Thread: Arm Workout
02-03-2004, 10:27 AM #1New Member
- Join Date
- Feb 2004
What is the best thing i can do to increase arm my size? I've been doing the different curls, skull crushers, etc.. but havent really gotten an increase in size.
02-03-2004, 02:20 PM #2Associate Member
- Join Date
- Dec 2003
what i find helps a lot is doing drop sets......i go for three sets gradually building weight...on the third i try to do 6 reps and then drop about half the weight and do as many reps as possible....it works great for most exercises....i end up seeing good gains when i really push myself ont he drop sets so it might be worth giving it a try
02-03-2004, 04:23 PM #3
I did heavy dumbell curls. I would try to go for 10 reps and whenever I was able to lift the weight for 10 reps, then I would up the weight and try to curl that for 10 reps. I would only do about three or four sets also. Plenty of protein post workout and I was making some really good gains (like half a cm per week).
02-03-2004, 04:32 PM #4
02-03-2004, 07:51 PM #5Originally Posted by TOMMY-GUNN
02-10-2004, 10:12 AM #6
If you want to target you biceps, One handed preacher curls helps my bi's explode. Also, do alot of sets, I'm talking about 5-8 sets, start off with a high rep count for your warmup (8-10) and gradually decrease your reps as you increase your weight.
02-10-2004, 10:32 AM #7
I just did EDT (Escalated Density Training) today to blast them. I get a tremendous pump afterwards. It's not something you should do all the time - but it helps to stimulate an increase in size and endurance capability for the muscle... here is how it went...
Two super sets:
[A-1] Standing Barbell Curls
[A-2] Standing Rope Extensions
[B-1] Cambered Bar Extensions
[B-2] Reverse Grip Barbell Curls
Do the A super set nonstop for 20 minutes (do the entire 20!). If your reps start to drop below 8 - decrease some of the load and get them back up to 10-12... don't give up either! Your first few sets should be relatively easy - remember, you have to hang in there for 20 minutes. After your finished, all sweaty and can't even bend your arms to take a drink of water... rest and stretch it out for 5 to 10 minutes and let some of the pump drop down. Then do the B superset for another 20 minutes. Not a lot of movements - but a sh!t load of intensity.
Remember that when SIZE is your goal you need to decrease rest intervals (no more than 60-90 seconds with traditional splits) and increase training intensity (drop sets, super sets, negatives...). This helps by totally burning out ATP/CP stores in the muscle and pretty much tells them that you NEED growth to occur.
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