WEEK 143 :: What Is The Most Complete Workout For Building Huge Arms?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Most Complete Workout For Building Huge Arms?

For the week of: 1/06 - 1/12
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

The arm is one of the most visible body parts. This week's question will focus on a complete arm workout that includes the wrist, forearm, biceps, and triceps.

What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

Bonus Question: What bodybuilder has the most complete package in the arm department?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

-------------------------------------------------------------------------

Don't discuss any other topic in this section. ONLY discuss the question above.

----------------------------------
NEW PRIZE MONEY!!!!!
----------------------------------

The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

----------------------------------
NEW RULE!!!!!
----------------------------------

* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Webmaster
Bodybuilding.com

[History in Effect]

When I go back to college in a week, I will hit up the weight room with excitement. I won't be the only one who will be hitting the weight room as many others will be in the weigh room trying to lose weight as a New Years Resolution or in preparation of spring break. The thing is that I don't see people running on treadmills, but I see guys and girls doing curl after curl like its going to produce results. They do it day after day. Ladies and gentleman this is not the way to go when trying to train your arms. Arm training is of vast importance and many fail to understand the varied "right" ways to train it. My workout seeks to provide info on why I use the particular exercises as well as the particular reps.

What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Biceps and Triceps on the Same Day

Triceps
Close-Grip Bench Press 4x8
DB Overhead Press 4x8
Reverse Grip Cable Pressdown 4x8

1. Close-Grip Bench Press- A big mass builder for the triceps. It will have your triceps frying and feeling warm inside. They built mass like no other.

2. DB Overhead Tricep Extension - Your triceps in my opinion should always have one position over the head. It does not only feel like you stretching the muscle, but you feel it down the whole triceps head.

3. Reverse Grip Cable Tricep Pressdown - Now it is time for my favorite tricep exercise. This exercise is magical not only because it is last, but you feel it like no other. If you want to that horseshoe on that triceps giddy up, then this is the exercise that will have the ladies or gents saying "wow".
http://www.criticalbench.com/exercis...-pressdown.htm

These exercises will get your biceps pumping. I work my triceps first because they are weaker than my biceps and many people only work curls. Triceps make up most of your arm, so people should be also concentrating on triceps to have the full package arm.

Biceps
Barbells Curls 4x8
Alternating DB Curls 4x8
DB Concentration Curls 4x8

1. Barbells Curls- Barbells Curls is the first exercise off the bat that I use. The goal is to get bigger arms and thus I start off with barbells. Barbells Curls are known for building mass in your biceps and thus they should be first in your arsenal. The rep range is used because I personally felt strength and mass increases with a rep range between 6-10. It is the best of both worlds to get stronger and bigger.

2. Alternating DB Curls- You should always include a dumbbell exercise because they activate stabilizer muscles that are not seen as prominently when you do barbells. DB Curls bring in detail into the arms and help target the muscle individually.

3. Overhead Cable Curls - You can't have a biceps exercise without getting isolation. You get this isolation through the use of the overhead cable curls. Many people always talk about having the peaks on your biceps. Trust me you will fill this exercise right in the middle of your biceps and your arms will be burning.

These exercises will you have you pumped and will be growing in no time. You just remember on every rep to squeeze at the top and have a clear mind when doing it. Going moderate and having the mental connection is better than going hard and lacking the mental capacity. If you do this, you will have the peak and a huge bicep.

Forearms Trained on Separate Day Preferably on an Off-Day

Now that you know how to train the upper arms, it is time to move down to the lower arms. When it is warms outside, the first thing people often see is your forearms/wrist area. You can't hide them like your biceps and they can be seen pretty noticeably. I am pretty sure you don't want to have bulging triceps and biceps while having puny forearms. It is time to train those bad-boys.

Forearms/Wrist
DB Hammer Curl 3x15
Reverse Wrist Curl 3x15
Barbell Wrist Curl 3x15

1. DB Hammer Curl- It is time to get to work on forearms and hammer curls are the perfect start. These will build mass in your forearms and also your grip. Don't rush through hammer curls, but take your time and hammer out a good rep.

