Building bigger arms

[tard_zone]

Hey guys, I have been doing a split like this

chest/tris
back/bis
rest
quads/hams/calves
shoulders/traps/abs
rest
rest

that is my most recent weekly routine. I am thinking about doing an arm only day and going 5 days in a week. My arms arent small but i heard that you can get them bigger if you devote a day to them. I used to do an arm day but i'd do triceps before biceps all the time. My friend said i should superset with arms. By doing a bicep exercise, then tricep exercise, then bicep exercise, then tricep exercise, ect. Is this a wise training technique for arms. If so I am thinking about startin up an arms day again.

[Phate]

that's what i'm about to go do, i'm a big fan of super setting things to help keep intensity in a short time frame

i like to superset

bi/tris
shoulders/traps
calves/abs
abs/obliques
etc

[J431S]

do some wrist curl (reverse) too. it would improve your arm size over time.

[Andro9]

im not familiar with the term superset. what does it mean?

[xlxBigSexyxlx]

im not familiar with the term superset. what does it mean?

A superset is two or more exercises in a row.

Usually works best with opposing body parts

Try to choose exercises that complement each other, that is, they have a similar, but opposite motion.

i.e.
chest/back : flat bench, bent over rows

bicep/tricep: barbell curl, skull crushers

[Andro9]

thanks, and what would the point of those be? to keep heart rate up or get workout over with quickly?..lol

[xlxBigSexyxlx]

thanks, and what would the point of those be? to keep heart rate up or get workout over with quickly?..lol

workout efficiency.

you can burn more calories, save time, keep intensity high, etc.

plus its a nice shock to the body if you need to change up your workout.

[xlxBigSexyxlx]

Also, you can superset the same muscle.

i.e. chest: bench, butterflies

this method is more of a pre-fatigue endurance way of lifting

[ricanmafia]

ahh the old push and pull combo, gives u a longer caloric burn yes

[tard_zone]

that's what i'm about to go do, i'm a big fan of super setting things to help keep intensity in a short time frame

i like to superset

bi/tris
shoulders/traps
calves/abs
abs/obliques
etc

Would you reccommend this strategy to help build bigger arms, or should I do tris with chest and bis with back, or do tri's then bi's? I've never alternated back and forth between tris and bis, should this help with hypertrophy? I don't think I'd do back and chest together because those are both long days and like trainin them alone. Supersetting between shoulder and traps isn't neccissary for me because i just do two exercises for traps after i finish training shoulders and my traps are pretty big. Same thing with legs, I don't think it will be neccisary

[DSM4Life]

Mon - Back (included heavy deadlifts, will build grip/forarms)

Tue- Shoulders (heavy presses, working the tris)

Wed- Legs/Abs (rest upper body)

Thur- Chest

Fri- Bi/Tri Hammer your triceps and biceps. Remember your triceps make up more of your arm them bi's. Being that these are both small muscles this shouldn't be a long workout.

[maroZ]

how many sets/exercises should be for arms. ?

[tard_zone]

Mon - Back (included heavy deadlifts, will build grip/forarms)

Tue- Shoulders (heavy presses, working the tris)

Wed- Legs/Abs (rest upper body)

Thur- Chest

Fri- Bi/Tri Hammer your triceps and biceps. Remember your triceps make up more of your arm them bi's. Being that these are both small muscles this shouldn't be a long workout.

Yah, I know the triceps make up more of your arm, which is why when i had an arm day i'd always do tris then bis. I never tried a superset workout tho, should I try this training techniuqe, or is it better finishing one muscle then finishing the other.

[DSM4Life]

Yah, I know the triceps make up more of your arm, which is why when i had an arm day i'd always do tris then bis. I never tried a superset workout tho, should I try this training techniuqe, or is it better finishing one muscle then finishing the other.

I would personally change it up. Doesn't have to be every day but maybe every couple weeks. Some days start with tris others with bi's. i also throw in supersets and/or dropsets as well to help change things up.

Always keep your body guessing.

[Phate]

do a workout day with each and see how they do, i prefer supersetting because the pace is faster, the intensity is higher, more calorie burning and the pumps are insane because your killing both muscles at once

[rager]

keep trying diff lifts, sets , reps etc.. once you do find something that really works stick with it,but progressively try to add more weight with those exercises that do work. This switching things up all the time is over rated also. Some exercises work better than others for certain people. For Ex I can do single arm curls till the cows come home and they never do sht for me.

[swol_je]

squats will make your arms grow, along with the rest of your whole body.

[T3/T4 GSR]

squats will make your arms grow, along with the rest of your whole body.

I agree to an extent but half the guys around here with the biggest arms hardly know how to do a seated leg press much alone a squat.

[Ronnie Rowland]

Straights sets with plenty of volume on biceps,triceps and forearms during a 4-8 week blasting phase. Use good form! If that doesnt work its your genetics or diet.

[biodiversity]

well i stick with the basic exercises doing pyramid sets
triceps: close grip bench press, skull cursher, dips
biceps: barbell curls, preacher curls, hammer curls/reverse curls

[Stoneco|d]

Triceps: Close grip bench press, box presses, floor presses, weighted dips, cable pulldowns ... I used to do skull crushers, don't touch them anymore.

Biceps: barbell curls, dumbell curls, concentration curls, one arm curl on support (all the way down and up), preacher curls.

I love doing supersets or drop sets when working out arms, i am sure a lot of others do as well. My arms aren't massive, only 17". My goal is around 19" but it's going to take time. Heavy deadlifts is awesome too, I never use straps.

[smokeyd]

squats will make your arms grow, along with the rest of your whole body.

agree

[FortKnox36]

Triceps: Close grip bench press, box presses, floor presses, weighted dips, cable pulldowns ... I used to do skull crushers, don't touch them anymore.
Biceps: barbell curls, dumbell curls, concentration curls, one arm curl on support (all the way down and up), preacher curls.

I love doing supersets or drop sets when working out arms, i am sure a lot of others do as well. My arms aren't massive, only 17". My goal is around 19" but it's going to take time. Heavy deadlifts is awesome too, I never use straps.

Why no skulls?

[Stoneco|d]

injured myself ... the joint between my elbow and tricep. It's fine now, haven't done skull crushers in months. It still hurts a little bit but nothing like before. Plus I like my new tricep workout anyways, don't really need skull crushers to get big. Dips and close grip bench press are my favorites.