I am looking for a Bi / tri work out that will ad good muscle mass! Can anyone help me out? Thanks!
Looking for massive arm workout
- Thread starter grecoroman81
- Start date
Thanks
Thanks I will give that a shot but I don't think I know what floor pressess are! Can you explain what that is?
Thanks I will give that a shot but I don't think I know what floor pressess are! Can you explain what that is?
Floor press or boards.
I dont use a pad or anything. The idea is to just lay on the ground and bench so your arms stop where your upper arm is parallel to the floor. When you stop there and not go all the way down to your chest it really works the triceps goooooooood. Dont be afraid to go heavy eventually, but start off light first so you can feel how it works
I dont use a pad or anything. The idea is to just lay on the ground and bench so your arms stop where your upper arm is parallel to the floor. When you stop there and not go all the way down to your chest it really works the triceps goooooooood. Dont be afraid to go heavy eventually, but start off light first so you can feel how it works
Question:
Why all this exercise specific talk about building mass, and diet isn't mentioned once in any of the posts I read?
Uh.....One can get pretty haooooooooge, eating 200c per day, with these listed exercises.
Mass and diet are synonymous: Ya, know like the joining of a male private part and a female private part-------ya....dig?
I certainly.............dig......it........he, he.
Best wishes
Chillen
Why all this exercise specific talk about building mass, and diet isn't mentioned once in any of the posts I read?
Uh.....One can get pretty haooooooooge, eating 200c per day, with these listed exercises.
Mass and diet are synonymous: Ya, know like the joining of a male private part and a female private part-------ya....dig?
I certainly.............dig......it........he, he.
Best wishes
Chillen
Last edited:
Every person is different so for me is:
Bicep:
Standing bicep curl Barbell (do 3-4 sets of 6-8 rep with varying grip)
Seated bicep Dumbell curl with a twist at the top. Seat back and dont' swing the back
Preacher curl (one arm perferably by me but 2 arm works too)
Seated concentration curl
Hammers
All those are done 3-4 set with 6-10 rep, same with triceps
Triceps
Dips (no weight or machine with weight and look up)
Tricep extension rigid bar
Triecp ext with rope
Seated Tricep ext machine
One arm cable tricep ext
(I don't do this but Skull crusher or overhead DB ext)
Close grop flat bench
Bicep:
Standing bicep curl Barbell (do 3-4 sets of 6-8 rep with varying grip)
Seated bicep Dumbell curl with a twist at the top. Seat back and dont' swing the back
Preacher curl (one arm perferably by me but 2 arm works too)
Seated concentration curl
Hammers
All those are done 3-4 set with 6-10 rep, same with triceps
Triceps
Dips (no weight or machine with weight and look up)
Tricep extension rigid bar
Triecp ext with rope
Seated Tricep ext machine
One arm cable tricep ext
(I don't do this but Skull crusher or overhead DB ext)
Close grop flat bench
Floor presses, as I understand them, do not build mass. I have been doing them for years, and I only weigh 185. I use a lot of weight for them, about 315lbs. They remove the lats from the bench press, as well as take out leg drive when your legs are lying flat. So I would not use them for mass. Same thing with board presses... they eliminate how much the lats are involved in bench pressing... and focus on more brute strength and triceps, but they are not a mass builder either.
Mass building exercises will be those with a lot of reps.... look at bodybuilders... for their size they should be world record holders in the big three lifts... but they are not... they simply do enormous amounts of reps, with very little weight.
Be careful not to overtrain each muscle... the biceps will fail very quickly and a lot of injuries occur in biceps due to overtraining...
I would not do more than three exercises for bi's, and no more than 3 for tris... remember -- the tricep is approximately 75% of the upper arm... so that muscle will create the size in the arm... not having a big bicep.
Food for thought.
Mass building exercises will be those with a lot of reps.... look at bodybuilders... for their size they should be world record holders in the big three lifts... but they are not... they simply do enormous amounts of reps, with very little weight.
Be careful not to overtrain each muscle... the biceps will fail very quickly and a lot of injuries occur in biceps due to overtraining...
I would not do more than three exercises for bi's, and no more than 3 for tris... remember -- the tricep is approximately 75% of the upper arm... so that muscle will create the size in the arm... not having a big bicep.
Food for thought.
How can you "possibly" blanket such advice to one you know so little about?
Especially comparing and suggesting routines from professional body builders to the average weight lifter, simply isn't wise.
In addition, do you really think blasting your arms (only) gains arm size?
Think again.
Best wishes
Chillen
Here is the thing about Bodybuilding Versus Strength training from MY perceptive.
In bodybuilding, you keep the motoin slow and in control with a 1-2 second squeeze out at the top of each rep; where as in strength training, there is a lot of speed in the rep and the movement are more explosive. Most of the stuff that I read about sports training is talking about exploding when working out.
It is true that some bodybuilder like Jay Cutler lift pretty light for their weight. He weighs 300+ during offseasons and bench only 315 lbs. Unless you are Ronnie Coleman, most bodybuilder are not as strong if you divide their weight into it. Coleman is a Freak.
Tcajim is right, tricep is what makes the measuring tape goes bigger if you want to get size. People train bicep because it gives the illusion of bigger arms.
In bodybuilding, you keep the motoin slow and in control with a 1-2 second squeeze out at the top of each rep; where as in strength training, there is a lot of speed in the rep and the movement are more explosive. Most of the stuff that I read about sports training is talking about exploding when working out.
It is true that some bodybuilder like Jay Cutler lift pretty light for their weight. He weighs 300+ during offseasons and bench only 315 lbs. Unless you are Ronnie Coleman, most bodybuilder are not as strong if you divide their weight into it. Coleman is a Freak.
Tcajim is right, tricep is what makes the measuring tape goes bigger if you want to get size. People train bicep because it gives the illusion of bigger arms.
To mr. chillen
I the reason I asked for exercise specific is because that is the info I wanted I already know that Diet is a big part and I already know about that and if I didnt I would have posted asking about a diet!
I the reason I asked for exercise specific is because that is the info I wanted I already know that Diet is a big part and I already know about that and if I didnt I would have posted asking about a diet!
Fair enough, young man.
Rock the heck on, and Merry Christmas to you!
Best wishes
Chillen
Chillen --
I can 'possibly' blanket him because I don't know him. That is why I gave general advice based on a group of lifters - bodybuilders - and gave a general take on what they do.
I didn't even suggest any specific routine, just to do a lot of arm movements.... and YES, blasting your arms will give arms size! It's called spot increasing!!
Not all revolves around diet. He wasn't talking about staying lean, or the like.
I rarely post like this, but I just can't help it because it deserves it.
I am not going to let you mislead some readers whom do not post on the forum nor others with this BS.
The first highlighted portion of your post," blasting your arms will give arms size": This is simply not true.
Spot increasing........ROTFL!!!!!!!!!!!!!!!!!!!!!!!! :angry3:
What...."context" are your putting this in?
Having a little background on the person you are giving advice to, IS IMPORTANT. And, this almost goes without saying, lol.
Not all revolves around diet: ROTFL!!!!!!!!!!!!!!! :angry3:
If I had a person giving me advice, and I was wanting to put on mass, and the person said this to me........."Not all evolves around the diet"......In the garbage heap of bull-**** it goes.
The diet circumference and training are "interwoven" like sowing a garment on a sowing machine, buddy.
Wanting MASS SURROUNDS the diet, buddy. You can not get "proper mass", without understanding your diet, and its that simple.
If you want to build mass, you had better be looking at the diet--and be very smart about it, if you care about how much fat you are putting on during a bulk, and want to "optimize your INVESTMENT IN THE GYM".
In addition, one should be looking at the large muscle movers of the body, and not (just only) the puny @ss little arms that attach to the major muscle groups.
Your advice sort of reminds of advising one to do curls to get hhaaaaaaaoooge biceps, and this is utter BS.
I can just see one on the forum not posting but reading thinking: Boy, I do not have to care about my diet, I can just BLAST MY TRIS AND BIS, and get haoooooooge arms...........
And, this is NOT CORRECT. And, the reason I am saying something.
If you want mass, the diet circumference is the FIRST order of friggen business (EVEN STEROID USERS KNOW THIS FACT--I wonder why?----uh.....do I need to explain?).
Because they KNOW if they do not eat.....enough, and in some cases "properly"......steroids isn't going to do CRAP for them......in the context......of what they want it to.
If the group of body builders you are referring to are from the magazines you read and are steroid ridden----this is completely stupid.
Yes, you read that correct, completely stupid. For one, an average lifter couldn't come close to matching their recoverability (and not to mention many other aspects and benefits they are able to obtain with correct steroid use), and to give advice based on their training protocols is not wise.
You simply cannot follow steroid ridden body builder's routine (IF-steroid is being used). Especially with a beginner and the average Joe. There a VERY FEW body building magazines worth their weight in gold, most are selling products, falsehoods, and dogma to the general public.
I have wrote on this topic before many times, and you know what the bottom line really is (keeping things equal), on arm size, with one weight training?
Gaining OVERALL body weight. What is the facilitator of increasing bodily weight? The diet. What is the stimulus to bring about a potential increase in muscle mass? The diet and proper progression in the gym, and recovery.
In other words, you can starve yourself, and pound your arms all day......and one will not even be close to.....little ole' Frank Zane.
Work your entire body (including the arms), get the diet right according to your goals (in this case gaining mass), aggressively attack progression in the gym, and the arms follow. Arms are very close kin to body weight/circumference.
Best regards,
Chillen
Last edited:
dang, i feel ready to go kick somebody's ass after reading your post Chillen.
But once again you are spot on. I failed to mention diet in my posts because i was just responding to the "question" but i promise it will never happen again SIR! lol
To Tcajim: Boards dont build mass? Is that kinda like saying RDLs dont build mass because they eliminate the Quads from the lift? Please....
But once again you are spot on. I failed to mention diet in my posts because i was just responding to the "question" but i promise it will never happen again SIR! lol
To Tcajim: Boards dont build mass? Is that kinda like saying RDLs dont build mass because they eliminate the Quads from the lift? Please....
Wow
Wow I was just wanting a good arm workout I already know how to diet and I know how it is important when you are trying to build mass and or get lean. I just wanted a work out no other info but thanks for the info maybe I will find another fitness forum where there is not this much negativety!
Wow I was just wanting a good arm workout I already know how to diet and I know how it is important when you are trying to build mass and or get lean. I just wanted a work out no other info but thanks for the info maybe I will find another fitness forum where there is not this much negativety!
Chillen --Good going...thanks for preaching about how bad my post was, and how stupid - yeah - that's what you said about me... how stupid I am. I think the above quote is a great reflection of what you present on this forum. Name calling??? Is this high school?? Aren't you in your 40's - I thought you'd be over that by now.
You go off on some tangent about steroids????? Huh? Maybe they are in your diet so you talk about them.. but I never mentioned them, nor do I use them. And I almost fell asleep reading your post because it was completely out of line.
And again, because I didn't know him specifically, I gave general advice by referring him to a general population of people who have very large arms and bodies. SAVE YOUR PREACHING. IMO -- you are way out of line and all respect.
Spot increasing........ROTFL!!!!!!!!!!!!!!!!!!!!!!!! -- Your response to my input -- if you don't think that happens then something is wrong with you. I know, I guess you think you can spot reduce instead?
I deal with these types of attitudes at work with people I contact, and since I'm not... I'll stop.. I could type for hours about your post and how you like to see your own words on a computer screen, but I won't.
Excder -- Boards and/or floor presses won't have a substantial mass building as they are used to help with mini maxes and sticking point for benching. They won't make you smaller in size, but are not really a 'mass builder' - IMO -they are a strength builder and a powerlifting exercise --if they were a good mass builder, I guess they would be on every bobybuilder's routine... but they aren't. They limit ranges of motion for the bench, tris and front delts... so they work only a small part of those muscles and not the entire range. There are better mass builders than that... that's all. Dont' become Chillen Jr. who publishes a novel about others 'bad posts'. Given his hugely negative post he acted like a drama queen with a keyboard.