2. Reverse Wrist Curl - It builds the back of your wrist, thus it is named reverse wrist curls. You should not pile on the weight on this exercise or you will be aching for a while. Take your time and your forearms will be popping.

3. Barbell Wrist Curl - Last, but not least this exercise can not be forgotten. You should use more weight on this exercise, but still concentrate fully to see great results.

Forearms are important to lower arms as biceps and triceps are imporant to upper arms. Work them diligently and carefully concentrating on the lift.

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

I work biceps and triceps on their own day, because they need to grow. I work triceps first because they are weakness and they need to be brought up for the full package arm look. Triceps make up the majority of your arm and thus you need to train them. Many people forget about triceps, but I urge you to not forget about it.

I train forearms on a separate day than arms, because to work them after doing heavy arms will do no good and leads to possible injuries down the road. You don't want to be sore for the next day. I train forearms at least one time a week and two days at the most usually on cardio days.

Bonus Question: What bodybuilder has the most complete package in the arm department?
All I will says is who has a biceps peak on top of a biceps peak...


Ron Coleman
Ron Coleman's biceps are like huge water pipes that just want to bust out. Veins are huge and look like irrigation lines. Triceps are ripped to the bone and defined. Forearms are bulging and probably bigger than my upper arm. Ron Coleman was and is still a bodybuilding freak. He is amazing. His arms are crazy huge. The only person I see having a chance at coming close to him is Phil Heath. Ron is known for his biceps and Phil is now know for his triceps pose with his huge horseshoe muscles. I just know Big Ron Coleman is the man.

[RVassar]

Training biceps and Triceps on the same day to me seems to be the most effective way to build huge arms. I prefer to superset bicep and tricep exercises.

Skull crushers supersetted with preacher curls (4x12,10,10,8)
weighted dips supersetted with barbell curls w/back agaisnt a wall to ensure no cheating. (3 sets to failure)
high cable curl supersetted with rope pushdowns(4x12)

This is a sample of my arm day, however if your arms are a weak point of yours I would perhaps train biceps and triceps on seperate days and would also add atleast one drop set into the routine.

I perfer to train forearms on the 6th day of the week along with abs and calves. When you train forearms with biceps/triceps they may already be worn out and they won't get the same intensity that they deserve.

reverse preacher curls(3x12)
db hammer curls(3x12)
behinde the back wrist curls (2xfailure)

People often make the mistake of only training biceps but in reality your tricep which has three heads(hence tri) makes up the majority of your upper arm. Train bother equally as hard and do not forget to train forearms. The only time I here people say anything about someones forearms are when the are small compared to someones upperarm, and believe me you do not want to be that person.


I would hate to say it but the bodybuilder with the best total arm package in one other than Arnold. Yes Arnie is the most well known bodybuilder of any era, but the man had everything. His biceps had an enourmous peak and great length and he had triceps to match.

[Big_T-Loc]

Bump to what he said above me! Great workout! I do basically the same things, works great...I've seen my arms grow a lot in the last year! This year will be even better I hope!

[highflyer1818]

First of all, I believe it is best to train biceps and triceps on the same day. I do this because it provides a tremendous pump and they create a cushioning effect for each other. here is a workout that I have used for great results:

Barbell Curls 3x8, 1x12
Close Grip Bench Bress 3x8, 1x12
(both of these serve as the primary mass builders)

Superset: Preacher Ez Bar curls 3x8, 1x12
One Arm Overhead DB extension 3x8, 1x12
(preacher curls fill in the lower part of the biceps while the overhead ext. hit the triceps long head)

Superset: Incline Curls 4x12
Tricep Pressdowns 4x12
(This superset in particular, provides an enormous pump. It is necessary to supinate the wrist during curls for an extra intense contration)

Superset: Concentration Curls 4x10
Reverse Grip Pushdown 4x12
(This superset serves to peak the biceps and add some isolation for the medial head of the triceps)

For Forearms, I usually do the following:

Triset:Reverse Ez Bar Curls 4x10
Behind the Back Barbell Wrist Curls 4x10
Reverse Dumbbell Wrist Curls 4x10

As for the best complete package for arms, I would say of all the active competitors, Phil heath brings the best package. His arms are huge and have great bakance and definition, especially for being so young. In the old days, Arnold Schwarzenegger was king of biceps development and also had great triceps. Someone who is often over looked when it comes to triceps is Jusop Wilkosz.

