Biceps and triceps
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Biceps and triceps
Hey you guys i was at the gym the other day and saw some guys doing some various bicep exercises like 21's and going up and down weight i found some of there techniques a little weird but cant argue with there arms so basically question is to you guys what are the bicep and tricep exercises you do for bigger arms?
Re: Biceps and triceps
try to work out complimentatry muscles , what i mean by that is work back and biceps on same day as the motion of the two is relatedPatrick wrote:Hey you guys i was at the gym the other day and saw some guys doing some various bicep exercises like 21's and going up and down weight i found some of there techniques a little weird but cant argue with there arms so basically question is to you guys what are the bicep and tricep exercises you do for bigger arms?
work chest triceps out on same day aswell
good luck
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darius3000
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Re: Biceps and triceps
[quote="Patrick"]Hey you guys i was at the gym the other day and saw some guys doing some various bicep exercises like 21's and going up and down weight i found some of there techniques a little weird but cant argue with there arms so basically question is to you guys what are the bicep and tricep exercises you do for bigger arms?[/quote] 
I personally would start with a mass builder like heavy barbell curls or dumbbell curls and then to finish it off do seated concentration curls w/a light weight (for me 25-30 lb dumbbell). 3 sets would be good for each exercise. Try incline barbell curls as well. One thing I am learning is that your muscle groups need to be hit from all different angles, otherwise you will have imbalances in your physique. I love working arms but they've always been a sticking point for me. Not everyone has Kris's amazing guns!
I personally would start with a mass builder like heavy barbell curls or dumbbell curls and then to finish it off do seated concentration curls w/a light weight (for me 25-30 lb dumbbell). 3 sets would be good for each exercise. Try incline barbell curls as well. One thing I am learning is that your muscle groups need to be hit from all different angles, otherwise you will have imbalances in your physique. I love working arms but they've always been a sticking point for me. Not everyone has Kris's amazing guns!
Concentrations are average, and Isolating Biceps isn't worth it.
Good ones would be things like E-Z Bar and E-Z Bar Reverse, Zottmans, or doing the ones with a wide arm position, where your body looks like this W, can never remember the name of that one.
Do those with an incline bench and work both Arms together, and that is a killer, and when I used to add Inclined Hammer Curls afterwards, working both Arms together, it prolonged the feeling
.
Good ones would be things like E-Z Bar and E-Z Bar Reverse, Zottmans, or doing the ones with a wide arm position, where your body looks like this W, can never remember the name of that one.
Do those with an incline bench and work both Arms together, and that is a killer, and when I used to add Inclined Hammer Curls afterwards, working both Arms together, it prolonged the feeling
.
Re: Biceps and triceps
thats a decent theory.ankur29 wrote:try to work out complimentatry muscles , what i mean by that is work back and biceps on same day as the motion of the two is related
work chest triceps out on same day aswell
good luck
Here is something for you Swans, being into functional training and all:
http://www.dieselcrew.com/articles-pdf/ ... tproof.pdf
Good article and includes lower body "balancing"
http://www.dieselcrew.com/articles-pdf/ ... tproof.pdf
Good article and includes lower body "balancing"
that will be a good read when get around to it...
from a quick 1st glance it basically ends up with what i already do
big exercise (squat or dead)
single leg variation
glutes/hams variation (this can 1 or 2 legged0
core (anti rotation variation mostly)
it's just you can't really pair them and do exercises back to back which is what i was getting at but if you work up to anew max and have 2 single exercises than you'll need the rest anyway and you can pair 2 core movements back to back to finish with or with the glute/ham exercise
from a quick 1st glance it basically ends up with what i already do
big exercise (squat or dead)
single leg variation
glutes/hams variation (this can 1 or 2 legged0
core (anti rotation variation mostly)
it's just you can't really pair them and do exercises back to back which is what i was getting at but if you work up to anew max and have 2 single exercises than you'll need the rest anyway and you can pair 2 core movements back to back to finish with or with the glute/ham exercise
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darius3000
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working antagonist (opposite) movements works best
bench press - rows
pull ups - shoulder press
bi's - tri's
not so great for lower body though, just do them straight sets and / or paired with core
I've been reading more about how to work arms, and many sources agree that not working the arms in isolation, but doing more compound movements like deadlifts, chinups/pullups and bench will do more for your arms than just curls and all its variations. One source I remember said that concentration curls and other specific bicep work is for beginners and juicers.
bench press - rows
pull ups - shoulder press
bi's - tri's
not so great for lower body though, just do them straight sets and / or paired with core
I've been reading more about how to work arms, and many sources agree that not working the arms in isolation, but doing more compound movements like deadlifts, chinups/pullups and bench will do more for your arms than just curls and all its variations. One source I remember said that concentration curls and other specific bicep work is for beginners and juicers.
easiest bi workout,
3 sets chinups, weighted if you can
3 sets Straight Barbell curls, standing
tris
3 sets dips, weighted if you can
3 sets press downs
8-12 reps . or on dips and chinups if you haven't graduated to weighted exercise yet then go to failure on all sets. I've read in a few mags and sites over the last while that
"any more than 35 reps and you're wasting your time, go slower and add weight and keep the reps below 35 and if weighted exercise, below 25"
the articles say this is due to joint health for one and two, wasting glycogene (sp) reserves in the muscle on excercise that will not stimulate muscle growth.
Others will have favorite excercise and routines, try things out and find out what you like, have fun! Mix it up!
3 sets chinups, weighted if you can
3 sets Straight Barbell curls, standing
tris
3 sets dips, weighted if you can
3 sets press downs
8-12 reps . or on dips and chinups if you haven't graduated to weighted exercise yet then go to failure on all sets. I've read in a few mags and sites over the last while that
"any more than 35 reps and you're wasting your time, go slower and add weight and keep the reps below 35 and if weighted exercise, below 25"
the articles say this is due to joint health for one and two, wasting glycogene (sp) reserves in the muscle on excercise that will not stimulate muscle growth.
Others will have favorite excercise and routines, try things out and find out what you like, have fun! Mix it up!
haven't heard of that and seems interesting. I was looking more at the balance aspect. 3 sets each on the antagonistic muscle groups or 6 sets as I showed. As we know, the more compound the excercise the better gains we'll see, hence chins and barbell curls rather than isolated curls.
Heck, 6 sets of chins and 6 sets of tri press downs would do it to.
Heck, 6 sets of chins and 6 sets of tri press downs would do it to.