Arm workout

[mass junkie]

what does your current workout look like?

[kstone6tb]

Not wanting to stretch it out too long, I'll describe my bicep workout which i perform once a week. Here goes...
First off, I'd say my biggest improvements came from my added contractions. For a long time, I would just lift the weights, and not focus on contracting my biceps as hard as posssible; however, without coming all the way up to the top to keep constant strain on the muscle. Doing this, then lowering the weight as slow as possible has certainly added size to my arms. A definite first is to warm up the muscle doing light weights to get the blood flowing. My sets then go like this..
A) Barbell Curls using the 45 lb bar, not the E-Z curl bar
B) Reverse grip barbell curls
C) Single dumbell curls using the preacher
D) Cable curls using the rope
Now for the real burner...21's! These things will make ur bicep feel like it's gonna pop out of ur arm at the end of your workout, so give'em a try if you don't already do them!! Good luck man!!

[flight643]

Not wanting to stretch it out too long, I'll describe my bicep workout which i perform once a week. Here goes...
First off, I'd say my biggest improvements came from my added contractions. For a long time, I would just lift the weights, and not focus on contracting my biceps as hard as posssible; however, without coming all the way up to the top to keep constant strain on the muscle. Doing this, then lowering the weight as slow as possible has certainly added size to my arms. A definite first is to warm up the muscle doing light weights to get the blood flowing. My sets then go like this..
A) Barbell Curls using the 45 lb bar, not the E-Z curl bar
B) Reverse grip barbell curls
C) Single dumbell curls using the preacher
D) Cable curls using the rope
Now for the real burner...21's! These things will make ur bicep feel like it's gonna pop out of ur arm at the end of your workout, so give'em a try if you don't already do them!! Good luck man!!

thanks a lot. i'll def try and concentrate on the contractions