Advice/suggestions for a beginner starting arm training?

[patiencejean]

I've been looking around for a plan to follow to workout my arms. I'm not sure what is the best way for a beginner to start out so I don't hurt myself. Currently I've been doig free weights (only 10-15 lbs), 55 lbs on the low row and a few other things for triceps/shoulders.

Any suggestions, advice/tips and work out plans anyone wants to share would be greatly appreciated!

[von-hippo]

IMO, if you're doing compounds like BB rows, WG chins, pulldowns etc, all you really need on top of that is 1-2 biceps isolations.
BB curls and DB hammer curls would be my 1st choice.
too many people go way over the top when training biceps (i've seen some routines with nearly 20 sets of curls!!!)
the biceps are a faily small muscle so be careful not to over train them.
hope this helps.

[patiencejean]

thanks!
My main concern was to not overtrain and to really define the muslce, so your tip is helpful! Pulldowns and rows are my 2 faves, but I am eager to add something more!

Thanks again!

[kbdub]

want arms? don't center your workout around them. base it off of your legs, chest and back. ditch the pulldowns and do pullups if you can and rows. you said that you want arms but what about the rest of your body? what do you want to look like? fitness model, bber, powerlifter??? tell us these things and we can give you a better idea of which path to follow

[nyrippetoe]

I definitely agree. My suggestion for a "beginner starting arm training" is to train your whole body, arms included.

[patiencejean]

Originally Posted by kbdub

want arms? don't center your workout around them. base it off of your legs, chest and back. ditch the pulldowns and do pullups if you can and rows. you said that you want arms but what about the rest of your body? what do you want to look like? fitness model, bber, powerlifter??? tell us these things and we can give you a better idea of which path to follow

My gym days are Mon thru Saturday.

I start off jogging/running 2 to 3 miles on the treadmill.

Every other day I head straight from the treadmill to the Elliptical. I usually do only 30 minutes on an interval preset in the machine.

Currently I am alternating a 2 day work out plan for my legs and glutes. I am extremely happy with the results I am seeing.

Day 1-
Leg Press: 2 sets - 115x15
Leg Curl: 3 sets - 70x12
Hip Abduction: 3 sets - 130x20
Standing Calf Raise: 3 sets of 15 reps

Day 2 -
Stiff Leg Deadlift: 3 sets - 15x12
Leg Extension: 2 sets - 70x12
Hip Adduction: 3 sets - 115x20
Seated Calf Raise: 3 sets of 15 reps

I also do between 25 and 50 crunches on the incline bench, 3 sets 70x15 on the ab machine and side crunches. I'm at 55/70 lbs on the low row and usually get 3 sets of 12 reps in. I amusing the pulldown currently for tricep.

So thats about it. Any suggestions for change? This has only been my routine for about a month now. The first couple months back in the gym I was working myself back up into shape since I hadn't been in so long and I was working mostly with cardio and light free weights. I guess my goal is somewhat fitness model/BB, definitely not powerlifter.

[ThickAsABrick]

Direct arm work is essential given your goals, and only increases in importance as you become more experienced.
Basic dumbell curls, barbell curls, hammer curls, and even cable work are great choices for Biceps.
Some good triceps exercises are 2 Handed Overhead Extensions, dips, close grip bench presses, pushdowns, and skullcrushers.
Keep phasing in a little more than what you are currently doing (maybe 2 Bi and Tri exercises at this point x 2-3 sets) and adjust based on whether you're getting results or not.

[Defiant1]

Originally Posted by ThickAsABrick

Direct arm work is essential given your goals, and only increases in importance as you become more experienced.
Basic dumbell curls, barbell curls, hammer curls, and even cable work are great choices for Biceps.
Some good triceps exercises are 2 Handed Overhead Extensions, dips, close grip bench presses, pushdowns, and skullcrushers.
Keep phasing in a little more than what you are currently doing (maybe 2 Bi and Tri exercises at this point x 2-3 sets) and adjust based on whether you're getting results or not.

^^^

[jmusclehead]

Originally Posted by ThickAsABrick

Direct arm work is essential given your goals, and only increases in importance as you become more experienced.
Basic dumbell curls, barbell curls, hammer curls, and even cable work are great choices for Biceps.
Some good triceps exercises are 2 Handed Overhead Extensions, dips, close grip bench presses, pushdowns, and skullcrushers.
Keep phasing in a little more than what you are currently doing (maybe 2 Bi and Tri exercises at this point x 2-3 sets) and adjust based on whether you're getting results or not.

Great advice Thick....

[mjw8204]

I've tried a lot of different curl variants, and I've found that good old fashioned barbell curls do the job well for me. They may not allow you to isolate or target the bicep as directly as other exercises, but they allow me to use the most weight. I'd say incorporating those and something like incline DB curls would be a good place for a beginner to start, but you'll have to experiment on your own and figure out which produce the best results for you.