arm workout

[shawnyboy]

i need some input on your guys bicep workouts..im not pleased with how big my arms are after so much lifting..maybe im doing something wrong, or not doing enough..but i need some help!
my current workout is 4 sets of standing alternating dumbell curls, 12 10 8 8 reps...then its 3 set cross body hammer curls 12 10 8...3 sets of standing barbell curls 10 8 6..3 set of seated incline curls 12 10 8..and 3 sets of zig zag curls 10 8 8

if im missing critical workouts, just let me know! thanks

[Sportsmedjosh]

i have some exercise that you might want to try, i just woke up and got a glass of water and saw this but i'll post in the morning some other exercises you should try and some things to avoid in your protocol.

[Bears]

subscribed :)

I'm interested in this as well

[Sportsmedjosh]

Originally Posted by shawnyboy

i need some input on your guys bicep workouts..im not pleased with how big my arms are after so much lifting..maybe im doing something wrong, or not doing enough..but i need some help!
my current workout is 4 sets of standing alternating dumbell curls, 12 10 8 8 reps...then its 3 set cross body hammer curls 12 10 8...3 sets of standing barbell curls 10 8 6..3 set of seated incline curls 12 10 8..and 3 sets of zig zag curls 10 8 8

if im missing critical workouts, just let me know! thanks

Focus on the eccentric contraction of this exercise, I know I always say this with pretty much all of my post but I can't stress this enough. This is what is going to cause the hypertrophy of the muscle fibers. Also avoid all extra movement back bending shoulders etc. Place your elbows close to your size and squeeze them into your side during the entire exercise, this will help cut down on excessive movement also. This is what I typicall recommend doing as a great way to fatigue your biceps. This is really only one of the exercises i do and it does include should shoulder exercises but thats ok.

1. Bicep curls
2. Reverse curls
3. Hammer curls
4. Shoulder presses
5. Reverse curls into shoulder press
6. Incline bench bicep curl with arms at a 45 degree angle
7. same as above but with a hammer curl
8. same as above but with a reserve curl
9. bicep machine
10. closed grip pull up

I would do about 3 - 4 sets of this

Another option would be to do the incline exercises with no bench but rather stay in a V up position and do the exercises that way. Where you would be sitting on your butt with your legs bent and your back slightly extended. Not only will this work core but it will also work the biceps.

[Destro]

I'll have to give that a try here in baout an hour when I hit the gym.

[Soup Nazi]

Man, try doing some super sets, for example, hammer strength incline bench curls and immediately do some preacher curls with lower weight and back onto the bench curls, etc...
Finally after starting to do all of my bicep exercises in super sets I'm seeing good results.

[Xenobiotic]

Another exercise that might help is this:

Take two dumbbells and place them on the floor. Now, get down like you are going to assume a push-up position, but, instead face your palms out (towards where your head is) and grip the dumbbells. The dumbbells should line up with your midsection. Keep you elbows tight to your body and push yourself up kind of like a push-up. Gets your biceps but also plenty of other muscles like chest muscles, more arm muscles, etc.

[Adewale]

Well how do your arms feel after that workout? Complete muscle exhaustion is what encourages hypertrophy, so make sure that you modulate your weights properly. If your arms aren't on fire by the last set, then adjust the weight, or add another set. Tons of good info in this thread though, I'm subscribed.

[Sportsmedjosh]

If you like a thread don't forget to digg it and use the thread rate option. The digg feature is the little man with a shovel on the left hand corner of the post.

[The League Champ]

Here is my arm work out mainly, sometimes I change it as I lift and sometimes I throw in extra stuff or more sets. I do everything 5x15 or 5x12 if it is sets 4 and 5 and I can't get it up.

1. Seated preacher curl with ez curl bar
2. 1 arm seated preacher curl
3. Standing alternated dumbbell curls
4. Concentration curl

After these take a straight olympic bar and curl it 5 times, slide a 2 1/2 on each side and do 5, slide a 2 1/2 on and do 5, and so on. When you get to the point where you can't do anymore take a 2 1/2 off each side and do 5, then take another one off and do 5, and so on.

This works best if you have 2 people to help you so you have minimal time where your muscles aren't contracting.

[Sportsmedjosh]

arms are one of my favorite groups to work.

[Bears]

Originally Posted by Sportsmedjosh

arms are one of my favorite groups to work.

It's one of mine too, but they tend to grow so much slower then any other muscle group for me

[Deathrider]

I put almost three inches onto my biceps in almost 30 weeks, is that considered doodley squat as in slow progress or is it good progress....I dunno, thass why I am askin'

[Sportsmedjosh]

Any progress is good progess especially since you had a really hard time before. Some taking longer than others and it also depends on finding something that works for you.