Arms workout

[Scrumhalf]

Are 6 hard sets reasonable for bis, tris and forearms?

On arms day, I do the following:


Bis:
DB Curls - 3 hard sets
Incline DB Curls - 3 hard sets

Tris:
Skullcrushers - 3 hard sets
Pushdowns - 3 hard sets

Forearms:
Hammer Curls - 3 hard sets
Wrist Curls - 3 hard sets


I have considered addng a 3rd exercise for bis and tris but I am afraid more than 6 sets would be too much for arms muscles.

Advice appreciated!

[redneck99]

Just my 2¢.

I split arms into two seperate workouts on different days. bi's and abs one day, then the day after my chest day I do tri's then abs again. I try to blow out the major muscle I'm working to get a great pump! Works for me... may or may not work for you.

[r_deese]

I try to get 9-12 sets, depending on how strong the pump is that day. I also try especially on bis to use different angles to make sure I get the whole thing. I do barbells to middle and top, EZ bar to get the lower, and seated 1 arm DBs to get all over and for the amazing burn if u rest ur elbow on the inside of your knee and turn the weight toward u at the top. I do hammers to get the brachialis (sp?) which is under the bicep. I also make sure on each one to use enough weight that I will fail to get 8 on my last set and with the failed set, I do a HARD NEGATIVE all the way down... usually about the 6-7 rep. That negative I think is just as good as the rest of the set. Just my 2 cents

[Stonecold54]

Re: Arms workout

Originally posted by Scrumhalf
Are 6 hard sets reasonable for bis, tris and forearms?

On arms day, I do the following:


Bis:
DB Curls - 3 hard sets
Incline DB Curls - 3 hard sets

Tris:
Skullcrushers - 3 hard sets
Pushdowns - 3 hard sets

Forearms:
Hammer Curls - 3 hard sets
Wrist Curls - 3 hard sets


I have considered addng a 3rd exercise for bis and tris but I am afraid more than 6 sets would be too much for arms muscles.

Advice appreciated!

I would do three sets each and for each set I would do a different exercise. such as:

1 set of barbell curls to failure
1 set of hammer DB curls to failure
1 set of concentration curls to failure

I believe you get more out of a workout like that instead of repeating movements to many times. after the first set of BB curls why repeat the same movement (and that will achieve is a second set of the same exercise that is less productive than the first because you are already weaker)

[Little G]

Training methods are going to vary. Explore different methods and find out which ones work for you and go for it. For me, I do 3 sets of my first exercise (barbell curls), then I do two more exercises, two sets each(usually alternating d-bell curls and then cable curls). Same idea for triceps. It has worked well for me so far. Hope this helps.

[Puddles]

I like to either superset bi's and tri's for the first two exercises if I'm training them on the same day and I also like to split them up into different days along with other body parts. I change my split often, usually every 6 weeks or so. This seems to work for me. Yesterday I did delts and tri's, day before I did chest and bi's. Like Stone said, find exercises that hit the muscles from different angles instead of going through the same motions repeatedly. I try to do 3 or 4 exercises for each body part and 4 sets per exercise starting with one warm-up set before proceeding to decent weight. If you have a lagging body part, train that first so you can push it more before you start tiring out.

[speedracer59]

For bi's why not finish with one set of 21's to burnem up. Still only 7 set but very intense. I wouldnt do them every workout either.
For tri's I would do somthing like this
close grip bench 3 sets
skullcrusher 3sets
pushdowns 2sets.

[meat12]

Yeah 21's are great I like to switch to reverse curls 21's every few weeks. They seem to work the forearms pretty good.

3 quick supersets might workout for you too, like lg said try alot of diiferent methods some may work better for you than others.

[Scrumhalf]

Thanks for the advice, guys. Lots of good ideas to try out next time on arms day.... wait a minute, that's today! Cool....

[ECKARDT]

I do four sets of four exercises for everything but arms. I only three exercises for arms though. You get some arm work when you do back or chest also.

[Primal Instinct]

Check out this article by Poliquin: Training With Maximal Weights