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Of all things my biceps are my hardest thing to get any size or strength out of...What's the best exercises to do to get the best results??? I'm 28yr old, 5'10" 230 lbs arms about 16.5-17 inches but mostly all triceps...I usually do concentration curls, preacher curls, standing hammer curls, and sometimes I'll throw in a few sets of 21's...Little help?? :lift:
barbell curls and hammer curls. I think hammer curls should be done one arm at a time, with the last three reps being forced and the negative movement being very slow. I also do one set of 21's at the end, but I don't think it does anything compared to the barbell and hammer curls.
Ez-bar curls(i find i can use more weight+the angle of your palms are perfect for really burning those biceps)
Db curls
incline db curls
zottoman curls
arm blaster curls(if you can get your hands on one).
go HEAVY and stick to doing 3 sets max per muscle group and doing no more than 8 reps per set.
Allso make you you use proper form and go extra slow not only on the contraction part of the movement but also on the strech part.
barbell curls
preacher db curls
hammer curls
reverse grip curls
not jump in on someones thread but what are zottoman curls?
google or yahoo search im sure ull find it thereQuote:
Originally Posted by brew035
single arm dumbell curls works the best for me.
http://www.weightliftingdiscussion.com/zottman.htmlQuote:
Originally Posted by brew035
Barbell curls....Work the he11 out of em then finish with a dumbell movement.......
they'll grow.
Can't wait to hit arms on tues, Thanks alot!!! ;)
sounds like you need to do more "mass" movements...like barbell curls, EZ bar curls
Swole posted a thread not to long ago that said most of what your guys are saying. Do a search Bro. Oh yeah, make sure you are squating and deadlifting. These compound movements will make everything, including arms, grow!!
MT
I used to work out at my buddies gym and we were hardcore, chalk, screaming in each others face, and a nice slap across the chops right before each set for motivation...We did free weight squats, deadlifts, etc...I screwed my low back up with deads so i really don't do them anymore at all, and the gym I'm at now I use the smith machine squat rack and alot of machines for my legs, it sucks but its better than nothing at all...Worst part about it is its hard to find someone or a spot but I usually get one on occassion...
My workout now usually consists of Moday-chest and tri's--2 heavy sets and a few warm up sets on flat, incline, flat dumbell fly's for my chest---Dips, skull crushers, and tri pull downs for tri's...
Tues--Smith machine squats, leg press, leg extension, and calf raises--Also do Bi's--variations of curls etc but gonna try some new stuff u guys mentioned
Weds--Off
Thurs--Shoulders--Behind the head press, dumbell presses, side cable pulls, upright shoulder presses, and shrugs
Fri--Back--Low rows, standing row, T-bar presses
I also mix in variations of other things as well...and usually top a workout two ro three times a week with Ab work...
Any suggestions??
Quote:
Originally Posted by Anabolica
I like this routine, the zottman curls are great, and the Arm Blaster was my turning point, found one at play it again sports.
Swole's Arm routine, here you go:
http://forums.steroid.com/workout-training/131585-todays-obvious-training-reminder.html