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InTraining
New member
Trying to get some ideas for a new arm routine..
Help me out! Post up what worked for you.
Help me out! Post up what worked for you.
Best arm routine you've used?
- Thread starter InTraining
- Start date
cockdesiel
New member
arms dont look like shit in my avatar, but I started using straight bar curls. I cant go as heavy with these ,180-185 2x6, but boy do they burn like hell. DOMS kicks in fast with these babys. And my entire belly is stimulated ,unlike using the ez bar, when I only feel the majority of stimulation near the front of the bicept towards the elbow
bigdho
New member
cockdesiel said:
Dude.....BULLSHIT,I call bullshit! If thats you in your avatar there is no way you curl 185 once let alone 2x6. Ive got 20 inch arms and b.f under 12 % ( you can check that with cwick he was at my gym this week) and I dont think I could curl 185. Keep it real bro.
BIGDHO said:
I did train at BIGDHO's gym this past Monday while i vacationed over christmas. He has massive arms and could probably squeeze out a couple with 185, but it wouldnt be easy. Ive tried 185 in the past with straight bar curls and was unsuccessful. I can handle 155 for reps and i have rather big arms (18.5"), not the biggest by any means. I have a ton of work to do on arms and i know 185 isnt feazable right now.
I cant completely discredit cock diesel. When my arms were 17 3/4 I was doing cheat barbell curls with 185x9 and 205x3. Of course that was "cheat", using body momentum. Theyre nearly 19" now, but I havent done barbell curls in a while do to my back issues. Ive done strict preachers with 160x10, and that was a while ago also. Biceps have always been a strong point for me. Im nowhere near 240 though. Im maybe around 200 now and was lighter when I hit those lifts. Depending on how strictly the lift is done, that makes a huge difference. One thing I like about preachers is that they are more accurate for determining bicep strength IMO. I can hit hammer curls with the 120's, but that uses body momentum as well.
DanielMacKeigan0101
New member
Walking beast you are a monster, good luck with the up and coming 405 bench press. I seriously do not doubt that it is possible for someone to curl that much because i have seen some seriously sick lifts from small individuals(<140lbs benching 250 for about 23 reps!), and I'll tell you I'd never believe it until I saw it with my own eyes. I myself have only ever been able to curl about 135, once, but that's my body weight so i'm satisfied. But, back to the point of the matter, here is an arm routine that has worked well for me:
Supination curls:reps --> 12,10,8,6,4
weight(for all workouts):max you can perform with good form for the specific reps.
wrist curls super setted with barbell curls(allow weight to hang down, curl wrists, perform barbell curl): reps --> 5X8
reverse wrist curls supersetted with reverse curls: same as previous
preacher curls: 3X15
preacher bench hammer curls: 15,12,12
barbell curls: 4X10
EZ-bar curls: 4X10
Current lifts:
Incline barbell press: 250 X 1
barbell curls:135 X 1
calf raises: 350 + body weight(135) X 10(on a machine)
shrug(in front):285 X 10(smith machine)
supination curl(one arm): 55 X 1
body weight squat: 100 reps
decline bench: 250 X 12
Flat bench: 250 X 10
Supination curls:reps --> 12,10,8,6,4
weight(for all workouts):max you can perform with good form for the specific reps.
wrist curls super setted with barbell curls(allow weight to hang down, curl wrists, perform barbell curl): reps --> 5X8
reverse wrist curls supersetted with reverse curls: same as previous
preacher curls: 3X15
preacher bench hammer curls: 15,12,12
barbell curls: 4X10
EZ-bar curls: 4X10
Current lifts:
Incline barbell press: 250 X 1
barbell curls:135 X 1
calf raises: 350 + body weight(135) X 10(on a machine)
shrug(in front):285 X 10(smith machine)
supination curl(one arm): 55 X 1
body weight squat: 100 reps
decline bench: 250 X 12
Flat bench: 250 X 10
DanielMacKeigan0101 said:
ThanX alot brother!! Not feeling it yet!! But Its all part of this disease Im sure!! Those are some impressive fucking lifts by the way. And at 135 thats FUCKING insane!! Your going to be freakishly strong in the future, at that rate. Awesome shit. I see you like the high volume too. Your hitting nearly 2X bodyweight for 10 reps. Impressive! KEEP KILLING THAT SHIT!!
When comparing two individuals, the size of a muscle is not an accurate determiner of how much one can curl (or use in any excercise really). Bone structure (lever lengths/physics) plays a huge role, location of tendon attachments (physics again) is also big, composition of muscle fibers plays some role, efficiency of CNS - important to be conditioned to moving heavy weights and efficiently recruiting everything you can. Hold all these constant (and that's a ton to hold constant) and it will come down to muscle size.
