Best mass exercises for arms?

[nsa]

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

[FCECC2]

i think that avoiding overtraining is far your best bet!!! also complete ROM

[Hed]

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.

[Hot-Rox]

My fav tricep excercise - dips - (deep off of the flat bench)...

[arthurb999]

Dips, Close Grip Bench, Skull Crushers
Barbell curl, Hammer curl

[nsa]

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.

[Hed]

skull crushers, w/o a doubt.

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

[bluethunder]

Straight bb curls is king for bi's, and tricep kickbacks for tri's...j/k close grip bench...with skulls.

[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.

[nsa]

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.

[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~

[goodtobeapimp]

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.

[nsa]

I figured this would be a decent discussion. Thanks for all the input guys.

[BigJames]

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.

[nsa]

Biomechanically aren't skullcrusshers very similar to overhead dumbell extensions? Like the similarity between DB and BB bench press.

[BigJames]

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.

[Monkeytown]

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.

[LittleNate]

i like heavy straight bar curls for bis

close grip press and skull crushers for tris

[SwoleCat]

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~

[bluethunder]

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.

[kahoona32]

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.

[kahoona32]

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.

[SwoleCat]

Yeah, I do skullcrushers on a decline bench for an X-Treme stretch!

~SC~

[abstrack]

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

[goodtobeapimp]

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.

[LittleNate]

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

[Aggression]

Swole, what do think of tricep pushdowns (overhand, rope, underhand, v-bar, etc.)?