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...
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.
so that routine is actually considered high volume? only 10 sets for tri's and bi's
lol thas a lot of excercises just for bis n tris
That looks like 18 sets, correct me if I am wrong. I think there are better options for training than what you have listed.
IMO yes. I don't even think large muscles need 10 sets per week.Originally Posted by homunculus
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
Well if it's working keep by all means continue I still think there are much better ways to train though.
Have you ever tried super setting a couple of those excercises?
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
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I occasionally do superset them. What would some better options for training be? Do you mean better exercises?Originally Posted by Dedicated
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.
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.
Then that's what's important. If it's working keep doing it.Originally Posted by homunculus
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