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People have been telling me I should bulk up a little on the arms, could someone throw me some good exercie's for this.
I was told for the Bi, barbell curls, incline curls and hammer curls. Anything else? But got told to do 5x5, which seems incorect, since that's not adding mass, just strength.
[QUOTE=Jake2458;197858641]People have been telling me I should bulk up a little on the arms, could someone throw me some good exercie's for this.
I was told for the Bi, barbell curls, incline curls and hammer curls. Anything else? But got told to do 5x5, which seems incorect, since that's not adding mass, just strength.[/QUOTE]
Bi's
Preacher Curl Standing 3 sets X reps depending on weight
Preacher Curl Sitting 3 Sets X reps
Alternating DB Curl sitting back on flat surface 3 Sets X weight
Hammer curls 3 Sets X reps
Maybe add some Isolation curls
[QUOTE=Jake2458;197858641]People have been telling me I should bulk up a little on the arms, could someone throw me some good exercie's for this.
I was told for the Bi, barbell curls, incline curls and hammer curls. Anything else? But got told to do 5x5, which seems incorect, since that's not adding mass, just strength.[/QUOTE]
5X5 would not add only strength. in fact, you would probably gain a good amount of mass doing it.
don't think that the rep ranges are set in stone. under 6 is generally associated with strength, and 6 and over is mass. but hypertrophy is hypertrophy. and 5x5 is a proven, effective routine for both strength and mass.
that being said you need to incorporate the main movements in to your arms routine. i would recommend.
Close Grip Bench Press
Weighted Dips
SkullCrushers
Overhead Ext.'s
For Bis, all curls will do, keep the form pretty tight, and find the rep range that works best for you. When you find something that works, don't change it until the results stop. Good luck.
[QUOTE=Jbert112;197860011]For Bis, all curls will do, keep the form pretty tight, and find the rep range that works best for you. When you find something that works, don't change it until the results stop. Good luck.[/QUOTE]
Very good point i forgot, keep good form on biceps
Hit the triceps hard, skullcrushers, close grip bench, dips....they make up the majority of the mass in the arm...as for the biceps, barbell curls, preachers, hammers...try to limit the number of sets you do per week...you don't need to do 20+ sets a week for your biceps or triceps...12-14 sets/week will probably be enough, so long as you're working hard each set.
Try smith CGBP and weighted dips, trying to stay straight.
[QUOTE=aggieman122;197859641]Bi's
Preacher Curl Standing 3 sets X reps depending on weight
Preacher Curl Sitting 3 Sets X reps
Alternating DB Curl sitting back on flat surface 3 Sets X weight
Hammer curls 3 Sets X reps
Maybe add some Isolation curls[/QUOTE]
These sound like some very good exercises. Whats some good tris exercises?