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Bis, Tris, Bulldog, Needsize, BigHo, Buehler?
- Thread starter JKurz1
- Start date
bigdho
New member
bigho?.......LOL.......thats probably closer to the truth. Bis and tris........my thoughts by bigho.
For me when training bis and especially tris intensity is the key. On both I usually do around 20 sets using 4-5 movements. There are only a few things I do the same every workout after that the reps and exercises change. I try to really focus on contracting the muscle rather that just doing the movement.Here is a sample of one of my arm workouts.
Bis.
Standing barbell curl
warm up 95lb for 12
125x10
135x10
145x10
155 to failure usually around 6-8 (this is the one movementI do every workout)
preacher curl with ez curl bar at 100 superseted with sitting db curls at 50lb
4 sets of 10
either incline db curls or cable curls
4 sets of 10-12 (weight is such that the last rep is the last rep I could do)
hammer curls
run the rack start at 30 go to 60lb each weight gets 10 reps. do that 4 times. By this time I am usually shot if not I will do consentration curls till it hurts. with bis and tris I go by how the muscle feels wheather I stop or not. Basicly I make sure to reach overload every workout.
Tris
skull crushers
4x10-12 120 lbs
close grip bench
4x10 at 185
overhead db press
4x10 100lb
laying db extentions
4x10 40 lb db
cable press downs Vbar or rope
4x10 at my gym its the whole stack at 250 but you know cables on some you can do the whole stack on others you can only do 100lb. Just try to make the last rep be the last you can do.
Thats a sample of my arm workout. Everyone responds to things differant and for me this works the best.One other thing I started doing recently was training tris first. I use to train bis first, once I changed my overall arm size took a groth spert. I would say its because your tri makes 2/3 of your arm so training you tri in the begining of your workout when you have a little more intensity and power can develope your tri ie your arm a little quicker.
For me when training bis and especially tris intensity is the key. On both I usually do around 20 sets using 4-5 movements. There are only a few things I do the same every workout after that the reps and exercises change. I try to really focus on contracting the muscle rather that just doing the movement.Here is a sample of one of my arm workouts.
Bis.
Standing barbell curl
warm up 95lb for 12
125x10
135x10
145x10
155 to failure usually around 6-8 (this is the one movementI do every workout)
preacher curl with ez curl bar at 100 superseted with sitting db curls at 50lb
4 sets of 10
either incline db curls or cable curls
4 sets of 10-12 (weight is such that the last rep is the last rep I could do)
hammer curls
run the rack start at 30 go to 60lb each weight gets 10 reps. do that 4 times. By this time I am usually shot if not I will do consentration curls till it hurts. with bis and tris I go by how the muscle feels wheather I stop or not. Basicly I make sure to reach overload every workout.
Tris
skull crushers
4x10-12 120 lbs
close grip bench
4x10 at 185
overhead db press
4x10 100lb
laying db extentions
4x10 40 lb db
cable press downs Vbar or rope
4x10 at my gym its the whole stack at 250 but you know cables on some you can do the whole stack on others you can only do 100lb. Just try to make the last rep be the last you can do.
Thats a sample of my arm workout. Everyone responds to things differant and for me this works the best.One other thing I started doing recently was training tris first. I use to train bis first, once I changed my overall arm size took a groth spert. I would say its because your tri makes 2/3 of your arm so training you tri in the begining of your workout when you have a little more intensity and power can develope your tri ie your arm a little quicker.
JKurz1 said:
Here's a good tri workout, for me:
Close grip bench, 5x5
Weighted dips, 3x8
Skullcrushers, 3x8
Before any of that, you must eat and sleep, or it's gonna be useless.
Although, right now I'm following a 3-day/week split, so my workouts go like this:
Monday - Chest, delts, tris, back
Wed - Quads, hams, calves, bis, forearms, abs
... with 1 exercise per bodypart. 2 for the larger groups: Back, legs.
Fri - Repeat Monday
I'll rotate exercises around from workout to workout. Simple, heavy movements most of the time. I throw in moderate and light days to keep the joints and body healthy.
wnt2bBeast
New member
Frothing Zagnut said:
i think i would die if i did your monday workout!!!
