I'm sure threads like this have been posted before, but I figured I would share my switching my arm routines because I've never made a gain like this.
First of all, I have been lifting for 3-4 years, and therefore all newbie gains are finished. Anyway, I train biceps and triceps on the same day. My old arm routine was this:
Standing BB Curls: 4x12,10,8,4
DB Incline Curls: 3x10,8,6
Lying Tricep Extentions: 4x12,10,8,4
Rev. Cbl. 1-arm Pulldowns: 3x12,10,8
I had been doing that routine for way too long (like 6 months), while occasionally throwing in a random exercise. My upper arms had stayed at EXACTLY 15 1/2 inches that whole time. So I decide to switch things up into this:
Standing BB Curls: 4x12,10,8,6
DB Preacher Curls (very strict): 3x10,8,6
Std. Conc. DB Curls: 2x15,12
Lying Tricep Extentions: 4x12,10,8,6
Std. DB French Presses: 3x10,8,6
Rev. Cbl. 1-arm Pulldowns: 2x12,10
Anyway, I did this for 3 weeks, and my upper arms have already gained 1/2 inch, and are a perfect 16 inches! And I have been measuring them this whole week, unpumped in the mornng, and they have yet to go down. I honostly can't believe it. Now I have been consuming more calories now (since I started bulking) but I havn't gained too much weight. In other words, I don't contribute the bulk to the gain, I contribute the routine to it.
I am buy no means bragging or anything like that, but if anyone is having trouble making progress with their upper arms, I suggest trying something like this. If someone has posted a routine like this and I am unaware, then I apologize in advance. Just trying to help out. Hope it helps!
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Thread: Just thought I would share this.
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09-22-2005, 09:29 AM #1
Just thought I would share this.
"Let me 'splain...No, there is too much. Let me sum up."
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09-22-2005, 09:32 AM #2
I notice every set the reps going down, are you adding weight to each set? or just from fatigue its going down?
2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs
2014 Obtained goal of 600+ raw bench press. Shoulder also hates me.
2015 Lost 110 lbs and currently enjoy being healthy. Retired heavy bench press.
2016 Stay healthy? Help others?
2017 Staying Healthy
2018 Might Return To The Game
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09-22-2005, 09:42 AM #3Originally Posted by Sir_Malak
Standing BB Curls: 65x12, 85x10, 95x8, 105x6
DB Preacher Curls: 25x10, 25x,8 30x6
Std. DB Conc. Curls: 20x15, 25x12 (I actually superset these, but I do the reps very slow and controlled)
Lying Tricep Extentions: 65x12, 85x10, 95x8, 105x6
DB Std. French Presses: 45x10, 55x8, 65x6
Cbl. Rev. 1-arm Pdowns: 50x12, 60x10"Let me 'splain...No, there is too much. Let me sum up."
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09-22-2005, 09:45 AM #4
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09-22-2005, 09:45 AM #5
Thats a really great arm workout! I used to do something like that back in my Senior days of high school but i never saw anybody else try that method so i put it down. Now i think i might give a wurl again. Do you do yours once a week? or twice?
2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs
2014 Obtained goal of 600+ raw bench press. Shoulder also hates me.
2015 Lost 110 lbs and currently enjoy being healthy. Retired heavy bench press.
2016 Stay healthy? Help others?
2017 Staying Healthy
2018 Might Return To The Game
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09-22-2005, 09:54 AM #6Originally Posted by Sir_Malak
1 - Back, LIGHT hamstrings
2 - Chest
3 - Rest
4 - Upper Arms
5 - Legs, calves
6 - Shoulders, forearms
7 - Rest
So I do have the advantage of training my upper arms after a full day of rest."Let me 'splain...No, there is too much. Let me sum up."
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