The arms workout can be perfromed twice a week for great results in size and increased definition.

[nucleo]

What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Arms, compared to other muscle groups, are fairly small and recover easily. Think of how long it takes for soreness to go away after a leg day compared to an arm day. Because of this, I believe that in order to gain arm size they need to be targeted twice a week with heavy weights. I do not do a lot of forearm work as they are adequately targeted during other bodyparts. The following split does that and gives you enough time to recuperate:

Monday: Back and Biceps
Tuesday: Chest and Triceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Biceps/Triceps
Saturday: OFF
Sunday: OFF

On a monday, after you finish with your back routine, do the following for biceps:

--->Close-grip Preacher curls: 3 sets 8-10 reps
--->Incline Hammer curls: 3 sets 8-10 reps
--->Negative Dumbell concentration curls: 2 sets 6-8 reps.
On this exercise, what you do is pick a weight that is about 10 percent heavier than what you are used to doing. Now, get in the position you normally would when doing concentration curls i.e. back of the arm on the knee while you are seated and curling the weight up. Help the weight up with your other hand and SLOWLY bring it down. Take about 4-5 secs. These are called negatives. Studies have shown that this form of movement causes micro-tears in the muscle causing it to grow when it recovers.

On a tuesday, after you are done with chest, do the following for triceps:

--->Close-grip Bench press: 3 sets 8-10 reps
--->Skull Crushers: 3 sets 8-10 reps.
--->One-arm overhead extensions: 2 sets 8-10 reps.

On a friday, go ahead and finish off the shoulders before you work the arms. After you are done with shoulders, here is what you do:

Biceps - This is a routine Larry scott prescribed to. I find it extremely effective.

One handed dumbell preacher curls
supersetted w/
Wide-grip Preacher curls. The hands should be four inches farther than shoulder width.
supersetted w/
Medium grip reverse preacher curls.

These are called trisets. You should do 3-4 sets with 6-7 reps. At the end of each exercise do 3-4 burn reps. These are basically half-reps where you really squeeze the muscles and pump them up with blood!

Only one more thing left to do.... EFS "extreme fascia stretching". I started including these in my workouts and my arms have started growing!

EFS for biceps: Get in the incline dumbell curl position. Curl the weight up and bring it back down. Feel the stretch and hold it there for about 45 secs.

Thats it!

Triceps
Machine Dips/Body Weight dips
supersetted w/
Close-grip Pushdowns
3 sets 6-8 reps. Make sure to include "burns" on both exercises.
Dumbell Kickbacks -- 3 sets 6-8 reps. Really brings out the horse shoe.

EFS for triceps: Get into the One-arm dumbell extension position. Bring the weight down behind your head and hold the stretch for 45 secs. Thats it!

The way the split is designed you will prevent over-training.
Make sure you eat enough protein, carbs and other nutrients. Your muscles will not grow without the nourishment.

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

I do split them up (mon and tuesday) and work them on the same day (friday) as well. This way I can fatigue them and let them recuperate as well.

Bonus Question: What bodybuilder has the most complete package in the arm department?

For me aesthetics are more important than arm size. There are many bodybuilders with huge arms that I would not look twice at. But bodybuilders like Larry Scott and Arnold have arms that are aesthetic and big! I could literally stare at them for hours! (okay may be not hours but for a while).

Well, thats it from my side. Happy Growing!!

[timdh3000]

What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Perform this workout once a week. If building huge arms is your priority than make this the first workout you perform each week.

