The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 7 of 7
  1. #1
    Senior Member bassman09's Avatar
    Join Date
    Nov 2004
    Location
    Canada
    Posts
    162

    Question about my arm routine

    I do my arms once a week and I do all of them the same day, bi's, tri's and forearms.

    My question is this...

    Should I follow the 3-4 exercises per muscle group , meaning I would do 3-4 exercises for bi's, 3-4 for my tri's and 3-4 for my forearms?



    Thanks.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Ready for take-off
    Join Date
    Sep 2004
    Posts
    51
    3-4 excercises for bis and tris would seem to bee too much, depending on how many sets you are going to do. Myself I do 3 different excercises, but only 2 sets a peice.

  4. #3
    Hmmmm..... Spiderman's Avatar
    Join Date
    Jan 2001
    Location
    Near the bay...
    Posts
    0
    Quote Originally Posted by bassman09
    I do my arms once a week and I do all of them the same day, bi's, tri's and forearms.

    My question is this...

    Should I follow the 3-4 exercises per muscle group , meaning I would do 3-4 exercises for bi's, 3-4 for my tri's and 3-4 for my forearms?



    Thanks.
    Nope not too much at all. If you do 3 exercises for each and do 3 sets each thats 9 sets per muscle. Thats not too much. I'll presume you're trying to gain size so remember to stick to 6-12 reps per set and 30-90 seconds rest between each set. If you want to do a 4th exercise for each, just cut down one exercise to 2 sets instead of 3.

    "Success is never behind you, it is always, always in front of you."

  5. #4
    Senior Member Vapour Trails's Avatar
    Join Date
    Sep 2004
    Location
    Winnipeg, Canada
    Posts
    812
    I think 6 sets per muscle group is enough (2 excercises, 3 sets each).
    That's a picture of Scarlett Johansson.

  6. #5
    Senior Member bassman09's Avatar
    Join Date
    Nov 2004
    Location
    Canada
    Posts
    162
    Quote Originally Posted by Spiderman
    Nope not too much at all. If you do 3 exercises for each and do 3 sets each thats 9 sets per muscle. Thats not too much. I'll presume you're trying to gain size so remember to stick to 6-12 reps per set and 30-90 seconds rest between each set. If you want to do a 4th exercise for each, just cut down one exercise to 2 sets instead of 3.

    Thanks. My routine looks like this...

    Tri's

    Close grip bench press 3x12
    Skull crushers 3x12
    Weighted dips 2x12
    Rope pulldowns 3x12

    Bi's

    Seated barbell curls 3x12
    Standing barbell curls 3x12
    Seated dumbell curls 3x12

    Forearms

    Behind back wrist curls 3x12
    Seated dumbell wrist curls 3x12
    Seated barbell reverse wrist curls 3x12

    All with a 60 second rest between sets.

  7. #6
    Hmmmm..... Spiderman's Avatar
    Join Date
    Jan 2001
    Location
    Near the bay...
    Posts
    0
    The only thing I might change is the forearm routine. I'd personally drop a couple sets in that part of it all. Other than that it looks good. Make sure you're increasing the weight on each successive set. That way you're constantly stressing the muscle. Therefore, your seated barbell curls may look like a set of 12, set of 10, set of 6-8-just to use that as an example.

    "Success is never behind you, it is always, always in front of you."

  8. #7
    Hmmmm..... Spiderman's Avatar
    Join Date
    Jan 2001
    Location
    Near the bay...
    Posts
    0
    Quote Originally Posted by Vapour Trails
    I think 6 sets per muscle group is enough (2 excercises, 3 sets each).
    Remember, in order to make gains in mass (hypertrophy) you need that volume. Everyone is different, yes and you may make decent gains on 6 sets each, however, don't count out doing some more to change things up a bit from time to time.

    "Success is never behind you, it is always, always in front of you."

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •