biceps, triceps

K

Kraken

0
Looking for suggestions on biceps and tricep exercises I can do.

currently I'm doing
biceps:
curls with a curling bar 3x12

triceps :
skullcrushers 3x12
cable pull downs 3x12
presses 3x12

This is just my isolation stuff. I was wondering if there is more I should do or should I just keep at it and add weight until my arms feel like rubber.

I know my compound stuff hits these areas as well but I just am not getting the development I feel I should.

thanks in advance

Another good isolation for my biceps would be very helpful.
 
Try hammer curls using a towel. wrap the towel around the dumbell and hold both ends in your hand... a little more demanding as it incorporates the forearms a bit.
 
honestly, I think you just need to be patient. Arms don't grow fast. Adding more isolation exercises is probably not the issue. I'd maximum do one bi and one tri iso exercise at the end of every workout if you are doing a FBW, push/pull or upper/lower.

How long have you been at it? (training properly) and what increase have you seen in your arms so far?

as far as exercises go, you are not at the level where you need to worry about very specific fancy isolation exercises. I'm not saying you shouldn't do any, I'm a firm believer that if you want big biceps you shouldn't just stick to chins and rows (even though it should be the base of your workout) however, just doing some proper isolation exercises and not pussy isolation exercises will help. An example of a pussy exercise would be triceps kickbacks

skullcrushers are good
triceps pulldowns are ok
what kind of presses?
 
Karky is right. Keep is simple and don't overwork them.. IMO find a good exercise for each, and do it once in your rotation. I do 3 sets with 2 static hold and am blitzed when I'm done.
 
I've been at it for 2 years, learning as I go. I've seen some improvement but it seems like after that amount of time I should have some good looking arms.

My triceps are way more ripped then my biceps for sure.

Actually Karky you were the one who turned me on to skullcrushers. I was doing kickbacks for a while. LOL

So fewer isolation exercises are the key?

thanks for you info.
 
If I had to pick 2, I'd stick with cable push downs (GREAT iso) and concentration curls. Both with isometric holds..

A good estimate is that if you put on 10lbs of muscle, you'll build 1" on your arms..
 
Kraken said:
Looking for suggestions on biceps and tricep exercises I can do.

currently I'm doing
biceps:
curls with a curling bar 3x12

triceps :
skullcrushers 3x12
cable pull downs 3x12
presses 3x12

This is just my isolation stuff. I was wondering if there is more I should do or should I just keep at it and add weight until my arms feel like rubber.

I know my compound stuff hits these areas as well but I just am not getting the development I feel I should.

thanks in advance

Another good isolation for my biceps would be very helpful.
Click to expand...


For the tris -

Close-grip bench press, one of the best exercises for packing some muscle mass on the tris.

Dips - they're really good too, but be sure not to lean forward because it hits the chest more,keep your body perpendicular to the ground.


And yes, I have to agree tricep kickback is one of the pussiest exercises that exist.
Don't do that exercise... unless you're a pussy ;)
 
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