Arm workouts ? What do you like to do ?

[Chris250]

What kind of workouts do you guys do for arms...??? High reps, low reps, heavy, light...Lots of sets, HIT routine ? Give me some idea's..Im trying to get my arms up, because after seeing everyone at Jr.Nats last weekend..I relize that my arms SUCK !!!

 

[nuknuk]

heavy, lots of sets 15-20, mostly free weights, reps 3-10 range.

my normal arm work out for biceps:

Barbell curls
hammer curls
dumbell curls
preacher or standing e-z bar curl (2 sets close grip, 2 sets wide grip)
cable rope curls
one arm machince curls(mainly due to the fact that I cant fit into our curl machince with both arms)

did you want to know about tri's as well?

 

[The Dude]

heavy, lots of sets 15-20, mostly free weights, reps 3-10 range.

my normal arm work out for biceps:

Barbell curls
hammer curls
dumbell curls
preacher or standing e-z bar curl (2 sets close grip, 2 sets wide grip)
cable rope curls
one arm machince curls(mainly due to the fact that I cant fit into our curl machince with both arms)

did you want to know about tri's as well?

Holy Shit! It would take me a month to recover from that! I split bi's and tri's and only do two working sets on each. My arms are pretty well developed, I just need a little more peak in the biceps. If you are going by weight I would say I train heavy 185lbs on straight barbell curls, but I do no less than 10 reps. Triceps is also very heavy, but 10-20 and sometimes more reps.

 

[LeatherHead]

For bi's I do supinated db curls, preacher curls, hammer curls, and concentration curls. My bi's get a decent pump on back day, so with just doing these on bicep day, it's more than enough to make mine grow. (Now if I could get my tri's to catch up to my bi's, I'd be good)

For tri's I do single db overhead hammer presses, v-bar pushdowns, single underhand/overhand pushdowns, overhead ez-curl presses, and on occasion, nose crushers.

The weights vary according to the exercise... some are lighter with more reps, and some are heavier with only 5-6 reps.

 

[theBIGness]

i like the incline dumbell curl and barbell curl

 

[Chris250]

heavy, lots of sets 15-20, mostly free weights, reps 3-10 range.

my normal arm work out for biceps:

Barbell curls
hammer curls
dumbell curls
preacher or standing e-z bar curl (2 sets close grip, 2 sets wide grip)
cable rope curls
one arm machince curls(mainly due to the fact that I cant fit into our curl machince with both arms)

did you want to know about tri's as well?

yeah triceps to :bber:

 

[MrPerfect]

ive been keeping the weight really high as of late as well as the reps ... usually 12-15

if im using HEAVY HEAVY weight and i struggle to get to that number, ill do rest pause sets..
worked very well for my quad development, so im tryin it on my bi's

 

[irish2003]

What kind of workouts do you guys do for arms...??? High reps, low reps, heavy, light...Lots of sets, HIT routine ? Give me some idea's..Im trying to get my arms up, because after seeing everyone at Jr.Nats last weekend..I relize that my arms SUCK !!!

i'm still trying to figure out what works best for my arms.....i do know my two favorite exercises for biceps and triceps is nautilus machine preachers for biceps (rest-pause for heavy set then a windowmaker with low pulley rope curls......and straight bar pullover and press for triceps followed by bench dips for windowmaker

 

[franconian]

I really dont train em as much or as hard as I use to, but I always do Heavy bb curls and heavy skullcrushers. Those 2 movements have always been a staple for me.

 

[LeatherHead]

I don't get too crazy on arms, because I figured that they also get decently worked when working back, shoulders, and chest. Although, I'd like them to be bigger and a little more lean, so maybe I need to kick it up a notch.

 

[theBIGness]

i like colse grip bench for tris