Warm-Up

Use 40% to 50% of the weight you will use for the actual workout. Remember, just warm-up the muscle and DO NOT pre exhaust. Rest one minute between supersets.

Biceps and Triceps

Exercise Set Reps Tempo
EZ bar standing biceps curls 1 15 1 seconds down/no pause/1.5 seconds up
superset with
EZ bar lying triceps extension 1 15 1 / 0 /1

Forearms

Exercise Set Reps Tempo
Dumbbell Palms-Down Wrist Curl 1 15 1 / 0 /1
superset with
Dumbbell Palms-Up Wrist Curl 1 15 1 / 0 /1

Complete Arm Workout for Huge Arms

This workout is divided into 5 different rotations. Each rotation consists of a superset using two different arm exercises. Every set should be performed until failure but within the recommended repetition range. Complete each rotation in order before moving onto the next rotation. Take a 2 to 3 minute rest after each superset. The goal here is to develop huge arms. Therefore, a heavy weight and quick tempo was chosen to target the fast twitch muscle fibers, which have the most potential for muscle growth.

Rotation 1: Biceps and Triceps

Exercise Set Reps Tempo

EZ bar standing biceps curl* 4 4-6 1 / 0 /1
superset with
EZ bar lying triceps extension * 4 4-6 1 / 0 /1

*Alternate between close grip and wide grip every other set

Rotation 2: Biceps and Triceps

Exercise Set Reps Tempo

Weighted Dips 3 4-6 1 / 0 /1
superset with
Weighted Curl-ups 3 4-6 1 / 0 /1

Rotation 3: Biceps and Triceps

Exercise Set Reps Tempo

Dumbbell biceps curl^ 2 4-6 1 / 0 /1
superset with
Dumbbell lying triceps extension^ 2 4-6 1 / 0 /1

^During set 2 perform a drop set. A drop set is similar to performing 3 sets back to back to back. Start with the weight you used for set one and perform 4 to 6 reps. Once you reach failure drop the weight down to a lighter load and perform another 4 to 6 reps. Again, once you reach failure drop the weight down again and perform another 4 to 6 reps. CAUTION: This may hurt a bit.

Rotation 4: Wrists and Forearms

Exercise Set Reps Tempo
Palms-Down Barbell Wrist Curl 4 4-6 1 / 0 /1
superset with
Palms-Down Barbell Wrist Curl 4 4-6 1 / 0 /1

Rotation 5: Wrists and Forearms

Exercise Set Reps Tempo
Palms-Down Dumbbell Wrist Curl 4 4-6 1 / 0 /1
superset with
Palms-Up Dumbbell Wrist Curl 4 4-6 1 / 0 /1

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

Obviously, I recommend training the entire arm during one session and also once per week. Remember, this workout is the stimulus to make your arm muscles grow and only one part of the huge arm equation. Proper nutrition and rest are the other part. Therefore, taking a week off and eating properly between workouts will allow your arms to grow HUGE!

Bonus Question: What bodybuilder has the most complete package in the arm department?

Lee Priest had the most complete package in the arm department and is one of the most underrated bodybuilders of all time.

[BhOw4108]

Well if your smart you know that the triceps make up 2/3 of your arm mass and the biceps 1/3. So I always train my arms in this fashion, with 2/3 of exercises encompassing my triceps and 1/3 my biceps.

Triceps:
1x12, 4x8: close bench press
1x12, 4x8: overhead dumbell press
1x12, 4x8: rope pressdown
1x12, 4x8: french presses
3x8 or 10: dumbell kickbacks

Biceps:
1x12, 4x8: barbell curl
1x12, 4x8: alternating dumbell curls
1x12, 4x8: some variation of hammer curls

Forearms:
3x10: wrist curls
3x10: overhand barbell curls

[moosh]

Your arms are very small compared to you other muscles. So they require less work, you should do 2 exercises for biceps, 2 for triceps, and 2 for forearms. 3 Sets per exercise is enough, and for forearms 2 sets each, so your doing 6 sets for each muscle. Reps should be no less than 10 and no more than 12, since arms respond better to higher reps for most people. If you want huge arms you also have to gain some weight, at least 12 to 15 lbs for each inch.

