The Five Biggest Contradictions in Fitness
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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
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Thread: Arm training

  1. #1
    Wannabebig Member
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    Arm training

    I think that the best way to train arms is a few very intense sets with a moderate amount of exercises. For instance, 4 or 5 exercises with only 2 sets done for each exercise. I'll warm up for the first bi and tri exercise, then after that I'll let it rip. Here is my typical program

    Barbell Curl 2 sets, 6-12 reps
    DB Skulls 2 sets, 8-10 reps
    Preacher, machine or DB , 2 sets 6-12 reps
    DB Overhead extension, 2 sets, 12-20 reps
    Concentration curls on preacher machine 2 sets - 8-12 reps
    Reverse Pushdowns - 2 sets, 10-15 reps
    DB Hammer Curls - 2 sets, 6-10 reps
    Kickbacks - 2 sets, 10-15 reps
    Single arm preacher machine curls - 6-8 reps
    Single overhead db extensions, 12-15 reps

    these are the typical exercises I do, and I'll mix up the order except for biceps, if I do Barbell curls they are always first. Generally, the harder exercises always come first, but like I said, I'll mix it up. I usually do cables near the end though. For me, training this way blew up my arms. Short, intense workouts. I almost always train to failure on every set. Let me know what you guys think...

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  3. #2
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    Quite a bit of volume for small muscles, and the reps are higher than I like to train, but if it's working for you it doesn't really matter what anyone else has to say.

  4. #3
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    so that routine is actually considered high volume? only 10 sets for tri's and bi's

  5. #4
    Wannabe a Beast BigNic's Avatar
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    lol thas a lot of excercises just for bis n tris

  6. #5
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    That looks like 18 sets, correct me if I am wrong. I think there are better options for training than what you have listed.

  7. #6
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    Quote Originally Posted by homunculus
    so that routine is actually considered high volume? only 10 sets for tri's and bi's
    IMO yes. I don't even think large muscles need 10 sets per week.

  8. #7
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    hehe. I do 15 sets for chest usually, 12 or so for back, legs get at least 21 with 3 sets for calves, sometimes as high as 24, shoulders get 18 including 3 for shrugs....I feel great though, I would hardly say its overtraining, if anything I think I could do more...and I hit each workout at around once a week

  9. #8
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    Well if it's working keep by all means continue I still think there are much better ways to train though.

  10. #9
    love to lift BIG C's Avatar
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    Have you ever tried super setting a couple of those excercises?

  11. #10
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    funny, i dont directly train my arms and they are one of my best bodyparts especialy my triceps im starting to work on my Bi's

    ive noticed for me that my triceps get alot of work from just all the pressing that i do. im trying to start back working on my biceps to bring them up to par.

    i think you need to train the arms no different than any other body part just hard and intense
    Why live if one can not Deadlift?- John Paul Sigmasson

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  12. #11
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    Training the arms

    Quote Originally Posted by Dedicated
    I think there are better options for training than what you have listed.
    I occasionally do superset them. What would some better options for training be? Do you mean better exercises?

  13. #12
    Go Heels! MixmasterNash's Avatar
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    Hmmm. That's 18 more sets than I ever do.

    Is the rest of your body strong and big? If so, keep going with your monster arm workout. Do you ever slack on core compound exercises? If so, forget the arms.

  14. #13
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    i am thinking like 3 intense excercises for the bi and 3 for the tri. i think it would be best if you had measurements of your arms to track how a particular routine and diet are affecting your body. this will tell you about success or not. it does seem lengthy but then again we have all seen more than that while at the gym. you know the guy that is there before you and then there after you. good luck with your routine and monitor yourself for growth.

  15. #14
    Still Plugging Away -TIM-'s Avatar
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    Quote Originally Posted by homunculus
    ...I feel great though...
    Then that's what's important. If it's working keep doing it.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

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