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arms
- Thread starter brian 202
- Start date
Deadlifts, pullups, rows, and more...
Forget about trying to target just your arms, go for those big compounds to develop functional strength. Oh, and make sure your diet is in check before doing this. You won't bulk up a shred if you aren't eating enough..
Forget about trying to target just your arms, go for those big compounds to develop functional strength. Oh, and make sure your diet is in check before doing this. You won't bulk up a shred if you aren't eating enough..
Do bicep curls using heaving dumbells, and do once every two days. 3 sets of 20 reps per day. this should increase your triceps, wrists and biceps quickly. Make sure u hav a suitable diet as this is the source for muscle growth and determines how fast they will grow.
Do bicep curls using heaving dumbells, and do once every two days. 3 sets of 20 reps per day. this should increase your triceps, wrists and biceps quickly. Make sure u hav a suitable diet as this is the source for muscle growth and determines how fast they will grow.
If the weight is light enough to do for 20 reps then you will reap little to no benefit from doing so.
If the weight is light enough to do for 20 reps then you will reap little to no benefit from doing so.
should i do as much weight as i can hold?or weights i can do about 5-10 reps on?
Stick with what range of reps you are normally doing - usually this will fall between the 5-10 range, yes.
focus on compound pushing/pulling lifts and have a good diet consisting of enough protein, fat, carbs and calories. and adequate rest. curls are optional and unnecisary
If I were you, I wouldn't target my arms alone. I wouldn't want to have huge arms with a small shoulders and chest. Your routine should work out everything, not just arms. Your diet and rest are also just as important.
With that being said, some exercises that specifically target your arms are...
FOR BICEPS:
-Dumbbell Curl
-Barbell Curl
-Hammer Curls
-Preacher Curl
-Concetration Curl
-EZ Bar curl
FOR TRICEPS:
-Triceps dumbbell press
-Triceps dumbbell extension
-Kickbacks
-Machine Triceps press
FOR FOREARMS (wrists):
-Wrist curl
-Reverse wrist curl
With that being said, some exercises that specifically target your arms are...
FOR BICEPS:
-Dumbbell Curl
-Barbell Curl
-Hammer Curls
-Preacher Curl
-Concetration Curl
-EZ Bar curl
FOR TRICEPS:
-Triceps dumbbell press
-Triceps dumbbell extension
-Kickbacks
-Machine Triceps press
FOR FOREARMS (wrists):
-Wrist curl
-Reverse wrist curl
out of those exercises, dumbell press and perhaps some wrist work are the only ones you should do in a routine. you want to do compound lifts to get bigger, not isolation exercises.
again, do deadlifts, chinups, pullups, and rowing movements . those will bring the best results. remember, work your whole body to see best results
again, do deadlifts, chinups, pullups, and rowing movements . those will bring the best results. remember, work your whole body to see best results