Arms

[FitnessBrat]

Do you train bi's/tri's together? Or some other combination - back/bi's, chest/tri's?

How often do you do arms - once a week? Twice?



What are your arm workouts looking like these days? Exercise, sets/reps

[Scrumhalf]

There are two schools of thought on this.

I usually do tris with chest and bis with back, since the chest exercise hits tris pretty hard anyway, and likewise for back and bis. On the other hand, if you do a separate arms workout, keep it separated in time from both chest and back days, so you end up hitting arms twice during the week.

I usually do about 6 sets each for bis and tris, 2 exercises 3 sets, about 12-15 reps with perfect form.

[FitnessBrat]

Do you just mix your two exercises up each week?


I didn't really think two felt like enough, but maybe it is. My arms react better than any other body part (my avatar is not to be used for judging that :laugh:)

[Bouncer]

Bi's and Tri's together twice per week.

3 sets of 12 reps skull crushers

3 sets of 12 reps hammer curls

3 sets of 12 reps behind the head tricep extension with db.

3 sets of of 12 reps preacher curls.

[Scrumhalf]

I usually do weighted dips and weighted pullups on my chest and back days respectively, so these hit the tris and bis pretty hard. So 6 sets seem like enough to me. You can always add a third exercise (3 more sets perhaps) if you feel your arms aren't being hit hard enough. I think that if you do more than 6 sets, you may want to give arms its own day because I would imagine you'll be in the gym for well over an hour at that point. That doesn't work for me as I usually try to get my workout done in 1 hour tops.

[FitnessBrat]

I usually do weighted dips and weighted pullups on my chest and back days respectively, so these hit the tris and bis pretty hard. So 6 sets seem like enough to me. You can always add a third exercise (3 more sets perhaps) if you feel your arms aren't being hit hard enough. I think that if you do more than 6 sets, you may want to give arms its own day because I would imagine you'll be in the gym for well over an hour at that point. That doesn't work for me as I usually try to get my workout done in 1 hour tops.

I like arms on its own day. I don't know why, just one of those funny personal preferences I guess. Maybe because I don't really do a chest workout, per se.


Just seeing what everyone else is doing, looking for new ideas, etc. :grin:

[lipripper]

FB I do arms together as well. This way they get worked as well during the week. I normally start out with the curl bar.I grab a 60 and do 30 reps, then 50 to 60 dips between two benches. I do 3 sets of that.. then I go to 70 lbs on curl bar do 20 to 25 reps and dips I do sets of 40.. 3 sets again.Ocassionaly Ill got to 80 lbs and do sets of 12 or so after that.. but not always. Then I go to cable machine set up one for pull downs and one for curls. I do sets of 25 reps each and continue to add weight as I slowly decrease reps. I do 6 sets there back to back. Then I normally do 3 sets of dips( on the bar) of 10 or what ever I can manage at that point(usually pretty smoked and pumped by then). Im normally done at that point. Takes me about 30 min. Then I'll throw in 15 min of abs/ core and Im done. Thats a normal arm day for me.

Also just so you know almost no break time between sets bis..tris bis tris back to back...

[jack tors]

ppl always use way too much weight when they do arms. control the entire movement and squeeze at the top to get a burn. I would do reps of 20-25 if I were you.... you will be happy with the results.

separate arm day id do both bi/tri

[MattG]

Bi's, Tri's, and Traps same day for me, followed always by 4-5 sets forearms. 2ce per week.

3x10 straight bar curls shoulder width grip
3x10,8,4 drop sets of inclined dumbell curls
3x10,8,4 drop sets of seated cable curls
3x8 skullcrushers followed by same weight superset closegrip bench(already have ez curl bar with close grip so why not?)
4x10 cable pressdowns (last set stripping method 10,8,4)
Not listing traps bc ? was about arms...

2nd workout-same bodyparts

4x8 straight bar curls(2 shoulder width, 2 wide grip)
3x10 revese grip curls
3x10 close grip preachers
2 Sets dumbell 21's or standing alternate curls(running down the rack untill failure)
3x10 bench dips with plates on lap
3x10 dumbell kickbacks (last set down rack till failure)
2x8 behind head dumbell extensions


Of course, there's always substitutes. Every so often I say "Hey, I havn't done these in a while, think I'll swith it up today" So many diff exercises for bi's & tri's it's hard to decide. Personally, I go with what seems to "feel right" and give me the best pump

[Ashop]

Do you train bi's/tri's together? Or some other combination - back/bi's, chest/tri's?

How often do you do arms - once a week? Twice?



What are your arm workouts looking like these days? Exercise, sets/reps

I do biceps with back,,,and I train triceps with chest and shoulders.

[jack tors]

Your not going to get big arms doing them with back. Oncce a week

[epix00]

I have always felt like they grow the best on their own day...however you can also do your tris on back day and your bis on chest day. This way they get the benefits of workin as your secondary on a day and as well as you can hit them hard on another day without them being pre-fatigued from your main muscle group.

[epix00]

Bi's and Tri's together twice per week.

3 sets of 12 reps skull crushers

3 sets of 12 reps hammer curls

3 sets of 12 reps behind the head tricep extension with db.

3 sets of of 12 reps preacher curls.

You dont vary your exercises at all bouncer? Based off your avi i would of assumed you would of done more than that...I guess you also give them two.days on their own

[ROCKETW19]

Your not going to get big arms doing them with back. Oncce a week

That's just not true id say my arm is at min 20" right now and in my avatar so I'm not fat
I train bis with back for bis I do straight bar curl. Forum and control is first then I worrie about weight
Second ill do prob 2 sets of dbell curls again perfect form. Then I end on hammer curls try for 3 sets

The key is form I know you all think you have it but my guess is not all of you

[Bouncer]

agree with rocket.