Anabolics
Search More Than 6,000,000 Posts
Results 1 to 9 of 9

Thread: Guns

  1. #1
    _TaZ_ is offline New Member
    Join Date
    Aug 2001
    Location
    at the gym
    Posts
    45

    Unhappy Guns

    Hello....
    I have a question for you guys. I have never really had a good arm work. I get a good pump in the tri's some times, but as for the bi's, almost never.
    Can anyone suggest a good arm workout for me please.
    I am just started working my bi's and tri's together in the same day.

  2. #2
    Pete235's Avatar
    Pete235 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Canada
    Posts
    6,289
    - Alternate dumbell curl (seated on an incline bench)
    - Standing barbell curls
    - Concentration curls

    8-10 reps x 3 sets

    Finish off with 1 set of 21's

  3. #3
    dane26's Avatar
    dane26 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Zoo-York
    Posts
    2,532
    standing barbell curls 3x8-10
    alternating dumbells (seated) 3x8-10
    standing cable 3x8-10
    concentration curls 3x8-10

  4. #4
    xenithon is offline Member
    Join Date
    Sep 2001
    Location
    South Africa
    Posts
    777
    hi there,

    i had the same problem as you so i feel ya troubles. honestly the best pump i have been getting was when i started winny, haha go figure

    anyways i must agree with dane on this one, definitely barbell first cause its your main bulker. then the alternating dumbells isolate your muscles. after those two its your choice, but you'll already be pumped. one thing to look out for which i had to change to get a good pump - i use to use a lot of forearma - usually halfway through a rep my wrists curl up and forearm sorta takes over. when i'm done my forearm feels pumped to death and biceps very little. try go lighter weight and keep your wrist as extended away from you bicep as possible in order to cut forearm out and hit biceps only. hope it helps

  5. #5
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
    Join Date
    Aug 2001
    Posts
    4,446
    I do

    EZ bar curls
    Seated Curls
    Concentration curls.

    I always get good pumps but they never ever grow and I just can,t get them any bigger.They have good shape ,definition but the little buggers won,t grow.I have changed the routine around so much and have trained them so hard it physically hurts to move them the next day and I have tried training them once,twice a week but no growth.Any ideas guys?

  6. #6
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    Try this. After you finish your barbell curls, perform dumbell preacher curls one arm at a time for three sets without resting between arms and each to failure. Tell me if you don't get a pump from that. Use a full range on the preachers and stretch them well at the bottom.

  7. #7
    $uperman's Avatar
    $uperman is offline Member
    Join Date
    Sep 2001
    Location
    The Big Easy
    Posts
    775
    Taz , Try this .... set up the bench as incline except lay on it face down with leg out and sligtly bent. Try to get comfortable, using dumbells pick a weight you feel you can do for high reps , let your arms hang down at the sides and do alternating dumbell curls. do two sets of twenty , take a rest , grab some lighter ones and just burn the piss out of em. I usally do this at the end of my arm work out. I get a great pump everytime. Its a different angle so your arms are not use to this angle so it should do good. good luck pawnta peace

  8. #8
    dumbells101's Avatar
    dumbells101 is offline Senior Member
    Join Date
    Sep 2001
    Location
    South Carolina
    Posts
    1,076
    Yeah I too like those various concentration curls!

  9. #9
    ravaz is offline Associate Member
    Join Date
    Aug 2001
    Location
    Raleigh, NC
    Posts
    175
    This is what I do and they have been growing fast.

    Standing Barbell Curls
    1st set 10 reps
    2nd set 8 reps
    3rd set 6 reps

    Seated Preacher Curls (full range)
    1st set 8 reps
    2nd set 6 reps

    Then I do these again but only come up half way and hold for 2 seconds, it really burns.
    1st set 8-10 reps
    2nd set 6-8 reps

    Standing cable curls
    1st set 10 reps
    2nd set 8 reps
    3rd set 6 reps

    Alternate dumbell curl seated on incline bench
    1st set 8 reps
    2nd set 6 reps

    I swear that will burn the shit out of your arms.
    Mine wouldn't grow until I did these, I work my arms out twice a week, I do alternate with other excersises but I showed my friend these 2 months ago and he loves doing these now. Sometimes I do seated preacher curls with cables, that works well for me.

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
  •