Arms need some help

[ebear]

it may not be your routien, but your form and rep speed

for arms i have found that the slower the movement, the better
tight, controled and slow

Agreed. For me, lowering my weights and using slow, squeaky clean form has made a big differrence.

 

[aerowana]

What is the use of doing 21 reps, isn't that more like endurance work than hypertrophy.

 

[Aerojaxx]

Mainly...listen to your body....muscles do not lie...they know, you know when you have worked them....

Decide if you are building or cutting and set your rep counts accordingly.....

When it comes to arms I never set a "Routine" or a certain rep count....When in a bulking mode I do 3-4 different exercises with a weight I know is right for me....."heavy"

The "exercise" if done properly doesn't really matter, it is the "effort" exerted that is important....

It sounds like to me your arms are very accustomed to what your doing....simply doing more of what your muslcles are use to will not give you the desired result....

 

[strongsmartsexy]

What is the use of doing 21 reps, isn't that more like endurance work than hypertrophy.

I use them for 3 - 4 weeks when it seem that they're not responding. I've also used negatives on a preacher bench to do the same thing.

 

[tzan]

Decide if you are building or cutting and set your rep counts accordingly.....

When it comes to arms I never set a "Routine" or a certain rep count....When in a bulking mode I do 3-4 different exercises with a weight I know is right for me....."heavy"

The "exercise" if done properly doesn't really matter, it is the "effort" exerted that is important....

QUOTE]

What does your rep count have to do with cutting or bulking?? It should be your diet and or cardio that is adjusted. I lift the same way(heavy) when bulking or cutting. I don't understand why you would change just because your cutting. Also, I disagree with the fact that you don't think the exercise done is really important, just the fact that you exert yourself. Comon man you can't tell me that the pec dec is going to give me the same results as the bench press, even if you exert yourself just as much on the pec dec.

 

[bigstve12]

just b/c your arms arent sore doesnt mean your not making progress....in the 7years ive been training, my bis have been sore maybe 5 times. Dont gauge progress by soreness, gauge it by weight added every week

 

[Aerojaxx]

tzan I disagree with you.....5 sets of 10 does not work a muscles remotely close to the way 5 sets of 5 does.....that being said, lift heavy bench press all of the time, get all of the cardio you want, eat right and you will not have the stamina and endurance needed to do a set of 20 reps proportinate to your one rep max.......

however, chest, bench press and the pec deck are hardly comparable to the subject at hand.....Arms...

 

[Sammy Sosa]

I say drop all the volume work. Hit them 2-3 times a week, with one exercise each of 2-3 sets. IMO high frequency is the best way to bring up a lagging group.

 

[tzan]

tzan I disagree with you.....5 sets of 10 does not work a muscles remotely close to the way 5 sets of 5 does.....that being said, lift heavy bench press all of the time, get all of the cardio you want, eat right and you will not have the stamina and endurance needed to do a set of 20 reps proportinate to your one rep max.......

however, chest, bench press and the pec deck are hardly comparable to the subject at hand.....Arms...

Makes more sense now that you clarified yourself al ittle. However, I still don't agree with you about lifting different when cutting. If I'm understanding you correctly, you are assocciating endurance with cutting, which doen't have to be the case. If your lifting for endurance, then obviusly your going to want to go lighter with more reps, but that doesn't really have anything to do with cutting.

 

[Aerojaxx]

An age old theme.....

Heavy Weight - Low Reps = MASS
Light Weight - High Reps = CUT