anyone have an arm blasting routine?

[the People's Champ]

and not the one day arm cure.

 

[needsize]

I don't have any quick fixes, but the program i use for arms has put the last 3" or so on my arms

bi's
standing barbell curls 3x5 reps
incline dumbell curls 3x6-8 reps
preacher curls 2-3x8-10 reps

tri's
close grip bench 3x5 reps
weighted dips 3x6-8 reps
skull crushers 3x8-10 reps

 

[454SS]

That looks like just what I was trying to put together NS. You guys think that it would be a waste to chest and then arms in the same day (5x5) program I was wondering about the close grip as a core exercise after doing chest

 

[eastarr69]

I do chest and tris on the same day....

For tris I do shull crushers and the cable push dows and then I do machine tricep extension...

I do bis and back on the same day and for bis I do standing dumbells, then preacher curls and then one arm preachers....

I do a warmup set up 10 and 3 sets afterward for 6-10 and I train haevy..to me that is...somedays i will throw shoulders in with the chest day since you use your tris for those also with dumbell presses....

E

 

[PolishHammer1977]

needsize definitely hooked up a solid program. Lock into that for about 8 weeks. Post your progress!!!!

 

[needsize]

I've tried training tri's after chest and bi's after back and honestly it did nothing for me, I was unable to gain any size and actually lost a lot of strength. This way arms have their own day so I can smoke them heavy and hard. When I want to specialize on arms, I'll hit them light and fast as well after training back or chest

 

[WarriorPL]

5x5's have added about 3" to my arms in a matter of 6 weeks.

 

[ASALT]

5x5's have added about 3" to my arms in a matter of 6 weeks.

Are you on any gear? If not could you post your exact routine including rest time between sets and training frequency...for me a 1" gain in 6 weeks would be impressive.

 

[DrBones]

3" in 6 weeks? Wholy shit thats crazy... your being sarcastic right?
If not you gotta have some deadly stretch marks....
I'm lucky if i could gain 3" in 3 years

 

[the People's Champ]

I don't have any quick fixes, but the program i use for arms has put the last 3" or so on my arms

bi's
standing barbell curls 3x5 reps
incline dumbell curls 3x6-8 reps
preacher curls 2-3x8-10 reps

tri's
close grip bench 3x5 reps
weighted dips 3x6-8 reps
skull crushers 3x8-10 reps

this is what exactly I was looking at, but I currently am working on chest/tris, and back/bis. I will start this routine as of now. I am more motivated now, because I finally got off my lazy ass and bought some chain for my weight belt. time for my arms to explode

 

[needsize]

this is what exactly I was looking at, but I currently am working on chest/tris, and back/bis. I will start this routine as of now. I am more motivated now, because I finally got off my lazy ass and bought some chain for my weight belt. time for my arms to explode

That's the ticket, those heavy compound movements will build you arms like nothing else will

 

[barbell265]

I like the looks of the program N.S., but how is it on strength? If you train arms alone and chest alone does it hurt your 1RM? The reason I ask is because I am a bodybuilder at heart but am having fun with powerlifting right now. Basicly I want both size/definition and power!

Let me know what you think about this as I will try a change if you were able to maintain, or, increase your 1RM with that type of a split.

 

[louden_swain]

I don't have any quick fixes, but the program i use for arms has put the last 3" or so on my arms

bi's
standing barbell curls 3x5 reps
incline dumbell curls 3x6-8 reps
preacher curls 2-3x8-10 reps

tri's
close grip bench 3x5 reps
weighted dips 3x6-8 reps
skull crushers 3x8-10 reps

I like it!! Looks like what I used to follow!

 

[needsize]

I like the looks of the program N.S., but how is it on strength? If you train arms alone and chest alone does it hurt your 1RM? The reason I ask is because I am a bodybuilder at heart but am having fun with powerlifting right now. Basicly I want both size/definition and power!

Let me know what you think about this as I will try a change if you were able to maintain, or, increase your 1RM with that type of a split.

Nope, if anything it helps my overall strength. For example, hitting triceps on their own allows me to use weights that I could not hope to move after training chest. This increased strength allows me to bench more than I could otherwise. I'm even up to 315lbs for sets of 5 on close grip bench, that has really helped bring up my bench to the point where I can single around 405lbs with a pause as the bottom, and I dont even train for strength.

 

[JoBu]

I'm even up to 315lbs for sets of 5 on close grip bench, that has really helped bring up my bench to the point where I can single around 405lbs with a pause as the bottom, and I dont even train for strength.

Damn son...315 is a lot or iron to push close grip...are we talking 6-inch spacing?

JoBu