T Nation

Arms Day

Can anyone recommend a good arms routine, both bi’s and tri’s. Something easy to keep track of and measure progression would be ideal. I’m not sure of the volume and rep range.

The exercises that i prefer are BB curls, incline curls, alternating DB curls, close grip bench, lying tricep extension, pushdowns. Dips cause shoulder pain and i can only do about 2 pull ups. My routine is:

Back
Chest
off
Legs
side delts/ Arms
off
off

wide grip bb curls 2x8-10 (sometimes into some king of drag curls hybrid)
in-human close grip press 1-2x6-8 (in smith)
db pinwheel curls 2x6-8 (if you get heavy db, if not then higher rep scheme)
pullover skullcrushers 2x8-10
kickbacks 1x15-20

works GREAT for me from about 4 months.

E: working sets only!

Look up John Meadows’ Mountain Dog training. His arm stuff is second to none.

Damn Bug I thought you were long gone like a lot of the other guys. Is that a peak I’m starting to see on those biceps?

[quote]johnman18 wrote:
Damn Bug I thought you were long gone like a lot of the other guys. Is that a peak I’m starting to see on those biceps?[/quote]

I know right Long time no see Bug!!!

Triceps:
rope pushdowns 3 x 10-15 keep it light focus on contraction
bench dips ramp up the weight in sets of 8 until a top set then back off and do a lighter set focussed on the pump
some other type of pushdown like v grip or something ramp up to a moderate weight and do a drop set
overhead db extension focusing on stretching the tricep at the bottom 3 x 8-12

Biceps:
cross body hammer curl/rope hammer curl 3 x 10-15 keep it really strict
seated incline curls 3-4 x 8-12
BB/EZ bar curls ramp up to a heavy set of 8 then back off for a lighter set going for a pump

When training arms the most important thing IMO is definitely the MMC you have with the muscle and not how much weight you use. As bug said pay attention to what John Meadows recommends and you can’t really go wrong. For progression just make sure you go up in weight or reps every session or so on the bigger exercises and don’t worry too much about the others; if you can use a higher weight then go for it but don’t sacrifice form.

Super sets 5x5 and FST7

Close Grip Bench and Barbell Curl 5x5

Hammer Curl and Rope pushdown 7 sets of 6

[quote]The Rattler wrote:

Biceps:
cross body hammer curl/rope hammer curl 3 x 10-15 keep it really strict
seated incline curls 3-4 x 8-12
BB/EZ bar curls ramp up to a heavy set of 8 then back off for a lighter set going for a pump

When training arms the most important thing IMO is definitely the MMC you have with the muscle and not how much weight you use. As bug said pay attention to what John Meadows recommends and you can’t really go wrong. For progression just make sure you go up in weight or reps every session or so on the bigger exercises and don’t worry too much about the others; if you can use a higher weight then go for it but don’t sacrifice form.[/quote]

Im not sure i could manage heavy BB curls after seated inclines, they absolutely destroy my biceps. Which is why i like them. I do tend to worry that im not focusing on progression but i guess like you say its more important to go by feel for smaller muscle groups, and just use a weight that feels right on the day until failure.

[quote]stinger70 wrote:

Im not sure i could manage heavy BB curls after seated inclines, they absolutely destroy my biceps. Which is why i like them. [/quote]

I’ve done this combination of exercises (in this order) for years now. Really great way to trash your bis. I like to do heavier weights with the incline DBs, and then back off a bit, letting my rep range go up for the BB work, really focusing on TUT and continuous pain.

S

[quote]stinger70 wrote:

[quote]The Rattler wrote:

Biceps:
cross body hammer curl/rope hammer curl 3 x 10-15 keep it really strict
seated incline curls 3-4 x 8-12
BB/EZ bar curls ramp up to a heavy set of 8 then back off for a lighter set going for a pump

When training arms the most important thing IMO is definitely the MMC you have with the muscle and not how much weight you use. As bug said pay attention to what John Meadows recommends and you can’t really go wrong. For progression just make sure you go up in weight or reps every session or so on the bigger exercises and don’t worry too much about the others; if you can use a higher weight then go for it but don’t sacrifice form.[/quote]

Im not sure i could manage heavy BB curls after seated inclines, they absolutely destroy my biceps. Which is why i like them. I do tend to worry that im not focusing on progression but i guess like you say its more important to go by feel for smaller muscle groups, and just use a weight that feels right on the day until failure. [/quote]

When I say heavy it’s relative. I don’t mean ramp up to your 10RM but just ramp up until it feels heavy. Your biceps don’t know what weight is on the bar they just know how much effort they need to put in to get it up.

[quote]The Rattler wrote:

[quote]stinger70 wrote:

[quote]The Rattler wrote:

Biceps:
cross body hammer curl/rope hammer curl 3 x 10-15 keep it really strict
seated incline curls 3-4 x 8-12
BB/EZ bar curls ramp up to a heavy set of 8 then back off for a lighter set going for a pump

When training arms the most important thing IMO is definitely the MMC you have with the muscle and not how much weight you use. As bug said pay attention to what John Meadows recommends and you can’t really go wrong. For progression just make sure you go up in weight or reps every session or so on the bigger exercises and don’t worry too much about the others; if you can use a higher weight then go for it but don’t sacrifice form.[/quote]

Im not sure i could manage heavy BB curls after seated inclines, they absolutely destroy my biceps. Which is why i like them. I do tend to worry that im not focusing on progression but i guess like you say its more important to go by feel for smaller muscle groups, and just use a weight that feels right on the day until failure. [/quote]

When I say heavy it’s relative. I don’t mean ramp up to your 10RM but just ramp up until it feels heavy. Your biceps don’t know what weight is on the bar they just know how much effort they need to put in to get it up.
[/quote]

If the BB puts too much strain on your forearms after all that curling, do these with a W-handle bar

[quote]lbraga wrote:

[quote]The Rattler wrote:

[quote]stinger70 wrote:

[quote]The Rattler wrote:

Biceps:
cross body hammer curl/rope hammer curl 3 x 10-15 keep it really strict
seated incline curls 3-4 x 8-12
BB/EZ bar curls ramp up to a heavy set of 8 then back off for a lighter set going for a pump

When training arms the most important thing IMO is definitely the MMC you have with the muscle and not how much weight you use. As bug said pay attention to what John Meadows recommends and you can’t really go wrong. For progression just make sure you go up in weight or reps every session or so on the bigger exercises and don’t worry too much about the others; if you can use a higher weight then go for it but don’t sacrifice form.[/quote]

Im not sure i could manage heavy BB curls after seated inclines, they absolutely destroy my biceps. Which is why i like them. I do tend to worry that im not focusing on progression but i guess like you say its more important to go by feel for smaller muscle groups, and just use a weight that feels right on the day until failure. [/quote]

When I say heavy it’s relative. I don’t mean ramp up to your 10RM but just ramp up until it feels heavy. Your biceps don’t know what weight is on the bar they just know how much effort they need to put in to get it up.
[/quote]

If the BB puts too much strain on your forearms after all that curling, do these with a W-handle bar
[/quote]

Definitely. I usually use the EZ curl bar for these as my wrists don’t like curling with a straight bar.