How many exercises should i train my biceps&triceps?

[Zoe3z]

Hello
How many exercises should the biceps&triceps muscles have for one training day?

[TheMadPhysicist]

Triceps are the majority of your upper arm, up to 2/3 in fact. So pay about the same amount of attention to the triceps it demands in volume.

As for biceps, don't overdo it....some barbell curls, hammers and concentrations should do you good but for triceps, you need a little more structure imho...perhaps a combination of

Narrow grip bench
Skull crushers
Cable pull downs
Rope pulls
Isolation pulls
Dips - weighted dips

Do not neglect back the importance of back and leg training. They will best help shape you and best help you gain strength as well as wake up dormant muscles. Arms only need a tiny part of your weekly routine...

Hello
How many exercises should the biceps&triceps muscles have for one training day?

[ironwill2008]

Hello
How many exercises should the biceps&triceps muscles have for one training day?

It would depend on your experience level and what the remainder of your routine looks like.

[redmchalo]

People are probably going to call me a overtraining b****, but I do 9 sets for biceps AND 12 sets for triceps! I would make CT Fletcher proud but TMW would snap my s*** up if they knew me and heard I was doing that many sets for arms! I always feel good after doing them so I wouldn't call that overtraining!

Biceps-3 sets of ez bar spider curls
3 sets of seated alternating dumbbell curls
3 sets of dumbbell concentration curls
Triceps-4 sets of close grip bench or weighted dips
4 sets of ez bar overhead tricep extension or lying ez bar french presses
4 sets of v-bar pushdowns
Overtraining? For most people but this routine works for me and I love it!

[GymMagazine]

Triceps are the majority of your upper arm, up to 2/3 in fact. So pay about the same amount of attention to the triceps it demands in volume.

As for biceps, don't overdo it....some barbell curls, hammers and concentrations should do you good but for triceps, you need a little more structure imho...perhaps a combination of

Narrow grip bench
Skull crushers
Cable pull downs
Rope pulls
Isolation pulls
Dips - weighted dips

Do not neglect back the importance of back and leg training. They will best help shape you and best help you gain strength as well as wake up dormant muscles. Arms only need a tiny part of your weekly routine...

What's your rationale for thinking the triceps need more structure than the biceps? There are a number of muscles responsible for flexion of the elbow, whereas the triceps are almost entirely responsible for elbow extension, other that the anconeus playing a small role in extension and stabilisation of the elbow joint. The triceps are also arguably recruited more during any pushing exercises as they need to stabilise and extend the forearm - the biceps on the other hand aren't subjected to as much as the weight is being pulled rather than pushed.

I would agree with ironwill2008 that it depends on your experience and overall routine. As long as some form of over head triceps extension is involved in addition to any other pushing movements, there isn't too much to worry about development wise. In terms of biceps OP - I would say 2 exercises should suffice. An incline dumbbell curl to isolate the biceps a bit more, and a hammer curl to increase work of the brachioradialis and brachialis.

[doughnut91]

People are probably going to call me a overtraining b****, but I do 9 sets for biceps AND 12 sets for triceps! I would make CT Fletcher proud but TMW would snap my s*** up if they knew me and heard I was doing that many sets for arms! I always feel good after doing them so I wouldn't call that overtraining!

Biceps-3 sets of ez bar spider curls
3 sets of seated alternating dumbbell curls
3 sets of dumbbell concentration curls
Triceps-4 sets of close grip bench or weighted dips
4 sets of ez bar overhead tricep extension or lying ez bar french presses
4 sets of v-bar pushdowns
Overtraining? For most people but this routine works for me and I love it!

I don't think anyone would honestly call 3 bicep and 3 tricep exercises 'overtraining'