what is the best bulking exercise that but mass on :
1-biceps
2-triceps
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what is the best bulking exercise that but mass on :
1-biceps
2-triceps
Biceps:
Concentration curls
Hammer curls
Drop sets of any excercise
Triceps:
Close grip bench
Dips
Skull crushers
Kick backs
My tris refuse to grow unless i'm pressing...more often than not i don't even work tris specifically and isolated but once a month if i'm incorporating a good deal of bench presses and military presses. For biceps, my suggestion would be the simpler the better. Straight up barbell curls and seated dumbell curls fairly heavy seem most effective for adding size with me. Concentration curls or incline curls i'll end with just to ensure some blood volume in there. I'm a firm believer in ending a bodypart's workout during a mass building phase with one good set of a higher rep isolation exercise, since i feel more confident that the damage i've done with heavy weights will be repaired more efficiently and quickly if i funnel as much blood to the area right away.
But, all that being said, nothing puts on mass like the traditional basic movements.
i stick by the same bi routine for like a year now, and i dont plan on changing in for awhile...
Standing Barbell Curls (Ez-Bar(wide)) 4 sets 6-8-10-12 (include 2 warm up sets with just the bar. for 12 reps)
Seated Alternate Dumbell Curls 3 sets 6-8-8
Standing concentration curls (i use the opposite side, so my arm is at almost a 90degree angle) 2 sets 6-8
yup..i love heavy barbell curls....for bi's
and heavy close grips for the tri's..i also like any type of tri extension(staright baR,ez curl bar)...to the nose,throat..etc,.
It doesn't really matter what exercises you do for your arms, just stick with the basics. The only way they'll ever grow is if you do your compound exercises.
well i do for biceps:
barbel curls:3 sets very heavy
seated dumbel curls:3 sets very heavy
triceps:
close grip: 4 sets
triceps extesion 2 sets