PancakeFiend
New member
i do a dropset of seated half presses and pullovers for triceps, those two do a good job of packing meat on the back of the arm
wnt2bBeast
New member
Frothing Zagnut said:
But if your doing 11 sets for tri's how many are you doing for chest back and delts?
Texas Ranger
New member
This is your best bet if you're looking for serious size. I also like Heavy DB Curls, instead of BB Curls, to really focus on each bicep but that's just me.needsize said:
wnt2bBeast
New member
Frothing Zagnut said:I like it a lot actually.
Looks like there might be a very little bit of growth. I'm dieting right now, so it's very tough to tell, but I can tell you that I'm not losing much muscle at all.
yes its clearer now!! Dieting sucks doing that now myself!! If its working than keep it up, personally i dont feel like i trained a muscle enough doing only 3-5 sets..
Backlash
New member
Interesting split FZ. So you do one exercise per bodypart, 3-5 working sets per exercise? How do you vary the weight? 5x5 for each exercise and increase each workout? Or a pyramid thing? Or do you cylcle light/medium/heavy every 3 workouts or what?
I would like to do a split that lets me do more volume than HST, but still hit each bodypart twice a week.
I would like to do a split that lets me do more volume than HST, but still hit each bodypart twice a week.
Tom Treutlein
New member
I like DC training...so far. Hopefully I make some good growth.
Here is my last tricep/bicep workout.
1) close grip press 4x6
2) incline elbows out extension 4x6
3) db tricep extensions 3x10
biceps
1) bb curls 4x6
2) hammer curls 4x6
3) incline db curls 3x8
I replaced my skullcrushers with the elbows out extensions and they are really hitting my triceps. I also swap out the incline db curls with preacher curls every other workout.
1) close grip press 4x6
2) incline elbows out extension 4x6
3) db tricep extensions 3x10
biceps
1) bb curls 4x6
2) hammer curls 4x6
3) incline db curls 3x8
I replaced my skullcrushers with the elbows out extensions and they are really hitting my triceps. I also swap out the incline db curls with preacher curls every other workout.
I've been training biceps again since February. I've always trained my triceps with some good intensity though.
I will use the following for triceps:
Close Grip Bench Press
JM Press
Board Presses (1-4 boards)
Tate Presses
Rolling Dbell Tric Exts
For Biceps...I've been doing the following since February.
I'll do standing barbell curls when I can but the dbells tend to hurt my tendons more.
Dbell Curls (Standing)
60's, 50's, 40's, 30's x 6 each with 30 sec rest between sets
Machine Preacher Curls
1-3 sets of 4-10 reps. 1 set @ 4-6 reps, 1 set @ 6-8 reps, 1 set @ 8-10 reps...in no particular order.
My triceps continue to grow. My biceps are getting a little harder and are strengthening a little bit. They look a little more "mature" but they get hit pretty hard from back work as well as all the events.
B True
I will use the following for triceps:
Close Grip Bench Press
JM Press
Board Presses (1-4 boards)
Tate Presses
Rolling Dbell Tric Exts
For Biceps...I've been doing the following since February.
I'll do standing barbell curls when I can but the dbells tend to hurt my tendons more.
Dbell Curls (Standing)
60's, 50's, 40's, 30's x 6 each with 30 sec rest between sets
Machine Preacher Curls
1-3 sets of 4-10 reps. 1 set @ 4-6 reps, 1 set @ 6-8 reps, 1 set @ 8-10 reps...in no particular order.
My triceps continue to grow. My biceps are getting a little harder and are strengthening a little bit. They look a little more "mature" but they get hit pretty hard from back work as well as all the events.
B True
Synpax
Well-known member
Lot of posts seem to be missing the dips that Needsize mentions. They are my new favorite exercise. Nothing quiet like them for hitting tris and ancilliary muscles. And at least at my gym, no one does them and people see you standing there with the belt around your waist and ask you what you are doing.
Very good exercise and, for me, are the basis of my 5x5 for tris.
Very good exercise and, for me, are the basis of my 5x5 for tris.
Synpax said:
I don't have one in my gym and honestly I don't fit in most of them that I've tried.
B True
