Arms need some help

[AdamM]

hey i went to the gym yesterday to work bi's and tri's.. i beat the crap out of them and i feel absolutly nothing today like i never even worked them. Can someone post a Bi/Tri routine thats been working for them. Anyone use 5x5 for arms? thanks

 

[tzan]

My favorite arm exercises are:
barbell curls
hammer curls
incline db curls
closegrip
dips
incline skullcrushers

I find these work much better for me then all the cable and machine work. In saying that, each is their own. What does your routine look like now?

 

[d3track]

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

 

[mulva]

I'm currently doing the 5x5 routine and have had great results on arms. My current arm day looks like this:

straight bar curls 5x5
preacher curl 2x8-10
concentration curls 2x8-10
weighted dips 5x5
skull crushers 2x8-10
rope cable press down 2x8-10

 

[strongsmartsexy]

Try 3 sets of 21s on your bi's for 3 - 4 weeks. If you don't feel it, then put some real weight on it.

 

[Omegasox]

Try 3 sets of 21s on your bi's for 3 - 4 weeks. If you don't feel it, then put some real weight on it.

I absolutely love 21's. I always end my workout with this. I throw 20 on each side, do them nice and controlled, take 5 off, repeat, take 5 off and done. No rest in between except time to take the weight off. My arms are throbbing after this.

 

[strongsmartsexy]

I absolutely love 21's. I always end my workout with this. I throw 20 on each side, do them nice and controlled, take 5 off, repeat, take 5 off and done. No rest in between except time to take the weight off. My arms are throbbing after this.

Don't you just LOVE that feeling of someone splitting your biceps open with a knife after a good hard set?

 

[wtlftr]

Why would someone use cable tri presses for growth?

 

[strongsmartsexy]

Why would someone use cable tri presses for growth?

Heavy incline skull crushers for growth. Cable tri presses for the gym pansies.

 

[Omegasox]

Don't you just LOVE that feeling of someone splitting your biceps open with a knife after a good hard set?

Haha yup! Not being able to raise my arms above my shoulders when taking a shower later always makes me laugh.