I've noticed on a few threads I follow, that lately, bigger arms seems to be a topic of conversation. Chasing those elusive 18's is the ultimate goal...Unless you're one of the lucky bastard's that got 'em and of course it's on to the 19's...never happy.
There are of course, as with anything related to fitness, many different philosophies. It's never a matter of right or wrong but whether what works for you. Of course you have to try different things to know that and we all know the definition of insanity. "Doing the same thing and expecting different results". If your not getting what you want, try something different. So...what's working for you or maybe what you're doing isn't working and you'll get some ideas here.
This is what I'm currently doing...
1. I don't go heavy on bi's and tri's. At my age I fear going heavy on bi's may lead to a distal bicep tendon tear and too heavy on tri's tortures my elbows.
2. I keep my weights where I'm hitting anywhere from 10 to 15 reps per set. If I want to finish off with a good pump I'll go lighter for my last exercize and shoot for 20 reps.
3. Always mind body connection. I focus on the muscle being worked.
4. Especially for bi's and tri's, contract at the apex of the movement.
5. I do light tri's ant the end of chest days. Just 4 sets of whatever tricep movement I feel like that day. Same thing for bi's on back day.
6. At the end of my week is arm day. I do arms at the end of my week because that way I can kill'em and they have some time to recoup before I start the next week.
7. I superset bi's then tri's with no rest in between them and then 90 seconds rest between sets.
This is a typical arm day for me... 3 sets each superset
Straight bar curls
Two handed dumbbell tricep extensions
Machine preacher curls
EZ bar skull crushers
Cable curls
Tricep push downs
Hammer curls
Behind the back weighted bench dips
Some other movements I like...
Dips
Smith skull crushers (don't knock it. great isolation)
Close grip bench
Concentration curls
Smith drag curls
There are of course, as with anything related to fitness, many different philosophies. It's never a matter of right or wrong but whether what works for you. Of course you have to try different things to know that and we all know the definition of insanity. "Doing the same thing and expecting different results". If your not getting what you want, try something different. So...what's working for you or maybe what you're doing isn't working and you'll get some ideas here.
This is what I'm currently doing...
1. I don't go heavy on bi's and tri's. At my age I fear going heavy on bi's may lead to a distal bicep tendon tear and too heavy on tri's tortures my elbows.
2. I keep my weights where I'm hitting anywhere from 10 to 15 reps per set. If I want to finish off with a good pump I'll go lighter for my last exercize and shoot for 20 reps.
3. Always mind body connection. I focus on the muscle being worked.
4. Especially for bi's and tri's, contract at the apex of the movement.
5. I do light tri's ant the end of chest days. Just 4 sets of whatever tricep movement I feel like that day. Same thing for bi's on back day.
6. At the end of my week is arm day. I do arms at the end of my week because that way I can kill'em and they have some time to recoup before I start the next week.
7. I superset bi's then tri's with no rest in between them and then 90 seconds rest between sets.
This is a typical arm day for me... 3 sets each superset
Straight bar curls
Two handed dumbbell tricep extensions
Machine preacher curls
EZ bar skull crushers
Cable curls
Tricep push downs
Hammer curls
Behind the back weighted bench dips
Some other movements I like...
Dips
Smith skull crushers (don't knock it. great isolation)
Close grip bench
Concentration curls
Smith drag curls
