more manly endeavor (Rugby) [/quote]

I should share my preferred option–do 1500 close grip pullups in May.

FST7

[quote]cubuff2028 wrote:
I despise arm isolation training,[/quote]

Whaa? No way. I definitely could not tell from your profile picture. ELITE BEAST.

[quote]SSC wrote:

[quote]cubuff2028 wrote:
I despise arm isolation training,[/quote]

Whaa? No way. I definitely could not tell from your profile picture. ELITE BEAST.[/quote]

definitely don’t need to reinvent the wheel when it comes to pullups. Where’s that photo from? Rocky Mountain National Park?