Biceps- barbell curls 3x10-12
hammer curls 3x10-12

Triceps- dips 3x10-12
overhead extensions with triceps blaster bar 3x10-12

Forearms- behind the back wrist curls 2x10-12
seated wrist curls 2x10-12



I do arms on the same day, because they need the strength to lift maximum weight, and you can focus more on them without being over tired if you were to train them after a bigger muscle.




The bodybuilder with the most complete arm package would have to be flex wheeler. He has outer triceps that stick out like an airplane wing, His biceps are long and full, with a beautiful peak, and his forearms look like drumsticks, because of his ectomorphic stature, making his arms look even bigger.

[huba]

Hi
I am very new to this forum, bt i wud like to share my experience with others, as a person who has been in the bodybuilding for quite sometime and having some good n bad experiences, i wud like to quote the best way to develop huge arns.

For Biceps,
After a good warm up,

1. Do a superset of Barbell curl ( Medium Grip ) followed by Preacher curl,
Barbell Curl shud be done with a weight u can complete 8 reps perfectly, and preacher curl with a weight u can do 15 reps. Do 4 sets with complete control.

2. Alternate Dumbell curl or Incine dumbell curl - 3 sets of 10 -12 Reps

3. Concentration Curl - 3 sets of 10 - 12 reps

For Triceps

1. Do a superset of Close Grp Bench Press followed by Press down,
Cose Grip Bench Press shud be done with a weight u can complete 8 reps perfectly, and Press Down with a weight u can do 15 reps. Do 4 sets with complete control.

2. Bar dips - 3 sets of 15 - 20 reps

3. Dumbell Kick back - 3 sets of 12 reps


For Fore Arm

Reverse Curl - 3 sets of 12 - 15 reps
Wrist Curl - 3 sets of 10 - 12 reps
reverse wrist curl - 3 sets of 10 - 12 reps.

You can split this routine with other body parts, like chest n triceps, back n biceps....

I have tried this and it works .....for me ...

Thanks and i hope to hear from more experience BB team, if there are any mistakes in this routine so that i cud correct myself

Allo

--------------------------------------------------------------------------

* Note: How can I win? Answer all questions in the order that they are asked.

--------------------------------------------------------------------------

TOPIC: What Is The Most Complete Workout For Building Huge Arms?

For the week of: 1/06 - 1/12
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

The arm is one of the most visible body parts. This week's question will focus on a complete arm workout that includes the wrist, forearm, biceps, and triceps.

What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

Bonus Question: What bodybuilder has the most complete package in the arm department?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

-------------------------------------------------------------------------

Don't discuss any other topic in this section. ONLY discuss the question above.

----------------------------------
NEW PRIZE MONEY!!!!!
----------------------------------

The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

----------------------------------
NEW RULE!!!!!
----------------------------------

* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Webmaster
Bodybuilding.com

[soundcheck129]

What is the most complete workout for huge arms? Be specific.

While perhaps not the most functional of all muscles, having well-developed arms is the primary goal of many lifters, particularly casual ones. Obviously, visibility plays a large role in this, and there are many ways to approach arm expansion.

Gaining inches on one's arms isn't exactly rocket science, and many people make it more complicated than it has to be, probably due to poor understanding on their part. Doing 1000 push-ups per day or 500 curls with five pound weights isn't the way to go about it. In fact, performing too many exercises aimed only at the arms won't be very effective. This is often referred to over-training. I'm certainly not suggesting that being lazy is conducive to muscle growth, but lack of rest will interfere with desired results.

What I would recommend is having a split that includes two full-body days, focusing on compound lifts, one day dedicated exclusively to arms, and a leg day in which exercises for wrists and forearms are included.

