Anabolics
Search More Than 6,000,000 Posts
Results 1 to 27 of 27
  1. #1
    nsa
    nsa is offline King of Supplements
    Join Date
    Mar 2004
    Location
    east coast
    Posts
    5,484

    Best mass exercises for arms?

    What do you guys think are the best mass exercises for the biceps and triceps respectively?

  2. #2
    FCECC2 is offline Anabolic Member
    Join Date
    Jan 2003
    Location
    under some plywood sheets
    Posts
    2,260
    i think that avoiding overtraining is far your best bet!!! also complete ROM

  3. #3
    Hed
    Hed is offline Registered User
    Join Date
    Apr 2004
    Posts
    1,381
    Best tricep mass exercise ive found is by far lying french press (skull crushers), when done right.

    best bi exercise i know is pyramid workout of hammer curls, for the brachs.
    ill do 50lb dumbbells in each hand, about 6 reps each, then 40's in each hand, about 6 reps each, then 35s in each hand till i pass out.

    workin brachs is awesome.

  4. #4
    Hot-Rox's Avatar
    Hot-Rox is offline Senior Member
    Join Date
    Dec 2004
    Location
    Down South-west
    Posts
    1,153
    My fav tricep excercise - dips - (deep off of the flat bench)...

  5. #5
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
    Join Date
    Aug 2001
    Location
    USA
    Posts
    2,715
    Dips, Close Grip Bench, Skull Crushers
    Barbell curl, Hammer curl

  6. #6
    nsa
    nsa is offline King of Supplements
    Join Date
    Mar 2004
    Location
    east coast
    Posts
    5,484
    Thanks. I personally know that close grip bench and hammer curls work for me, but im looking for some other exercises to mix it up with. Thanks for the input guys.

  7. #7
    Hed
    Hed is offline Registered User
    Join Date
    Apr 2004
    Posts
    1,381
    skull crushers, w/o a doubt.

    i remember even reading that AHONALD said thye are the best mass building arm exercises he ever did

  8. #8
    bluethunder is offline Anabolic Member
    Join Date
    Jun 2004
    Location
    usa
    Posts
    2,015
    Straight bb curls is king for bi's, and tricep kickbacks for tri's...j/k close grip bench...with skulls.

  9. #9
    BigJames's Avatar
    BigJames is offline Senior Member
    Join Date
    Sep 2004
    Posts
    1,311
    I am with you guys on the bis, but I have always liked heavy overhead dumbbell extensions for triceps mass...they have worked really well for me.

  10. #10
    nsa
    nsa is offline King of Supplements
    Join Date
    Mar 2004
    Location
    east coast
    Posts
    5,484
    Quote Originally Posted by BigJames
    I am with you guys on the bis, but I have always liked heavy overhead dumbbell extensions for triceps mass...they have worked really well for me.
    Yeah, i like those too.

  11. #11
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,778
    My routine:

    Bi's: straight bar curls and hammers

    Tri's: close grip benches and skullcrushers

    All the other stuff is sissy sh*t that won't build much.

    ~SC~

  12. #12
    Join Date
    Jan 2004
    Location
    Ohio
    Posts
    706
    Heavyweight and simple..The classics are just that and for that reason..Barbell curls,preachers,hammers,close grip,skull crushers.....Honestly you don't even need that many.

  13. #13
    nsa
    nsa is offline King of Supplements
    Join Date
    Mar 2004
    Location
    east coast
    Posts
    5,484
    I figured this would be a decent discussion. Thanks for all the input guys.

  14. #14
    BigJames's Avatar
    BigJames is offline Senior Member
    Join Date
    Sep 2004
    Posts
    1,311
    Quote Originally Posted by SwoleCat
    My routine:

    Bi's: straight bar curls and hammers

    Tri's: close grip benches and skullcrushers

    All the other stuff is sissy sh*t that won't build much.

    ~SC~
    I agree that your choices are good ones, but I have managed built some pretty good guns with overhead dumbbell extensions as the mass movement for tris. I am refering to the both arms at once type. I have only done skullcrushers a few times due to elbow pain. Not to say that you are not correct, just saying I do not think that the extensions are necessarily sissy sh*t. They worked for me.

  15. #15
    nsa
    nsa is offline King of Supplements
    Join Date
    Mar 2004
    Location
    east coast
    Posts
    5,484
    Biomechanically aren't skullcrusshers very similar to overhead dumbell extensions? Like the similarity between DB and BB bench press.

  16. #16
    BigJames's Avatar
    BigJames is offline Senior Member
    Join Date
    Sep 2004
    Posts
    1,311
    I would say yes...but during an overhead dumbbell extension, the tricep can be stretched further...at least, that is how it feels when I do them. Essentially it changes up the stress on the muscle. I have heard many different opinions on what people prefer...if I did not have the tendonitis, I would do both as mass builders, alternating between the two on different workouts. On that note...Swole's arms look bigger than mine in that pic...follow his lead.

