arms??

[jimc]

how many sets do u guys do for tri's and bi's?? what is the best exceise for tri's.

 

[silver_shadow]

work with compound lifts and u won't have to worry about this:
tri's: bench (most emphasis on tri's comes from close grip). skull crushers, JM presses, french presses.... more then u will ever need.
bi's: gets worked with lats (barbell rows, t-bar, chin-ups, and cable pulldowns and rows don't hurt either) + actual bi stuff... (u won't feel like doing too much after lats) db & bb curls, preacher curls & incline bench db curls.
i usually do upto 4 sets of 8-10 of the non compound exercises (pick any 2) after the compound lifts themselves.

 

[Anthrax Invasion]

how many sets do u guys do for tri's and bi's?? what is the best exceise for tri's.

Make gains in strength for compound movements in non-neural rep-ranges. Your arms will grow. By compound movements I mean: Bench, OHP, Row, Pullup.

Throw in 1-2 sets of isolation arm work 2x a week, and do the exercises with high reps (12+). This will stimulate sarcoplasmic hypertrophy.

 

[hardrock]

I am currently doing-

Bis'

Preachers 3 sets
incline db curls 3 sets
barbell curls 2 sets

tris

Pressdowns 4 sets
oh db 3 sets
dips 3 sets


I switch it up every couple months tho.

 

[jimc]

okay thanks guys

 

[vin01]

Jimc - I have been sticking strictly to compound lifts for the past 8 weeks, and I can say dips, push presses, pull ups (both a supinated and pronated grip), and rows have made my arms bigger then they have every been from doing iso work.

 

[DZLS]

i do about 12 sets per week for bis and tris...

my favorite tri movement is the overhead dumbbell press...

my favorite bi movement is the dumbbell preacher curl...

there is no "best" on for each... you should try a combo...

 

[36drew]

Make gains in strength for compound movements in non-neural rep-ranges. Your arms will grow. By compound movements I mean: Bench, OHP, Row, Pullup.

Throw in 1-2 sets of isolation arm work 2x a week, and do the exercises with high reps (12+). This will stimulate sarcoplasmic hypertrophy.

Explain. There is more than one kind of muscular hypertrophy or something?

 

[vin01]

Sarcoplasmic hypertrophy (common in bodybuilding) involves the growth of the sarcoplasm (fluid like substance) and non contractile proteins that do not directly contribute to muscular force production. Filament area density decreases while cross-sectional area increases, without a significant increase in strength. Myofibrillar hypertrophy occurs due to an increase in myosin-actin filaments. Contractile proteins are synthesized and filament density increases (Zatsiorsky 1995). This type of hypertrophy leads to increased strength production. Sarcoplasmic Hypertrophy Muscle fibers adapt to high volume training by increasing the number of mitochondria (organelles in the cell that are involved in ATP production) in the cell. This type of training also leads to the elevation of enzymes that are involved in glycolytic and oxidative pathways. The volume of sarcoplasmic fluid inside the cell and between the cells are increased with high volume training.This type of training contributes little to maximal strength while it does increase strength endurance due to mitochondria hypertrophy. Growth of connective tissue is also present with sarcoplasmic hypertrophy.Myofibrillar hypertrophy occurs due to increases in the number of myosin/actin filaments (sarcomeres) inside the cell. This leads to increased strength and size of the contractile unit of muscle.

Zatsiorsky,V.(1995) Science
and Practice of Strength
Training. Human Kinetics.