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Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

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 my question is to you guys what are the bicep and tricep exercises you do for bigger arms?

swanso5 · Posted: Fri May 02, 2008 12:36 am Post subject:

bi's - chin ups, pull ups

tri's - close grip bench presses, bodyweight tricep extensions, tiger bend push ups, diamond push ups

both - deadlifts

21's are shit

ankur29 · Joined: 16 Sep 2006 Posts: 16

darius3000 · Joined: 31 May 2008 Posts: 42

[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 my question is to you guys what are the bicep and tricep exercises you do for bigger arms?[/quote] Surprised

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! Wink

Boss Man · Posted: Sun Jun 01, 2008 11:13 pm Post subject:

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 Shocked

.

FeeFee · Joined: 17 Aug 2007 Posts: 160

BM, youre a freak Laughing

Boss Man · Posted: Fri Jun 06, 2008 8:35 pm Post subject:

Nah, oh and I never have done Zottmans personally.

Jonathans · Joined: 06 Jun 2008 Posts: 2

swanso5 · Posted: Thu Jun 12, 2008 2:07 am Post subject:

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

DianaB · Joined: 05 Jul 2007 Posts: 687

Here is something for you Swans, being into functional training and all:
http://www.dieselcrew.com/articles-pdf/makingtheclientbulletproof.pdf
Good article and includes lower body "balancing"

swanso5 · Posted: Thu Jun 12, 2008 4:25 am Post subject:

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

darius3000 · Joined: 31 May 2008 Posts: 42

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. Shocked

vamp · Joined: 01 Jan 1970 Posts: 698

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 ea. 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"[i][/i]

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!

swanso5 · Posted: Tue Jun 24, 2008 10:21 pm Post subject:

there was a study done which found that doing chins and curls does not induce more strength or growth then chins alone....in that case i;'d stick with chins only and inseret a different compound exercise for a different movement pattern for better efficiency

vamp · Joined: 01 Jan 1970 Posts: 698

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.