  17. #17
    Monkeytown's Avatar
    Monkeytown is offline Senior Member
    Join Date
    Aug 2004
    Location
    Heart of Dixie
    Posts
    1,717
    Quote Originally Posted by SwoleCat
    My routine:

    Bi's: straight bar curls and hammers

    Tri's: close grip benches and skullcrushers

    All the other stuff is sissy sh*t that won't build much.

    ~SC~
    I'm with you Bro. I also like weighted dips when working chest and tri's. It's a good transition from chest to tri's.

  18. #18
    LittleNate's Avatar
    LittleNate is offline Junior Member
    Join Date
    Jul 2003
    Location
    PA
    Posts
    129
    i like heavy straight bar curls for bis

    close grip press and skull crushers for tris

  19. #19
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,778
    Quote Originally Posted by BigJames
    I agree that your choices are good ones, but I have managed built some pretty good guns with overhead dumbbell extensions as the mass movement for tris. I am refering to the both arms at once type. I have only done skullcrushers a few times due to elbow pain. Not to say that you are not correct, just saying I do not think that the extensions are necessarily sissy sh*t. They worked for me.
    Yes, those are good ones too!

    ~SC~

  20. #20
    bluethunder is offline Anabolic Member
    Join Date
    Jun 2004
    Location
    usa
    Posts
    2,015
    Two hand overhead db extentions are great as I do them much. The main advantage of them vs. skulls is you can get that extra stretch on the eccentric going deep past the back of your skull. Not only that it can hit the long head good and you can use a fair amount of weight. If you are experiencing some mild elbow pain on skulls then overhead extentions are the best . The biomechanics are simular to skulls except your hand placement(closer) therefore stresses the three heads slightly different.

  21. #21
    kahoona32's Avatar
    kahoona32 is offline New Member
    Join Date
    Dec 2004
    Location
    TEXAS
    Posts
    43
    All is very good advise here.. I have always been stuck at 17 1/2" to 18" Arms. However, I recently started training with a IFBB PRO Trainer (expensive $$) and found that my form was off, and my intensity was less than optimum. With minor corrections, I have started making some killer gains. On Arm day, he has to open the door for me to leave the Gym. On leg days, I can't walk without taking breaks every few steps...
    I always did skull crushers, but the elbows should be pointing straight up to the celing and the bar goes to the top of the head. Not the forehead for better strech.

    Just my 0.2 Bro's, Good luck..
    Kahoona.

  22. #22
    kahoona32's Avatar
    kahoona32 is offline New Member
    Join Date
    Dec 2004
    Location
    TEXAS
    Posts
    43
    All is very good advise here.. I have always been stuck at 17 1/2" to 18" Arms. However, I recently started training with a IFBB PRO Trainer (expensive $$) and found that my form was off, and my intensity was less than optimum. With minor corrections, I have started making some killer gains. On Arm day, he has to open the door for me to leave the Gym. On leg days, I can't walk without taking breaks every few steps...
    I always did skull crushers, but the elbows should be pointing straight up to the celing and the bar goes to the top of the head. Not the forehead for better strech.

    Just my 0.2 Bro's, Good luck..
    Kahoona.

  23. #23
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,778
    Yeah, I do skullcrushers on a decline bench for an X-Treme stretch!

    ~SC~

  24. #24
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
    Join Date
    May 2002
    Posts
    7,513
    Quote Originally Posted by SwoleCat
    My routine:

    Bi's: straight bar curls and hammers

    Tri's: close grip benches and skullcrushers

    All the other stuff is sissy sh*t that won't build much.

    ~SC~
    ditto.. I do the same 5 working sets... one warm up

  25. #25
    Join Date
    Jan 2004
    Location
    Ohio
    Posts
    706
    Quote Originally Posted by SwoleCat
    Yeah, I do skullcrushers on a decline bench for an X-Treme stretch!

    ~SC~

    Same here..I'm totally biased against flat bench for about anything anymore...Too many angles that could be hit harder.

  26. #26
    LittleNate's Avatar
    LittleNate is offline Junior Member
    Join Date
    Jul 2003
    Location
    PA
    Posts
    129
    Quote Originally Posted by SwoleCat
    Yeah, I do skullcrushers on a decline bench for an X-Treme stretch!

    ~SC~

    hmmm....gonna have to give this one a try next week

  27. #27
    Aggression is offline Member
    Join Date
    Jul 2004
    Posts
    586
    Swole, what do think of tricep pushdowns (overhand, rope, underhand, v-bar, etc.)?

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

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