Isolated Exercises for Biceps and Forearms?

Hi,

I've been on a beginner bulking program for several months doing compound exercises (squats, pull ups, bench work, row, etc). I think I've plateaued in the last month cause I'm really struggling to get any established weight incrementation at this point. I want to mix in some isolated exercises to focus on building specific muscle groups, particularly biceps, triceps and forearms.

I've added an isometric overhead dumbell tricep exercise, but not sure what should I add for biceps and forearms? I'm failing on the bench and seated curls, I'm sure it's lack of bicep/tricep/forearm strength. What are some isometric exercises that could remedy this?

Biceps: Heavy ass straight barbell curls
Triceps: Heavy ass close grip bench, skullcrushers, or overhead extensions
Forearms: wrist curls, farmers walks

[QUOTE=KDG730;1235989783]Biceps: Heavy ass straight barbell curls
Triceps: Heavy ass close grip bench, skullcrushers, or overhead extensions
Forearms: wrist curls, farmers walks[/QUOTE]

^this. also what kills my forearms is reverse bb curls

[QUOTE=fightforlove;1235944423]Hi,

I've been on a beginner bulking program for several months doing compound exercises (squats, pull ups, bench work, row, etc). I think I've plateaued in the last month cause I'm really struggling to get any established weight incrementation at this point. I want to mix in some isolated exercises to focus on building specific muscle groups, particularly biceps, triceps and forearms.

I've added an isometric overhead dumbell tricep exercise, but not sure what should I add for biceps and forearms? I'm failing on the bench and seated curls, I'm sure it's lack of bicep/tricep/forearm strength. What are some isometric exercises that could remedy this?[/QUOTE]

Switching exercise intensity is the key. Stick to the compound exercises, and don't worry much about the concentration work. They will help with muscle control, but will do little for growth.

Look up "Undulating training". For a while Power/Hypertrophy was the go-to for a lot of bodybuilders for more consistent gains, but switching it up even further will do even more.

Interestingly, you didn't mention dead lifts.

[QUOTE=fightforlove;1235944423]I want to mix in some isolated exercises to focus on building specific muscle groups, particularly biceps, triceps and forearms.[/QUOTE]

Also that right there. Biceps/Triceps/forearms are not muscle groups.

[QUOTE=KDG730;1235989783]Biceps: Heavy ass straight barbell curls
Triceps: Heavy ass close grip bench, skullcrushers, or overhead extensions
Forearms: wrist curls, farmers walks[/QUOTE]This, except you forgot deadlifts with double overhand grip for forearms

[QUOTE=fightforlove;1235944423]Hi,

I've been on a beginner bulking program for several months doing compound exercises (squats, pull ups, bench work, row, etc). I think I've plateaued in the last month cause I'm really struggling to get any established weight incrementation at this point. I want to mix in some isolated exercises to focus on building specific muscle groups, particularly biceps, triceps and forearms.

I've added an isometric overhead dumbell tricep exercise, but not sure what should I add for biceps and forearms? I'm failing on the bench and seated curls, I'm sure it's lack of bicep/tricep/forearm strength. What are some isometric exercises that could remedy this?[/QUOTE]

If you're a beginner you don't need to do any isolation movements at all. You can do movements that heavily include arms, such as chin ups and dips.

You never need to target forearms. If you avoid using straps then deadlifting and dumbbell work will build up your forearms as you gain weight.

If you're struggling to get up in weight, you need to eat more food and make sure you're giving yourself plenty of time to recover.

I've been lifting for 6 years and I still don't find it necessary to do isolations.

[QUOTE=Jawja;1236055593]Interestingly, you didn't mention dead lifts.[/QUOTE]

I'm deadlifting as well.

I've been doing 3 sets per exercise:

lighter weight x 12 reps
middle weight x 10 reps
heavy weight x 8 reps

Heard from a trainer at my gym that another bulking method is to go for power and start with heaviest weight I can do just once, then go down:

heaviest x 1 rep
high middle x 2 reps
low middle x 3 reps
lighter x 5 reps

Which of these approaches is better for a beginner? I'm trying to pack on muscle.

This plus deadlifts.....without gloves/straps


[QUOTE=KDG730;1235989783]Biceps: Heavy ass straight barbell curls
Triceps: Heavy ass close grip bench, skullcrushers, or overhead extensions
Forearms: wrist curls, farmers walks[/QUOTE]