In order to promote the most growth, I'm going to focus on two different rep ranges - low (4-6) and med-high (8-12). My reasoning for this is two-fold. First, I believe consistently training in the same way leads to stagnation. Second, both rep ranges emphasize different methods of gaining size, so using both rep ranges takes advantage of both methods.

The low rep range induces greater output of testosterone and the expansion of muscle fibers. The high rep range produces higher levels of HGH as well as lactic acid, which gives your muscles a fuller look.

In addition, I'd also recommend ending your session with some fascia stretching - a somewhat secret method that makes a big difference.

Arm Day:

Warm up with one or two lighter sets at 12 reps.

Bench Press: 3x8-12
Bent Over Row: 3x8-12

Superset:
Tricep Pushdown: 4x4-6 with DB Curl: 4x4-6

Superset:
Overhead Tricep Extension: 3x8-12 with Concentration Curl: 3x8-12

Close-grip Bench press: 4x4-6
Pulldown: 4x4-6

Another method I like to include in the interest of hypertrophy is forced reps. In a forced rep, one uses the assistance of a spotter to squeeze out a few extra reps, after "failure." This adds another layer of intensity and SHOULD NOT be used on every exercise.

I like to warm up with the Bench Press and Row because they include the triceps and biceps, respectively, as secondary muscles before you begin the direct onslaught with Curls, Pushdowns, Extensions, and Close Grip Bench Press. This provides a nice warm-up and I feel it's important to include exercises in which the biceps and triceps are working as synergists, rather than prime movers, to make a complete workout. Also, I find doing antagonistic supersets gives me a better pump, and it also saves on time.

In order to maximize growth potential, end the session with fascia stretching. To perform this type of stretching, simply hold the 'bottom' of the negative repetition with the weight you were using last (or slightly lighter) for 20-30 seconds. The idea is that this will stretch out the fascia, the tough tissue that surrounds muscles, creating more room for growth. It has been said that this type of stretching was Arnold's "secret weapon."

Wrists and Forearms: (On Leg Day)

The wrists and forearms are often overlooked, but I try to include them on leg day so I can train them between sets of leg exercises to spread them out. Obviously, I'm not going to include leg exercises here, as that is your choice. Here are some solid wrist and forearms exercises, though:

Reverse Barbell Curl: 4x4-6
Cable Curl: 3x8-12
Reverse Barbell Preacher Curl: 3x8-12
Palms-Down Wrist Curl (over bench): 3x8-12

The reverse curls are favorites of mine, you'll definitely feel the burn after those. I like to include the cable and palms-down curl to make sure I'm hitting the wrist and forearms from every angle; on the cable curl your palms will be up, and on the palms-down curl they will obviously be down.

Again, after the session remember to perform fascia stretching, preferably for about 20-30 seconds on the "bottom" of each negative exercise you perform.

Proper Nutrition:

Last, but certainly not least, is nutrition. If you want bigger arms, you're going to have to increase your caloric intake - make sure you are eating enough to cover the physical exertion from your workout, plus a surplus of around 500 calories for growth. Ample protein is a must, and that need can be easily met with protein powder. However, don't neglect carbohydrates and fats, as they are needed to fuel your workout. If you really have a problem eating enough, try a weight gainer.

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

As I mentioned earlier, I would split up these exercises, placing the bicep/tricep workout on a day of its own, and including the forearm and wrist exercises on leg day. This allows your arms to get the attention they require, but also provides ample time for rest, recovery, and most important of all, growth.

Also, I believe splitting the exercises up allows you to produce the intensity needed to maximize results. You don't want to wear yourself out on a bunch of compound lifts and compromise your strength for later in the session. Incorporating forearm and wrist exercises on leg day will also help your legs recover while you concentrate on arms.

Bonus Question: What bodybuilder has the most complete package in the arm department?

There are so many greats, but I'd have to go with Lee Priest. Bulging biceps, thick forearms and massive triceps, all on his 5'4" frame. His arms are massive, yet he still managed to attain incredible definition. You can see nearly every vein running up and down his arms and he's got the classic horseshoe triceps, fit for a Clydesdale. Pictures of Priest make it seem like his arms are ready to burst through the skin.

[doggity]

What is the most complete workout for huge arms? Be specific.




The low rep range induces greater output of testosterone and the expansion of muscle fibers. The high rep range produces higher levels of HGH

.

have u got a source for this?

[g4owensj]

The arm is one of the most visible body parts. This week's question will focus on a complete arm workout that includes the wrist, forearm, biceps, and triceps.

What is the most complete workout for huge arms? Be specific. Include exercises, sets, reps, etc. for the wrist, forearm, biceps, and triceps.

Would you split some of these up and incorporate with other body parts or would you keep them altogether in one session?

Bonus Question: What bodybuilder has the most complete package in the arm department?

--------------------------------------------------------------------------

It is true that the arms are the most visible body part that you have. Off all the body parts that you have, they are the ones that actually get showed off the most. Every day that you wear a short sleeve shirt you are putting your arms on display. With that in mind, even if you have 20 inch arms you most likely want to have 21 inch arms. However, with that said you might also want to consider that you want to have well defined arms as well, meaning a good horseshoe on your triceps as well as a good peak to your bi's. Having set those two criteria, truly huge arms you will need to have two types of exercises, some for building pure mass and others for emphasizing specific details.

So if the focus of your lifting is to have truly great arms, you will want to start dedicating 2 days a week equally spaced apart to training them. One of these days will be focused on overall mass building, while the second day will be focused on details. Each day should take about an hour or so in the gym (approximately). On the first day you will want to push yourself with the heaviest weights you can for each of these exercises (while still maintaining good form). The second day will be more focused on higher reps, but still with as much weight as you can handle for each rep range while maintaining form. The different days will look as followed?

Day 1 Mass Building
-Barbell Curls
4 sets with reps of 15 (warm up), 12, 10, 8
-V-bar Pushdowns
4 sets with reps of 15 (warm up), 12, 10, 8
-Alternating dumbbell curls
3 sets with reps of 12, 10, 8
-Alternating 1 arm triceps extensions
3 sets with reps of 12, 10, 8
-Overhead Cable Curl
3 sets with reps of 12, 10, 8
-Close Grip Bench Press
3 sets with reps of 12, 10, 8
-Lying Cable Curl (Burn off)
6 set pyramid of decreasing weight for max reps with no rest
Bench Dip
3 sets of maximum reps with decreasing weights on lap
Dips (triceps version)
3 sets of maximum reps

Day 2 Detail Building
-Close Grip Easy curl Bar Curl 21?s
3 sets of 21 reps (7 x first half of motion, top half of motion, full range of motion)
-Reverse Grip Triceps Pull down 21?s
3 sets of 21 reps (7 x first half of motion, top half of motion, full range of motion)
-Cross Body Dumbbell Curls
3 sets of 12-15 reps
-Standing Bent over Triceps extension (with a twist at the end)
3 sets of 12-15 reps
-Concentration Curls
3 sets of 12-15 reps
-Rope Pull Downs
3 sets of 12-15 reps
-Seated Barbell Palms Up Wrist Curl (superset with palms down)
3 sets of maximum reps
-Seated Barbell Palms Down Wrist Curl (Superset with palms up)
3 sets of maximum reps

You might have noticed that there are not a lot of forearm or wrist exercises, but this is due to the work that they get while doing other exercises that use a pulling motion as well as during a lot or work from gripping weights and small movements while doing arm workouts.


As for the bodybuilder that has the most complete package in the arm department, I would have to say that would have to be Phil Heath. Great overall mass as well as amazing biceps peaks and great horseshoe in his triceps make for a great upper arm. With his high head while flexing it really makes the forearms really pop as well.

[History in Effect]

have u got a source for this?

good question cause that is interesting

[soundcheck129]

good question cause that is interesting

Couldn't find the exact source I got it from but it's in quite a few pages, such as this one: http://bodybuilding.about.com/od/bod...estroutine.htm